Cognitive function is an umbrella term that encompasses a variety of mental processes, including problem-solving, memory, decision-making, reasoning, and even intuition. As the brain ages, the ability to perform cognitive tasks can begin to deteriorate. This is why many people choose to pick up a new skill or language or play games like Sudoku or logic puzzles. However, researchers now say that adopting a certain diet can also lead to better brain health.
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Diets high in fat can lead to cognitive decline.
A healthy microbiome indicates that your body is adequately absorbing nutrients and vitamins and discarding harmful pathogens. It also supports the immune system, your body’s first line of defense against viruses and germs. Regular exercise and stress management can help keep your gut biome well-balanced, but it mostly comes down to diet.
A new study published in the journal Gut Microbes Reports found that diet impacts the gut microbiota by 57 percent. Furthermore, a typical Western diet (think: processed foods, red meat, refined grains, and dairy products high in saturated fat) can cause a build-up of inflammation in the gut and brain, resulting in “poor cognitive function.”
“We’ve known that what we eat affects brain function, but this study explores how that could be happening,” said lead author Rebecca Solch-Ottaiano, PhD, neurology research instructor at Tulane’s Clinical Neuroscience Research Center, in a press release. “Our findings suggest that dietary choices can influence cognitive performance by reshaping the gut microbiome.”
Following a Mediterranean diet is linked to “better cognitive flexibility” and “improved working memory.”
Conversely, the Mediterranean diet, a nutrient-dense meal plan that focuses on plant-based foods, can improve your gut biome, leading to better brain health.
The researchers used rats equivalent to 18-year-old humans. The rodents followed a Mediterranean-style diet, with an emphasis on olive oil, fish, and fiber, for 14 weeks. From weeks 14 to 17, researchers collected waste samples and conducted behavioral assessments (maze challenges that tested the rats’ short- and long-term memory and learning capabilities).
Although limited to animals, researchers saw a noticeable difference in memory performance among Mediterranean dieters compared with rats following a Western diet. “Specifically, higher levels of bacteria such as Candidatus Saccharimonas were associated with better cognitive performance, while increased levels of other bacteria, such as Bifidobacterium, correlated with poorer memory function,” the press release explains.
Additionally, the Mediterranean diet group averaged healthier cholesterol levels.
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5 tips for following a Mediterranean diet.
Consuming plant-based foods and healthy fats, including vegetables, fruits, olive oil, and whole grains, can reduce your risk of cardiovascular disease, says Cleveland Clinic. The Mediterranean diet challenges folks to limit red meat and sweets to one serving per week, with only a single daily serving of poultry and low-fat dairy products. According to the study’s authors, there are five key components to mastering the Mediterranean diet:
- Olive oil is the primary source of fat
- Lots of fruits, veggies, and whole grains
- Swap red meat for fish and other lean proteins
- Ditch foods high in saturated fats
- Up your fiber intake via different plant-based foods
The takeaway.
“While these findings are based on animal models, they echo human studies linking the Mediterranean diet to improved memory and reduced dementia risk,” study author Demetrius M. Maraganore, MD, said in the press release.