The prevention of cognitive deficits it is an increasingly relevant topic, considering the progressive aging of the population and the increase in cases of dementia, among others Alzheimer’s disease. While there is no definitive cure for these conditions, several studies suggest that diet and use of supplements can play an important role in prevention.
In a study published in the journal Jamaresearchers analyzed data from 356,052 people in the United Kingdom, evaluating the various risk factors for the onset of dementia. It was highlighted that modifiable risk factors linked to lifestyle, such as diabetes, vitamin D deficiency, lack of physical activity or social relationships, were important, even more than genetic factors.
And from here we started by considering which lifestyles could counteract the onset of these diseases slowing the aging of the brain. One of the enemies that, today, is considered particularly responsible for promoting the deterioration of the functions of the brain, as well as other organs, is theinflammation. Neuroscientists are now talking about neuroinflammation, that is, inflammation of the nervous system, a concept that has also become famous as a consequence of the covid infection.
The Mediterranean diet it is very rich in substances with an antioxidant, anti-inflammatory and protective action on the nervous system. A fundamental role is also played by microbiota in health, which, as we know, depends closely on nutrition, as well as stress and physical activity. When the intestine is in order, it produces anti-inflammatory substances such as butyric acid by fermenting the fibers that enter with the diet.
People who follow the Mediterranean diet, characterized by a high consumption of fruit, vegetables, whole grains, fish, legumes, olive oil and a moderate consumption of red wine, have a risk reduced by up to 33% to develop dementia and cognitive decline. As highlighted above, the beneficial effects of the Mediterranean diet are attributed to the combination of nutrients that protect the brain from oxidative stress and inflammation, two processes that favor the onset of dementia. In particular, extra virgin olive oil, rich in polyphenols, and regular consumption of fish, rich in omega-3 fatty acids, are key components of this diet.
It also clearly becomes important to reduce habits and foods that cause this inflammation, in particular excess sugars, preservatives, emulsifiers and various junk foods. Omega-3 fatty acids (fish oil), in particular Dha (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are polyunsaturated fats found mainly in oily fish (such as salmon, mackerel and sardines).
These fatty acids are essential for brain health, as they make up an important part of the cell membranes of neurons. Numerous studies have shown that omega-3 intake is associated with improved cognitive functions such as memory, and a reduction in the risk of dementia. The effect was particularly evident against familial, genetic forms of Alzheimer’s disease. The preventive effect was also dose dependent.
Those who had abundant Dha in their blood had half the risk of developing Alzheimer’s disease compared to those who had little. Several studies have highlighted how the consumption of extra virgin olive oil, rich in substances called polyphenols, can prevent the risk of progression towards Alzheimer’s in patients who have a mild cognitive deficit, also reducing the accumulation of toxic proteins in brain cells .
A reduced intake of vitamin D, and low levels in the blood, have been associated with a greater risk of cognitive decline and dementia and taking vitamin D supplements in the right doses has shown a significant protective effect, especially in women. This vitamin is present in particular in oily fish, egg yolk and dairy products. Avocado, low in sugar and rich in fat, is also able to counteract brain aging and improve memory due to its lutein content. I wanted to highlight in particular how foods rich in fats, clearly good ones, in the right quantity, often denigrated for their caloric intake, are fundamental for the health of the nervous system. So a varied, balanced, healthy and, why not, tasty diet.
Fabio Diana
Specialist in Internal Medicine and Sports Medicine
www. fabiodiana. it
Cognitive Health: The Mediterranean Way to Outsmart Aging
Ah, cognitive deficits and that dreaded word: dementia. It’s like discovering your favourite childhood toy is now a horror movie character. With our ever-aging population, it’s time we tackled this serious topic with the sharp wit of a razor and the charm of a smart aleck! Especially since, let’s be honest, who among us wants to lose our marbles before it’s time? The stage seems set for a showdown between our diets and this inevitable decline.
In a rather sizable study, published in the journal JAMA, researchers examined the lifestyles of over 356,000 people in the UK—far more than I could handle in my stand-up gigs! What they found was startling: many risk factors for dementia can be altered by changing our habits. Yes, folks: lifestyle is even more vital than your great-aunt’s obsession with her family tree.
Now, let’s talk about inflammation—the big bad wolf in our brain’s neighborhood! Neuroscientists, perhaps inspired by their favourite superhero movies, have coined the term neuroinflammation. It’s that irritating itch that keeps reminding you that yes, that extra slice of cake might not have been the best decision for your poor beleaguered neurons. And surprise, surprise—this is something that was put into overdrive during the COVID pandemic. Not exactly a plot twist we were hoping for, was it?
But fret not, dear reader, for there is hope on the horizon—or shall I say, the Mediterranean Sea? The Mediterranean diet is more than just a delicious way to enjoy a sunny day; it’s packed with antioxidants and other brain-protecting superheroes. Think of your brain as having a community of bodyguards, defending against oxidative stress and inflammation while looking rather dashing at the same time!
On this lifeboat of brain health, we find the most vital of players: extra virgin olive oil and fish. Containing omega-3 fatty acids and polyphenols, these two are the dynamic duo no cognitive health aficionado can resist. Just imagine them hot on the trail of cognitive decline, leaving it in the dust! It turns out, people who indulge in this lifestyle have a stunning 33% lower risk of developing dementia compared to their less fortunate peers, basking in the glories of greasy fries and sugary cereals.
Let’s not beat around the bush—when it comes to diet, some habits must go. Excess sugars and junk foods are like party crashers showing up without a care for your well-being. Our brains have better things to do than recover from the aftermath of a sugar binge at the dessert buffet!
Now onto the nerdy stuff. Those brainy omega-3 fatty acids—especially DHA and EPA—are not only delicious (if you slice them just right on your fish fillet) but essential for keeping your brain well-oiled and running smoothly. Research has shown that those with adequate DHA levels in their blood had a whopping half the risk of developing Alzheimer’s compared to their less-greedy counterparts!
Oh, and don’t sleep on vitamin D either. Low levels of it are linked to cognitive decline, and this particular vitamin is like the bouncer of brain health, guarding the gates of cognitive function. You may find this vitamin lurking in oily fish, egg yolks, and even some dairy products—talk about targeting the villains of the health world!
Lastly, dear readers, let’s applaud fats in their right context. Healthy fats, like those found in avocados, can actually aid your brain’s functioning while simultaneously making your taste buds dance with joy. So yes, moderation is the name of the game—don’t go jumping into a pool of guacamole, but don’t shy away from it either!
In summary, folks: a varied, balanced, and yes, delicious diet is not just a recommendation but a strategy to keep those pesky cognitive deficits at bay. So grab your plate and make the most of those antioxidant-rich delights. Your brain (and waistline) will thank you, while you wave goodbye to aging like it’s a long-lost relative you never invited to the party!
Fabio Diana
Specialist in Internal Medicine and Sports Medicine
www.fabiodiana.it
Out, while good fats are in. Who knew that indulging in foods like fish and avocados could actually help us stave off cognitive decline? To shed more light on this important topic, we’re joined today by Dr. Fabio Diana, a specialist in Internal Medicine and Sports Medicine, who is here to share his insights on the connection between diet and cognitive health.
**Interviewer:** Dr. Diana, thank you for being with us today. There’s been a lot of discussion about how diet can influence cognitive health, especially as our population ages. Can you explain how specific diets, like the Mediterranean diet, can play a role in preventing cognitive deficits?
**Dr. Fabio Diana:** Thanks for having me! Absolutely, the Mediterranean diet is a powerhouse for brain health. It’s rich in antioxidants, healthy fats, and essential nutrients that combat inflammation and oxidative stress—two major players in cognitive decline and dementia. The inclusion of foods like fresh vegetables, fruits, whole grains, and, importantly, sources of omega-3 fatty acids, like fish, can significantly lower one’s risk of developing these conditions.
**Interviewer:** That’s fascinating! You mentioned the concept of neuroinflammation being a major contributor to cognitive deficits. Can you elaborate on how diet helps mitigate this issue?
**Dr. Fabio Diana:** Sure! Neuroinflammation occurs when the nervous system experiences chronic inflammation, which is linked to various neurodegenerative diseases, including Alzheimer’s. Diets rich in anti-inflammatory foods—like those found in the Mediterranean diet—help reduce this inflammation. For instance, extra virgin olive oil is renowned for its polyphenols, and fatty fish provide the omega-3 fatty acids needed for neuron health. Together, they act as defense mechanisms for our brains.
**Interviewer:** It sounds like making dietary changes could really make a difference. You mentioned that following the Mediterranean diet could reduce the risk of dementia by as much as 33%. What other lifestyle changes might complement these dietary changes to promote cognitive health?
**Dr. Fabio Diana:** Great question! While diet is crucial, other lifestyle factors play a pivotal role in cognitive health too. Regular physical activity is essential—it helps increase blood flow to the brain and promotes the growth of new neurons. Additionally, maintaining strong social connections and managing stress effectively can also have protective effects on our cognitive functions.
**Interviewer:** Maintaining social ties is something many might overlook. Lastly, Dr. Diana, what would be your top recommendation for someone looking to improve their cognitive health through diet?
**Dr. Fabio Diana:** Incorporate more whole, nutrient-dense foods into your meals. Start with the staples of the Mediterranean diet—vegetables, fruits, whole grains, fish, and healthy fats. Don’t forget to limit processed foods and sugars that contribute to inflammation. It’s about finding a balance and making these changes enjoyable rather than a chore.
**Interviewer:** Wonderful advice, Dr. Diana! Thank you for shedding light on such an important aspect of health.
**Dr. Fabio Diana:** Thank you for having me! Let’s keep our brains healthy and thriving.
