Mediterranean Diet Slows Brain Ageing by Up to 2.5 Years – Study

A diet rich in vegetables, berries, nuts, and olive oil may significantly unhurried the rate of brain aging, according to a 12-year study of nearly 1,700 individuals. Researchers found that adherence to a dietary pattern combining elements of the Mediterranean diet and the MIND diet – designed to support brain health and reduce the risk of neurodegenerative diseases – was associated with slower grey matter shrinkage and less expansion of brain ventricles, indicators of age-related decline.

The study, published in the Journal of Neurology, Neurosurgery and Psychiatry, examined data from participants with an average age of 60. Participants completed food frequency questionnaires and underwent multiple MRI scans over the course of the study. Results indicated that for every three-point increase in adherence to the diet, participants experienced a rate of brain aging that was equivalent to being 20% slower, or approximately two-and-a-half years of delayed aging. A similar increase in adherence was as well linked to an 8% reduction in tissue loss and a one-year delay in ventricular enlargement.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet emphasizes plant-based foods, including green leafy vegetables, berries, nuts, olive oil, and fish, although limiting red meat, fried foods, and sweets. Researchers believe the benefits stem from the high antioxidant content of foods like berries and the quality of protein sources such as poultry, which may reduce oxidative stress and neuronal damage. Conversely, they suggest that fried foods, often high in unhealthy fats, could contribute to inflammation and vascular damage.

The findings align with growing evidence supporting the link between diet and brain health. Dr. Jacqui Hanley, head of research at Alzheimer’s Research UK, stated that the study adds to the increasing body of evidence suggesting that a balanced diet, combined with physical activity and other healthy lifestyle choices, can support brain health as people age. Still, she cautioned that more long-term studies in diverse populations are needed to fully understand the interplay between diet, genetics, and other contributing factors.

The study also indicated that the benefits of the diet were more pronounced in older individuals, as well as those who were physically active and maintained a healthy weight, suggesting that a combined lifestyle approach may yield the most substantial results. Professor Catey Bunce, statistical ambassador at the Royal Statistical Society, noted that while the results are interesting, observational studies like this one demonstrate associations rather than definitive proof of causation.

Michelle Dyson, chief executive of the Alzheimer’s Society, highlighted the importance of modifiable risk factors in dementia prevention, referencing findings from The Lancet Commission which indicate that nearly half of global dementia cases are linked to factors that can be changed. She emphasized the importance of adopting healthy habits such as quitting smoking, staying physically active, maintaining a healthy diet, controlling blood pressure, and limiting alcohol consumption to reduce dementia risk.