A recent study published in The American Journal of Clinical Nutrition suggests that Mediterranean and green Mediterranean diets, which are high in polyphenols from sources like green tea and Mankai duckweed, could help slow brain aging and reduce neurodegeneration. The research emphasizes the critical role of blood sugar control in maintaining brain health.
The study investigated the effects of these diets on brain volume relative to chronological age, utilizing longitudinal data to assess changes in hippocampal occupancy—a measure linked to brain aging. Researchers aimed to determine whether improved glycemic control could enhance brain health among participants.
As people age, the brain naturally undergoes shrinkage, a process associated with cognitive decline. While some degree of atrophy is inevitable, conditions such as type 2 diabetes, inflammation, high cholesterol, and high blood pressure can accelerate cognitive impairment and brain shrinkage. Notably, type 2 diabetes is linked to significant atrophy in the hippocampus, a region essential for memory and often affected by Alzheimer’s disease. Individuals with a long history of diabetes may exhibit enlarged brain ventricles and increased atrophy, signaling potential cognitive decline.
Researchers have used a metric known as the hippocampal occupancy score—measuring hippocampal shrinkage relative to ventricular enlargement—to monitor the risk of progression from mild cognitive impairment to Alzheimer’s disease. While previous studies have suggested that healthy diets like the Mediterranean diet may slow brain volume loss, the specific impact of dietary changes, particularly those that improve glycemic control, remains less understood.
This study builds on an earlier randomized controlled trial, the 18-month DIRECT PLUS trial, which involved nearly 300 participants over the age of 30 in a workplace setting. All participants had dyslipidemia or abdominal obesity and were randomly assigned to one of three dietary groups: a control group following standard health guidelines, a calorie-restricted Mediterranean diet group, and a green Mediterranean diet group rich in polyphenols.
The Mediterranean diet emphasizes poultry, fish, and vegetables while limiting red meat intake. Both Mediterranean diet groups included 28 grams of walnuts per day. The green Mediterranean diet further incorporated 3 to 4 cups of green tea daily and Mankai shakes, made from duckweed.
Participants received nutritional guidance and physical activity recommendations, along with gym memberships and regular exercise and nutrition sessions. Key measurements, including blood pressure, weight, waist circumference, and fasting blood samples, were taken at the beginning and end of the trial. Brain MRI scans were also conducted to assess changes in hippocampal and lateral ventricle volumes.
The study found that participants following the Mediterranean diet experienced improved glycemic control over the 18-month intervention, which correlated with beneficial effects on brain aging. Notably, the green Mediterranean diet was associated with slower age-related neurodegeneration and a younger brain age.
Simple weight changes did not significantly impact brain aging compared to improvements in glycemic control, indicating that better blood sugar management independently benefits brain health. Participants with lower body mass index, weight, and HbA1c levels at baseline exhibited more favorable hippocampal occupancy scores.
Those who showed significant improvements in fasting glucose, insulin resistance, HbA1c, and C-reactive protein levels after the dietary intervention also experienced the most substantial enhancements in brain aging metrics. The green Mediterranean diet, particularly with its inclusion of Mankai shakes and green tea, yielded the highest rate of glycemic improvement (58.33%) and was linked to notable brain health benefits. Increased consumption of these foods was associated with greater improvements in brain health, especially for those consuming Mankai shakes at least three times a week and drinking green tea daily.
Conclusion
Overall, the findings suggest that a healthy diet, such as the Mediterranean diet, which is low in red meats and rich in fruits, vegetables, and lean proteins, can support brain health by slowing age-related atrophy. The study highlights the potential of polyphenol-rich foods as a promising strategy for future interventions aimed at enhancing cognitive health and mitigating neurodegeneration associated with aging.
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