October 2018

DIETITIAN’S VIEW
The Mediterranean Diet can
improve cognition and memory
by Nancy M. Ouhib, MBA, RD, LD/N
As life expectancy has increased to 78.8 years, the aging
population has grown in the United States. Among older
adults, dementia has increased. Nearly 10 million new cases
worldwide are diagnosed each year. Alzheimer’s disease is the
most common form of dementia, accounting for about 60 to
75 percent of all cases.
The Mediterranean diet (MedDiet) is known for its
cardiovascular and anti-inflammatory benefits, its association
with healthy aging, a reduced risk for certain cancers and
Parkinson’s disease. The MedDiet recommends a high intake
of plant foods, limited meat consumption, moderate intake
of alcohol (wine in particular), and the use of extra virgin olive
oil as a primary fat source. The MedDiet is rich in antioxidants
along with monounsaturated fats and omega-3 fats that have
also been associated with a decreased risk of cognitive decline
and dementia. The MedDiet is low in saturated fats and it
places more emphasis on fish and overall fruit and vegetable
intake.
A review of the ongoing research regarding a MedDiet
style of eating and brain health is important as life
expectancy continues to increase along with concerns
about dementia. Researchers looked at the dietary
intake of women in their 50s and 60s and compared it to
how the women were doing health-wise 15 years later.
Women who followed a healthy diet in those age groups
were about 40 percent more likely to live past 70 years
of age without chronic illness and mental or physical
health issues in comparison to those women that ate
less healthy diets. The women who were doing the best
in terms of overall health and wellness ate more plant
foods, whole grains, fish, ate less red and processed
meats, and limited alcohol intake.
So, why would your food choices in middle age be beneficial
in protecting your health, including brain health, later in life?
Studies show that greater adherence to the MedDiet is
protective against brain atrophy. Several mechanisms may be
involved, including lowering inflammation and oxidative stress
at the systemic level and within the central nervous system.
These are the two pathways that underlie many age-related
chronic health conditions, including dementia, Alzheimer’s,
and mental health issues. The MedDiet not only can improve
brain health, it can help lower cholesterol, improve rheumatoid
arthritis, reduce the risk of type II Diabetes, and assist with
weight loss by improving glucose metabolism and insulin
sensitivity.
The MedDiet core foods include whole grains, fresh vegetables
(especially leafy greens), fresh fruits, legumes, herbs, spices,
nuts, extra virgin olive oil, seafood, low-fat dairy, and wine in
moderation. Although nutrition intake is modifiable, it can be
difficult for some to change behaviors and habits surrounding
food choices even when they know it is beneficial to their
health. To get started, it might be helpful to swap out food
choices to get on the right track. Here are some tips:
• Sauté vegetables and meats in olive oil, not butter or
margarine.
• Eat more fresh fruits and vegetables instead of other
snack items.
• Pick whole grains instead of refined white grain
products.
• Prepare fish at least twice a week for a meal choice.
• Switch to skim or 1% milk dairy products for both
cooking and consumption.
Many adults, both middle age and older, fear to develop
Alzheimer’s or other forms of dementia. It is critical to
recognize that nutrition has an important impact on cognition
with aging and that it is something people can be proactive
about by making the recommended changes for all-around
healthful benefits. P
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OCTOBER 2018