Researchers suggest that the Mediterranean diet, rich in plants and polyphenols, can slow the brain aging process and prevent cognitive decline.
- A suitable diet, in particular the green Mediterranean diet (Green-Med), could slow down brain aging, according to a study.
- This diet, rich in polyphenols, from plants such as Mankai and green tea, and low in red and processed meats, would better control blood sugar levels and preserve certain brain areas crucial for cognition.
- Participants who improved their sugar levels showed signs of slower brain aging. This approach could help prevent age-related cognitive decline.
Aging inevitably leads to a progressive reduction in neurons and shrinkage of brain tissue, changes that can contribute to cognitive decline. But a new international study, led by Ben-Gurion University of the Negev (Israel) and published in theAmerican Journal of Clinical Nutritionoffers a glimmer of hope: it suggests that adopting a suitable diet, particularly the Mediterranean diet, could slow down this natural brain aging process.
The role of blood sugar control on brain age
Brain age does not necessarily correspond to our chronological age, that is to say the number of years lived. Using MRI, researchers can assess a “brain age” based on changes in the brain, such as shrinkage of the hippocampus and enlargement of the lateral ventricles, typical signs of brain aging. A “younger” brain relative to chronological age indicates better cognitive health and reduced risk of decline.
As part of this research, 300 participants were divided into three groups following different diets, including the Green-Med Mediterranean diet, rich in polyphenols of plant origin, notably from Mankai (sea lentils) and green tea, but low in red and processed meats. After 18 months, brain measurements revealed that participants who reduced their HbA1c (a long-term blood sugar indicator) showed notable improvements in certain brain areas, such as the thalamus and cerebellum, essential for cognition, control motor and sensory processing.
Polyphenols and benefits for the brain
Polyphenols, present in plant foods, are powerful antioxidants. They could cross the blood-brain barrier and reduce inflammation in the brain, a key factor in cognitive aging. “Maintaining low blood sugar levels shows promise for preserving a younger brain, especially when combining this with a healthy diet and regular physical activity”explain the researchers in a press release.
They add: “This approach could be a safe way to slow brain aging by adopting elements of the green Mediterranean diet.” The results show that people who improved their blood sugar levels and integrated more polyphenols obtained the greatest benefits on brain health. Proof that a simple adjustment to our diet could help preserve our cognitive abilities as we age.
