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 may begin to deteriorate. This is why many people choose to learn 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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High-fat diets can lead to cognitive decline.
A healthy microbiome indicates that your body is properly absorbing nutrients and vitamins and eliminating 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 in balance, but it mainly depends on your diet.
A new study published in the journal Gut Microbe Reports found that diet has a 57% impact on the gut microbiota. Additionally, a typical Western diet (think processed foods, red meat, refined grains, and dairy products high in saturated fat) can cause a buildup of inflammation in the gut and brain, leading to “bad cognitive function”.
“We know that what we eat affects brain function, but this study explores how that might happen,” said the lead author. Rebecca Solch-OttaianoPhD, research instructor in neurology at the Tulane Clinical Neurosciences Research Center, at a press release. “Our results suggest that food choices may influence cognitive performance by reshaping the gut microbiome.”
Following a Mediterranean diet is linked to “improved cognitive flexibility” and “improved working memory”.
Conversely, the Mediterranean diet, a nutrient-dense diet focused on plant-based foods, may improve your gut biome, leading to better brain health.
The researchers used rats equivalent to 18-year-old humans. The rodents were fed a Mediterranean-style diet, emphasizing 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 abilities).
Although limited to animals, researchers found a notable difference in memory performance in people on a Mediterranean diet compared to rats on a Western diet. “Specifically, higher levels of bacteria such as Candidate Saccharimonas were associated with better cognitive performance, while increased levels of other bacteria, such as Bifidobacteriacorrelated with poorer memory function,” the press release explains.
Additionally, the Mediterranean diet group had healthier cholesterol levels on average.
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5 tips for following a Mediterranean diet.
Eating plant-based foods and healthy fats, including vegetables, fruits, olive oil, and whole grains, can reduce your risk cardiovascular disease, explains the Cleveland Clinic. The Mediterranean diet challenges people to limit red meat and sweets at one serving per week, with only one daily serving of poultry and low-fat dairy products. According to the study authors, there are five key elements to mastering the Mediterranean diet:
- Olive oil is the main source of fat
- Lots of fruits, vegetables and whole grains
- Replace red meat with fish and other lean proteins
- Give up foods high in saturated fat
- Increase your fiber intake through different plant-based foods
Takeaway meals.
“Although these results are based on animal models, they echo human studies linking the Mediterranean diet to improved memory and reduced risk of dementia,” said the study author. Demetrius M. MaraganoreMD, said in the press release.
