Changing your diet could help preserve your brain as you age, a new study suggests. Researchers found that following a Mediterranean-style diet rich in green plants, tea, and nuts may slow age-related brain shrinkage by as much as 50 percent.
The key appears to be maintaining healthy blood sugar levels.
The study, published in the November issue of The American Journal of Clinical Nutrition, showed that reductions in HbA1c, a marker of long-term blood glucose control, were linked to less shrinkage in crucial brain regions such as the hippocampus, thalamus, and cerebellum.
Diet for a Healthier Brain
The new research, which used data from the DIRECT PLUS trial, emphasized the cognitive benefits of the Green Mediterranean diet, which is rich in polyphenols and low in red and processed meats. The DIRECT PLUS trial is one of the largest brain MRI intervention studies conducted to date, involving about 300 participants divided into three dietary groups.The researchers tracked changes in brain health through whole-brain magnetic resonance imaging (MRI) measurements before and after the intervention. The results showed that maintaining stable blood sugar levels could play a crucial role in slowing brain aging, according to Shai. People who improved their brain health over 18 months also saw improvements in blood sugar, insulin resistance, fasting glucose, and inflammation markers.
“When blood sugar is well-controlled, the brain appears less vulnerable to aging-related changes,” she said. “This connection is particularly relevant, as high blood sugar can damage blood vessels and lead to inflammation, both of which are linked to cognitive decline.”
Shai noted that by focusing on managing blood sugar, we may be able to protect the brain more effectively over time.
“Diet is a big part of this: We found that diets rich in fiber, antioxidants, and healthy fats, especially those with limited processed foods and sugars, seem to support blood sugar control. This kind of dietary approach could be a simple yet powerful way to support brain health as we age,” she said.
The researchers noted that participants who consumed higher amounts of green tea and Mankai duckweed shakes exhibited the most significant improvements in both blood sugar levels and brain health.
Safe Approach to Slowing Cognitive Decline
“This trial offers a safe approach to potentially slow down our brain aging by adopting the components of a Green Mediterranean diet,” study first author and doctoral candidate Dafna Pachter noted.The study’s findings suggest that dietary adjustments linked to the Green Mediterranean diet could effectively reduce the risk of cognitive decline as people age. While more research is necessary to understand the underlying mechanisms fully, the results pave the way for new strategies promoting brain health through nutrition.
Shai pointed out the implications of her findings for dietary recommendations that preserve brain health.
These foods provide the nutrients needed to help maintain stable blood sugar levels and reduce inflammation, which are both essential for brain health, she stated.
“Additionally, our study highlights the benefits of the Green Mediterranean (Green-MED) diet, a more plant-centered version of the traditional Mediterranean diet that includes even higher amounts of plant-based foods and polyphenols, which are antioxidants found in foods like green tea and Mankai,” Shai said.
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