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Healthy Diet with Fruits, Vegetables, Grains, Protein Foods Linked with Lower Risk of Memory Loss and Heart Disease in Aging

A balanced diet is important to support our bodies and our brains as we age. In a study of 139,096 Australian adults followed for 6 years, those eating the most fruits, vegetables, and protein foods had a lower risk of developing memory loss, while those eating the most fruits and vegetables also had the lowest risk of comorbid heart disease. When looking specifically at adults over 80 years old, those eating the fewest grains had the highest risk of memory loss and comorbid heart disease.
Int J Public Health. 2020 Feb 12. doi: 10.1007/s00038-020-01337-y. Online ahead of print. Xu X et al.)

Mediterranean Diet Linked with Better Brain Function in Men with Heart Disease

The Mediterranean diet is well-known for its links to brain health, and new research demonstrates that these ties hold up in populations with heart disease as well. In this study, researchers analyzed the diets of 200 men (average age 57), then assessed their brain health 14 and 20 years later. Not following a Mediterranean Diet was linked with a greater decline in overall cognitive performance and visual spatial functions.
Nutritional Neuroscience. 2020 Jan 22:1-9. doi: 10.1080/1028415X.2020.1715049. (Lutski M et al.)

Seafood During Pregnancy Linked with Improved Brain Development in Children

Seafood is well-recognized for its brain health benefits, but researchers wonder if these benefits outweigh the risks of mercury exposure. In this study, scientists analyzed 44 papers on 102,944 mother-child pairs and 25,031 children. They found consistent evidence of brain health benefits for children when mothers ate seafood while pregnant, and that benefits began even at the lowest amounts of seafood (about 4 oz /week). No negative impacts on neurocognitive development were noted even at the highest levels of seafood consumption (more than 12 ounces per week).
Prostaglandins Leukotrienes, and Essential Fatty Acids. 2019 Oct 11;151:14-36. doi: 10.1016/j.plefa.2019.10.002. (Hibbeln CJR et al.)

Healthy Diet in Midlife Linked with Lower Risk of Cognitive Impairment Later in Life

Eating a healthy diet in mid-life can pay dividends in later decades. In this study, researchers analyzed the eating habits of 16,948 middle-aged adults in China, then assessed their brain function 20 years later. Those most closely following a Mediterranean diet or a Plant-Based Diet were 33% and 18% less likely to have cognitive impairment than those not following those diets. Other healthy diets, including the DASH diet and the alternative Healthy Eating Index, were also linked with significantly lower risks of cognitive impairment.
American Journal of Clinical Nutrition. 2019 Oct 1;110(4):912-920. doi: 10.1093/ajcn/nqz150. (Wu J et al.)

Mediterranean Diet Linked with Improvements in Brain Function in Adults Age 70+

What nourishes your body can also help nourish your brain as well. In this study, researchers analyzed the eating habits and brain function of more than 1,400 older adults. In the adults aged at least 70 years old, closely following a Mediterranean diet was linked with improvements in global cognitive function, visual-spatial organization, memory, scanning, and tracking. However, the results were not statistically significant in the adults younger than age 70, or in the group as a whole.
Nutritional Neuroscience. 2019 Aug 21. doi: 10.1080/1028415X.2019.1655201. (Wade AT et al.)

Mediterranean Diet Linked with Better Cognitive Function in Adults with Well-Controlled Type 2 Diabetes

Healthy diets are known to support brain health in a general population, so researchers wonder if this benefit also extends to patients with diabetes. Scientists analyzed the eating habits, blood sugar control, and brain function in 913 adults, nearly half of whom had type 2 diabetes. In patients who had good blood sugar control, those most closely following a Mediterranean diet significantly improved their cognitive function over the 2-year study. However, the results were not statistically significant in patients without diabetes or patients with poor blood sugar control.
Diabetes Care. 2019 May 23. pii: dc190130. doi: 10.2337/dc19-0130. [Epub ahead of print] (Mattei J et al.)

Nuts Linked with Brain Health in Older Adults

Nuts and seeds contain healthy fats, fiber, vitamins, minerals, and antioxidants. In this longitudinal study conducted over a 10-year period, researches evaluated the overall diet, nut intake, and brain function of over 4,000 Chinese people aged 55+. The participants with the highest intake of nuts had a significantly higher cognitive function than those who ate a moderate amount of nuts, or no nuts at all. Lifestyle, socioeconomic status, and overall health status did not change this association. This study indicates that a long-term diet rich in nuts may have a protective effect against age-related cognitive decline.
Journal of Nutrition, Health, and Aging.  2019;23(2):211-216. doi: 10.1007/s12603-018-1122-5. (Li, M. and Shi, Z.)

Mediterranean Diet in Adulthood Linked with Healthier Brain in Midlife

While there is much to learn about preventing dementia and cognitive decline, the Mediterranean diet seems to show promise in protecting brain health across the lifespan. In this study, scientists analyzed the eating habits of 2,621 adults at ages 25, 32, and 45 years, then analyzed their brain function at ages 50 and 55. Those most closely following a Mediterranean diet had a 46% lower risk of having poor cognitive function. Those whose diets scored highly on the A Priori Diet Quality Score (a measure of how nutritious your diet is) also had a reduced risk of poor cognitive function, while the DASH diet (a healthy diet to prevent high blood pressure) did not show a significant relationship with brain health.
Neurology. 2019 Apr 2;92(14):e1589-e1599. doi: 10.1212/WNL.0000000000007243. (McEvoy CT et al.)

Mediterranean Diet in Young Adulthood Linked with Healthier Brain in Middle Age

Eat a nutritious diet while you’re young, and your brain may thank you later. Scientists analyzed the diets of 2,621 young adults (average age: 25) and then assessed their brain health 25 & 30 years later (average ages: 50 & 55, respectively). Those most closely following a Mediterranean diet in young adulthood had a significantly lower decline in cognitive function than those not following a Mediterranean diet.
Neurology. 2019 Mar 6. pii: 10.1212/WNL.0000000000007243. doi: 10.1212/WNL.0000000000007243. [Epub ahead of print] (McEvoy CT et al.)

Fruits and Vegetables Linked with Healthy Brain Function Later in Life

Fruits and vegetables are the cornerstone of healthy traditional diets around the globe. In this study, researchers analyzed the fruit and vegetable intake of 27,842 men and monitored their brain health 20 years later. Not surprisingly, those eating more vegetables, fruit, and fruit juice were significantly less likely to have poor late-life subjective cognitive function, indicating healthier brain function.
Neurology. 2018 Nov 21. pii: 10.1212/WNL.0000000000006684. doi: 10.1212/WNL.0000000000006684. (Yuan C et al.)

Mediterranean Diet Linked with Better Brain Health in Adults at Risk for Alzheimer's

Numerous studies have observed a link between the Mediterranean Diet and slower cognitive decline, but researchers wonder how this might relate to the development of Alzheimer’s disease. To better understand diet’s relationship with Alzheimer’s pathology, scientists analyzed the eating patterns and buildup of Aβ (small pieces of protein that can accumulate in the brain, potentially creating plaques and causing brain cells to be destroyed) in 77 older adults who were already on the path to Alzheimer’s disease (by being flagged as being Aβ accumulators). Those most closing following a Mediterranean diet had significantly less Aβ accumulation over time, with fruit standing out as a particularly beneficial food. The authors suggest that improving your Mediterranean diet score by just 1 point (0-9 point scale) may result in a 20% decrease in Aβ accumulation over 1 year, and up to a 60% decrease over 3 years.
Translational Psychiatry. 2018 Oct 30;8(1):238. doi: 10.1038/s41398-018-0293-5. (Rainey-Smith SR et al.)

Healthier Diet with Whole Grains, Fruits, Veg Linked with Bigger Brains

Brains tend to shrink in people who are suffering from dementia and other cognitive diseases, so researchers wonder if lifestyle factors may relate to brain structure. Scientists analyzed the eating habits and brain volume (using MRIs) of more than 4,000 adults without dementia. Eating lots of vegetables, fruits, whole grains, nuts, dairy, and fish, and drinking fewer sugary drinks was linked with larger brain volumes. Healthier diets were also linked with more gray matter, white matter, and hippocampal volume in the brain.
Neurology. 2018 May 16. (Croll PH) [Epub ahead of print.]

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