Mediterranean Diet and Reducing the Risk of Alzheimer's

By Suzanne Anderson June 2, 2023 19 mins read 78 Views

The Mediterranean diet is loaded with anti-inflammatory foods and healthy unsaturated fats, including olive oil. It is also rich in folic acid, potassium, magnesium, iron and vitamin E.

In this study, researchers measured people’s adherence to the Mediterranean diet and compared it to their performance on cognitive tests. They also took brain scans and tested spinal fluid for amyloid and tau, proteins that build up in the Alzheimer’s brain and cause memory loss.

1. Lower Risk of Heart Disease

The Mediterranean diet is rich in plant-based foods, like whole grains, beans, nuts and vegetables. It's also a good source of healthy fats, like olive oil and omega-3 fatty acids from fish. It's low in saturated and trans fat and moderate in red meat and sugary drinks.

Women who closely followed the Mediterranean diet had a 24% lower risk of heart disease than women who did not, according to a study published in the journal Heart. The researchers call for more sex-specific research around this diet to examine CVD risk factors and mortality.

Fresh fruits, vegetables, and whole grains provide an abundance of disease-fighting antioxidants, vitamin C, and soluble fiber. The diet is also rich in plant-based proteins from legumes and nuts.

2. Lower Risk of Cancer

The Mediterranean diet includes a high intake of vegetables, legumes, fruits, whole grains, fish and monounsaturated fats such as olive oil. It limits red meat and dairy products, and encourages regular exercise, adequate sleep, conviviality and the celebration of local culinary traditions.

Among participants in the NLCS, higher levels of Mediterranean diet adherence were associated with better cognitive function, specifically episodic learning and memory (B-SEVLT Sum and B-SEVLT Recall). The inverse associations were stronger for women.

In addition, the Mediterranean diet was associated with lower levels of beta-amyloid plaques and tangles in the brain, which are markers for Alzheimer’s. These results indicate that a culturally tailored Mediterranean diet may be able to reduce risk of age-related cognitive decline and Alzheimer disease, especially in Hispanic or Latino adults.

3. Lower Risk of Diabetes

The Mediterranean diet is high in fruits, vegetables, olive oil and fiber but low in animal fats, red meat and processed foods. It allows a moderate amount of red wine (one glass for women, two glasses for men) and fatty fish and focuses on plant-based sources of protein like beans and nuts, while also including dairy in moderation and eggs.

Using data from the UK Biobank, researchers tracked more than half a million people and evaluated their diets. They found that participants who were closely following the Mediterranean diet showed the best results in terms of cognitive skills and Alzheimer's risk factors. Their brain scans and spinal fluid samples were also tested for amyloid and tau protein biomarkers.

4. Lower Risk of Stroke

Those who adhere to the Mediterranean diet have been shown to have a lower risk of stroke. This was seen in an observational prospective study that looked at 23,232 people from the EPIC-Norfolk study, which is the Norfolk arm of the European Prospective Investigation into Cancer.

The higher a person’s adherence to the Mediterranean diet, the lower their stroke risk was. This is especially true for women. A woman with high adherence had a 35% lower risk of stroke compared to a women who was low in adherence. This was despite taking into account other factors like cardiovascular disease risk, age and gender.

5. Lower Risk of Weight Gain

The Mediterranean diet is high in fiber, which helps you feel full. You also get a lot of healthy plant-based foods like leafy greens, fruits and nuts, which can help prevent weight gain.

In the study, researchers assessed the dietary habits of 60,298 people who took part in the UK Biobank. Participants were tracked for almost a decade and the researchers measured how closely their diet followed the Mediterranean diet.

They found that how well people adhered to the diet was linked to their brain health, including memory and cognitive skills. The association remained strong even after controlling for factors such as age, sex and education, smoking, medical comorbidities and caloric intake.

6. Lower Risk of Alzheimer’s

A Mediterranean diet high in leafy greens, fruits, vegetables, whole grains, beans and nuts is a heart-healthy diet that also reduces your risk of dementia. The diet’s emphasis on plant-based foods, especially those containing brain-boosting omega-3 fatty acids, also helps control vascular risk factors like high blood pressure and high cholesterol that can contribute to dementia.

A recent study found that higher adherence to the Mediterranean diet was associated with better cognitive performance and a decreased 7-year learning and memory decline among middle-aged Hispanic or Latino adults. These results suggest that the diet may help reduce dementia even among individuals who carry a polygenic risk for Alzheimer’s.

Frequently Asked Questions

What are the main meals in a Mediterranean meal?

Mediterranean food includes fruits, vegetables and whole grains as well as legumes, nuts and healthy fats like olive oil and olives. It is better to eat fresh ingredients than processed foods. Use herbs to enhance your meals. For the best results of this diet, you should include some physical activity into your daily routine. This diet is more enjoyable when you are able to share mindful eating techniques and food sharing with friends and family.

Is milk okay for the Mediterranean diet

Yes, milk can be consumed on the Mediterranean diet. This diet includes dairy products like low-fat yogurt, cheese, and other important nutrients. The nutritional benefits of milk are also worth considering. It should be enjoyed in moderation, with other beverages such as coffee or tea. If you prefer, it can be used to make smoothies and oatmeal. If possible, look for organic milk to support sustainable farming. Add milk to your breakfast dishes such as smoothie bowls and avocado toast to ensure you get essential vitamins, minerals, and a balanced start every day.

Is the Mediterranean diet predominantly plant-based

Yes, the Mediterranean Diet relies mainly on plants. Plant-based foods like fruits, vegetables, legumes, nuts, and seeds are staples of this ancient diet. The traceability of red meat, poultry, fish and other animal protein sources around the Mediterranean Sea has meant that they are less common in modern diets. You can choose to avoid these protein sources if you are a vegetarian/vegan. You can also find other dairy sources, like soy yogurt or tofu, that provide additional nutrition.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal may be consumed on the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. You can serve them with blueberries or nuts, seeds, or savory items like eggs or cheese. Oatmeal has many uses and is a great choice for healthy breakfasts. It could be added to smoothies, made into protein bars, or enjoyed in its basic form with almond milk and various toppings for extra nutrition such as goji berries, cinnamon, chia seeds, and peanut butter. Many countries in the Mediterranean region are fondly familiar with oatmeal, and many believe they can be used with this type of diet.

Statistics

1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)

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How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet is a great way to improve overall health and quality of life. Healthy fats, whole grain, legumes, fresh fruits and veggies are key components of the Mediterranean eating style. These eating habits can provide health benefits like better blood lipids, glucose control, reduced chance of depression and certain types cancer, better heart health, improved cognitive function, weight management and better overall health. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

Start swapping high-calorie snacks like chips for nutrient-dense vegetables such as hummus appetizers or other traditional greens or beans dishes.
Find out how to make your diet more varied by adding spices or other sources made from nuts, fruits, or vegetables.
Include grains, legumes, or high-fiber food items to increase your satisfaction.
Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
Instead of using traditional oils, use olive oil instead.
To complete your Mediterranean experience, you can enjoy red wine from time to time.

One can make changes in their daily meal plans to be Mediterranean-friendly. It is possible to reap the health benefits of Mediterranean food and still enjoy it. When combined with regular vigorous exercise, you could experience even greater gains in both short-term results and long-term health benefits.