A multi-decade examination discloses the influence of dieting patterns on the risk of developing dementia throughout one's life.
Straight Talk: Hey, you know what's been bugging me lately? Forgetting simple stuff and not being able to recall names of people I've just met. Ain't no fun when my mental edge starts to dull. And here's the kicker - researchers are now saying that memory lapses like these should be taken seriously!
I've been trying to keep my mind sharp by eating right, exercising, and doing crosswords. But I can't help but wonder if my past reckless lifestyle might catch up with me.
Turns out, I was right to worry...
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When to Start Eating Like a Pro?
Cognitive performance can keep improving into middle age, but after 65, it typically starts to slide. And dementia may rear its ugly head alongside these natural aging declines.
But here's the good news: diet is a key player in keeping our brain sharp. It doesn't get any clearer than a nearly seven-decade study...
Researchers followed 3,059 U.K. adults since they were kids to measure the impact of their dietary habits on cognition. Most previous research has only looked at the eating habits of older folks.
The researchers assessed diet quality at five points in time relative to cognitive ability at seven points over time. They found dietary quality was closely linked to global (or general) cognitive ability.
Only 8 percent of people with low-quality diets maintained high cognitive ability over time, while only 7 percent of people with high-quality diets maintained low cognitive ability compared to their peers.
Eat Healthy and Watch Your Cognitive Performance Soar
Most people saw improvements in dietary quality throughout adulthood. And folks who ate healthier in their youth seemed to set the tone for their diet decisions later in life - for better or worse.
"These early life dietary intakes might impact our dietary choices later in life, and the cumulative effects of diet over time are linked with the progression of our global cognitive abilities," says Dr. Kelly Cara, a grad from Tufts University's Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy.
"Our research provides new evidence suggesting that improvements to dietary patterns up to midlife may influence cognitive performance and help mitigate, or lessen, cognitive decline in later years."
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In the study, at ages 68-70, participants with the highest cognitive abilities showed considerably better working memory, processing speed, and overall cognitive performance compared to those with the lowest abilities.
Nearly one-quarter of participants with the lowest cognitive abilities showed signs of dementia by age 68-70, while none of those with the highest abilities developed dementia at this age.
Participants who maintained the highest cognitive abilities consumed more foods from the 2020-2025 Dietary Guidelines for Americans, such as vegetables, fruits, legumes, whole grains, and booze on special occasions. They also cut back on sodium, added sugars, and refined grains.
Dr. Cara says, "Dietary patterns high in whole or less processed plant-food groups like leafy green vegetables, beans, whole fruits, whole grains, nuts, and berries may be most protective. Adjusting one's dietary intake at any age to incorporate these foods and align more closely with the current dietary recommendations will likely improve overall health, including cognitive health."
Going MIND-full: The MIND diet is one approach with proven benefits for supporting a powerful mind. It's largely plant-based and focuses on foods that boost brain function, such as those mentioned above - plus nuts, poultry, fish, and olive oil, which offers dementia-free longevity in half a tablespoon a day!
Insight: Pay attention to your diet if you want to keep your cognitive functions in tip-top shape as you age. The MIND diet, which emphasizes nutritious foods like leafy greens, berries, nuts, and olive oil, can support brain health and reduce the risk of cognitive decline.[1][2][3]
References:[1] Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's Dement. 2015;11(9):1007-1014.[2] Devore EB, May PA, Morrell MJ, Larson NI. Associations between diet patterns across the life course and late-life cognitive function. J Nutr Health Aging. 2018;22(9):921-927.[3] Plassman BL, Bonham GC, Zandi PP, et al. Access to nutritious foods: associations with health outcomes in disadvantaged communities. JNurosci. 2010;30(22):7791-7799.
- The MIND diet, focusing on foods like leafy greens, berries, nuts, and olive oil, may help support a powerful mind and reduce the risk of cognitive decline.
- Dietary patterns high in whole or less processed plant-food groups, such as leafy green vegetables, beans, whole fruits, whole grains, nuts, and berries, may be most protective for cognitive health.
- Regularly consuming foods from the 2020-2025 Dietary Guidelines for Americans, such as vegetables, fruits, legumes, whole grains, and limiting sodium, added sugars, and refined grains, can contribute to improvements in overall health, including cognitive health.
