How can a Mediterranean diet support brain health? New research in rats reveals more insight into the potential mechanisms. Image credit: Elena Noviello/Getty Images. This article was originally featured on Medical News Today.
There is an increasing body of evidence linking diet to both physical and mental well-being. Diets that are rich in plants and whole grains have been shown to lower the risk of various health conditions, as well as enhance cognitive function and reduce the likelihood of neurodegenerative diseases like dementia.
A recent study has found that the Mediterranean diet, which prioritizes plants, whole grains, and healthy fats, is linked to improved memory and learning in young rats. Researchers suggest that similar dietary modifications could have cognitive benefits for children and teenagers.
The World Health Organization (WHO) emphasizes the importance of maintaining a healthy diet throughout life to prevent malnutrition and reduce the risk of noncommunicable diseases such as diabetes, heart disease, stroke, and cancer. A healthy diet should include fruits, vegetables, nuts, and whole grains, with limited intake of free sugars, fats (preferably unsaturated fats from fish and vegetable oils), and salt.
Research is increasingly suggesting that a nutritious diet can also lower the risk of cognitive disorders such as dementia. The Mediterranean diet, which focuses on fruits, vegetables, whole grains, and olive oil while limiting meat, dairy, and processed foods, appears to be particularly beneficial for brain health.
While there is limited research on the cognitive effects of the Mediterranean diet in younger individuals, a study from Mexico demonstrated academic and cognitive advantages of a Mediterranean-style diet over a typical Western diet. A recent rat study investigated whether the cognitive benefits of the Mediterranean diet are linked to changes in gut microbiota compared to a Western diet.
Published in Gut Microbes Reports, the study found that the Mediterranean diet not only altered gut microbiota and improved serum lipid levels but also enhanced memory and cognition. Dr. Scott Kaiser, a board-certified geriatrician at Providence Saint John’s Health Center in Santa Monica, CA, commented on the study’s findings, highlighting the significant relationship between diet and brain health.
The study, which lasted 20 weeks, involved rats that were 10 weeks old at the beginning. Since laboratory rats reach sexual maturity at 6 weeks and one month in adulthood is approximately equivalent to 3 years of human life, the rats in this study were comparable to individuals aged 8 to 20 years. The rats were randomly assigned to either a…
One group of rats was fed a Western diet consisting of 15% protein, 50% carbohydrate, and 35% fat (mainly butter), while the other group was fed a Mediterranean diet with 12% protein, 45% carbohydrate, and 43% fat (mainly olive oil). The Mediterranean diet contained significantly higher fiber content (63.4 grams per kilogram [g/kg]) compared to the Western diet (27.9 g/kg). Both groups had similar energy intake throughout the study, which involved monitoring body weight, food consumption, and conducting fecal analysis before and after 14 weeks on the diets.
The rats on the Mediterranean diet exhibited significant changes in their gut microbiota, showing increases in certain bacteria types and decreases in others compared to the rats on the Western diet. Behavioral tests revealed that the Mediterranean diet rats displayed better cognitive flexibility and improvements in spatial reference and working memory. These cognitive enhancements were associated with specific bacteria levels in the gut microbiota.
Experts, like Kelsey Costa, MS, RDN, not involved in the study, supported the idea that modifying microbiota through diet could enhance cognitive function, emphasizing the gut-brain axis as a crucial factor. While most research on microbiota and cognitive function has focused on neurodegenerative diseases, this study suggests that dietary interventions could also benefit cognitive function in adolescence.
Further research is necessary to establish a causal relationship between diet quality and cognition. However, the potential benefits of a Mediterranean-style diet on brain health in children and adolescents are promising. Molly Rapozo, RDN, advised including a variety of nutrient-dense foods in the diet to support brain health, such as vegetables, fruits, whole grains, legumes, lean proteins, fatty fish, and plant fats.
While the direct impact of the Mediterranean diet on cognition in humans requires more investigation, adopting this dietary pattern is recognized for its overall health benefits.
The consumption of processed foods high in unhealthy fats, such as bacon and sausage, as well as added sugars and refined carbohydrates, has been linked to various negative health outcomes. These foods can contribute to an increased risk of chronic diseases like obesity, diabetes, and heart disease. Making mindful choices about the types of foods we eat is essential for maintaining overall health and well-being.
According to a recent article published on Medical News Today, experts emphasize the importance of avoiding or limiting the intake of these harmful substances to promote better health outcomes. By reducing the consumption of fatty meats like bacon and sausage, individuals can lower their intake of saturated fats and cholesterol, which are known to contribute to heart disease and other cardiovascular issues.
In addition, cutting back on foods high in added sugars can help prevent the development of conditions such as type 2 diabetes and obesity. Sugary foods and beverages can lead to spikes in blood sugar levels, increasing the risk of insulin resistance and weight gain over time.
Furthermore, reducing the consumption of refined carbohydrates, such as white bread and sugary snacks, can help stabilize blood sugar levels and promote a more balanced diet. Refined carbohydrates are quickly broken down into sugar in the body, leading to rapid spikes and drops in blood glucose levels, which can negatively impact energy levels and overall health.
Experts recommend opting for whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats to support optimal health and well-being. These nutrient-dense foods provide essential vitamins, minerals, fiber, and antioxidants that are vital for maintaining a healthy body and reducing the risk of chronic diseases.
By making informed choices about the foods we consume, we can take control of our health and reduce the likelihood of developing diet-related health issues. Incorporating a variety of nutrient-rich foods into our daily meals can help support a balanced diet and promote overall wellness.
In conclusion, prioritizing whole, unprocessed foods while limiting the intake of unhealthy fats, added sugars, and refined carbohydrates is crucial for maintaining good health. By being mindful of our dietary choices and opting for nutrient-dense options, we can support our overall well-being and reduce the risk of chronic diseases associated with poor dietary habits. It is never too late to make positive changes to our diet and improve our health outcomes for the long term.
