TWEAKING a popular diet – plus sipping on a cheap 17p drink – could slow down brain ageing and help ward off dementia.
It’s no secret that the Mediterranean diet has been linked to major health benefits – from boosting heart health to lowering the risk of type 2 diabetes.
A ‘green-Mediterranean diet’ could help slow brain ageing[/caption]
So could green tea, researchers say[/caption]
Previous research has also shown that the diet – rich in fruit, veg, beans and pulses, and fish – may help slash the risk of Alzheimer’s and other formsof dementia.
Now researchers say putting a “green spin” to the Mediterranean diet may have the same effect.
And adding antioxidant-rich green tea into the mix could lower the risk of brain ageing too, professors at Harvard University and other international institutions said.
Brain ageing occurs naturally over time and can affect our memory, decision-making, focus, and ability to perform every day tasks.
Factors such as diabetes, inflammation, high blood pressure and cholesterol, and the accumulation of beta-amyloid and tau proteins in the brain – a key characteristic of Alzheimer’s disease – can speed up brain ageing.
The study – published in the journal Clinical Nutrition – observed 300 people who followed one of these three diets for 18 months:
- A standard healthy diet
- A traditional calorie-restricted Mediterranean diet
- A green-Mediterranean diet
Monique Richard, a registered dietitian nutritionist and owner of Nutrition-In-Sight — who was not involved in this study — told Medical News Today: “The foundation of the ‘green’ Mediterranean diet is very similar to the ‘original dietary pattern with a focus on a wide variety of vegetables, fruits, legumes, whole grains, fish, and olive oil.
“The ‘green spin’ on this is simply dialling up foods especially rich in polyphenols and plant-based proteins, while dialling back on red or processed meats.”
And don’t just stick to your usual greens, Monique added.
Some of the polyphenol-rich foods emphasised in the green-Mediterranean diet are Mankai – a protein packed veggie that grows in water, also known as duck weed – as well as green tea and walnuts.
During the study, researchers measured 87 different proteins found in participants’ blood.
Two specific proteins – Galectin-9 (Gal-9) and Decorin (DCN)Trusted Source – were linked to faster brain ageing.
Researchers found that participants following the green Mediterranean diet and drinking three or four cups of green tea a day had lower levels of these proteins compared to the other two groups.
This may have been because food and drinks that make up the diet have anti-inflammatory properties, the researchers suggested.
Inflammation, our immune system’s response to invaders, can be harmful when it persists.
It’s been tied to an increased risk of dementia, heart disease, and cancer.
Anat Meir, a postdoctoral research fellow at Harvard T H Chan School of Public Health, who co-led the study, said in a statement: “Studying the circulating proteins in blood allows us to observe, in a real-life setting, how the brain’s ageing processes are influenced by lifestyle and dietary changes.
Dementia: the subtle signs and symptoms
Dementia symptoms can be subtle and vague at first.
As the disease progresses, symptoms can become more severe.
Some common early symptoms include:
- Memory problems: Difficulty remembering recent events, or putting things in unusual places
- Confusion: Disorientation or getting lost while driving
- Communication problems: Difficulty finding words or understanding what is being said
- Other problems: Reduced concentration, poor judgment, or changes in personality or behaviour
As dementia progresses, symptoms can include:
- Behavioural problems: Aggressive behaviour, withdrawal from friends and family, or difficulty controlling emotions
- Mobility problems: Reduced ability to move around, or freezing in place
- Other problems: Sleep problems, hallucinations, or misperceptions
If you’re worried about yourself or a loved one, Alzheimer’s Society’s dementia symptoms checklist is a helpful first step in starting a conversation with your GP.
“This approach gives us a dynamic window into brain health, helping to reveal biological changes long before symptoms may appear.
“By mapping these protein signatures, we gain powerful new insight into how interventions, such as diet, may help preserve cognitive function as we age.”
Previous studies have shown that drinking green tea may help fight memory loss and concentration issues, according to the Cleveland Clinic.
Want to give the green-Mediterranean diet a go?
Monique suggested some easy ways to do so:
- Swap one meat dish a week for a bean or lentil-based dish
- Sip on three to four cups of green tea a day instead of sugary or artificially sweetened drinks
- Eat a handful of walnuts as a snack, or pair with fruit or a salad
- Swap out crisps and cookies for hummus and veggies or kale chips
- Explore leafy greens or herbs beyond your usual favourites, such as microgreens, Mankai, seaweed, or purslane
- Or try fresh or frozen rocket, kale, mint, basil, spinach, and broccoli sprouts
But she added: “We do need to keep in mind, pun intended, that these factors are only part of the multitude of variables that contribute to brain function, ageing, and overall health.
“Also, though promising, most human brain-ageing data are still from relatively short trials and in specific populations.
“More research is needed on long-term safety and how these components affect outcomes as well as vary by age, sex, geography, genetics, body composition, and lifestyle choices.”
It’s not the first time diet tweaks have been linked to a lower risk of dementia.
A study, by the University of Hawaii at Manoa, found that following the so-called MIND diet could slash the risk of disease by up to 13 per cent.
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
It combines the Mediterranean diet, which is high in fruit, vegetables and healthy fats, with the blood pressure-lowering DASH (Dietary Approaches to Stop Hypertension), which includes whole grains, low fat dairy and lean meats.
Scientists say it has a particular focus on proven “brain-healthy” foods like leafy greens, berries, nuts and olive oil.
Meanwhile, antioxidant-rich foods like berries, leafy greens and dark chocolate could have the same effect, Harvard University scientists found.
