Women who adopted the DASH diet in midlife are less likely to suffer from cognitive decline as they age.
- The DASH diet was developed to combat hypertension. It provides for a high consumption of fruits and vegetables as well as a limitation of saturated fats, cholesterol, sodium and sugar.
- Women on this diet were about 17% less likely to report memory loss and cognitive impairment.
- So for American researchers, this diet can not only prevent high blood pressure, but also cognitive problems.
“Our data suggest that it is important to start a healthy diet in midlife to prevent cognitive impairment in later life”explains Professor Yixiao Song in a communicated. And more precisely, the regime DASH in view of his work published in the scientific journal Alzheimer’s & DementiaOctober 20, 2023.
DASH diet: Followers see their risk of cognitive decline drop
The researcher and his team explored the effect of the diet DASH (Dietary Approaches to Stopping Hypertension: which means Dietary Approaches to Stop Hypertension) on the cognitive function of women. The results are clear: Women who adhered most strictly to this diet in midlife had a reduced risk of reporting cognitive problems later in life.
To reach this conclusion, scientists analyzed the files of 5,116 women. They tracked participants’ eating habits over a period of more than 30 years, then asked them to report any cognitive complaints, such as difficulty remembering recent events, understanding instructions, or navigating familiar places. The results show that 33% of volunteers had at least one cognitive complaint. However, those who followed the diet DASH from midlife onwards, showed a 17% reduction in the odds of reporting cognitive decline.
“Follow the diet DASH can not only prevent high blood pressure, but also cognitive problems”add the Pr Fen Wu, senior associate researcher and co-lead of the study.
Diet DASH : what is this ?
The system of government DASH was designed to lower blood pressure. It aims to limit the consumption of products rich in saturated fat and cholesterol. On the other hand, the menus give pride of place to fruits and vegetables, low-fat dairy products, whole grains, fish and poultry. You should also favor foods rich in potassium, calcium and magnesium.
Concretely, for 2,000 calories consumed, you must count:
- 4 to 5 servings of whole grains;
- 5 servings of vegetables;
- 2 to 3 servings of fruit;
- 2 low-fat dairy products;
- 80 g of fish, poultry or meat;
- 2 to 3 servings of unsaturated fat.
In addition, seeds, nuts and legumes should represent 7 to 8 servings, spread over an entire week.
The system of government DASH helps prevent hypertension, protects the heart and would, moreover, have a positive impact on the cognitive function of women in view of the American study.
