If you are an older person who wants to maintain your brain, you should be very careful about what you eat. You may feel that lifestyle changes after age 65 couldn’t make much difference for your health. On the contrary, a healthy diet continues to be critical.
A Whole-Food Diet to Maintain Your Brain:
A study tracked more than 4,000 Dutch people with an average age of 66 (Neurology, June 2018). Those who reported eating more vegetables, fruit, fish and nuts had bigger brains than those who ate processed meat and drank sugary beverages The volunteers filled out detailed dietary questionnaires and then went through MRI brain imaging.
The investigators calculated diet quality scores for all the participants. In addition, they adjusted for other factors known to affect brain size, including age, sex, smoking and physical activity. The scientists found, after the adjustments were made, that people who ate healthier fare had bigger brains. The difference came to about two milliliters on average. A typical person experiences about 3.6 milliliters of brain shrinkage in a year. No single food accounted for this difference; it appears to be linked to overall diet quality.
The researchers concluded:
“High intake of vegetables, fruit, whole grains, nuts, dairy, and fish and low intake of sugar-containing beverages were associated with larger brain volumes.”
Watch for Wasabi:
A traditional Japanese diet is also focused on vegetables, plant protein and fish. In addition, people drank green tea. Let’s consider one more dietary element. If you have ever enjoyed sushi at a Japanese restaurant, you might be familiar with wasabi. It is an innocuous-looking pale green condiment that packs a powerful wallop.
Now researchers have determined that the ingredient primarily responsible for the flavor can actually boost brain power (Nutrients, Oct. 30, 2023). The Japanese scientists recruited 72 individuals who were at least 60 years old. After initial cognitive testing, these people started consuming 6 methylsulfinyl hexyl isothiacyanate (6-MISTC) or placebo. They took capsules so that the taste would not give away who was getting placebo.
After three months of supplementation, the volunteers took another battery of tests. They had significant improvement in their episodic and working memory, although the researchers did not detect improvements in other cognitive domains such as processing speed or executive function. The investigators suspect that the anti-inflammatory and anti-oxidant activity of 6-MSITC may be responsible. In fact, they suggest that it might even be beneficial for people with brain fog.
Previous Studies on Diet and Brain Power:
The size of the brain is not all that may be affected by diet. Previous research linked a whole-food diet rich in vegetables to better cognitive function as well.
An observational study published in the Journal of Alzheimer’s Disease tracked dietary data of more than 900 senior citizens. These volunteers provided detailed data over the course of a year. Neuropsychologists, nurses and doctors evaluated their mental function. Only those who were free of any signs of dementia or cognitive decline were followed over the next few years.
Older people who consumed the most bread, pasta, cereal, cookies and other carbohydrates had a substantially higher risk of cognitive decline than those who ate the fewest carbs. Conversely, high fat diets were linked to less trouble with memory, judgment and language. Higher protein diets were also associated with a slightly reduced risk. The authors suggest that the more carbs people consume, the greater the likelihood that high blood sugar and insulin levels might interfere with brain function ( Journal of Alzheimer’s Disease, Oct. 2012).
They concluded:
“A dietary pattern with relatively high caloric intake from carbohydrates and low caloric intake from fat and proteins may increase the risk of MCI [mild cognitive impairment] or dementia in elderly persons.”
A Mediterranean Diet Could Help Maintain Your Brain:
The Mediterranean diet appears to protect people against heart disease. In addition, it may also protect the brain from Alzheimer’s disease. One study tested more than 1,800 elderly New Yorkers every few years between 1992 and 2006 (Journal of the American Medical Association, August 12, 2009). The scientists analyzed the volunteers’ exercise and dietary habits. Those who were most physically active and those who most closely followed a Mediterranean-type diet were significantly less likely to be diagnosed with Alzheimer’s disease.
The same issue featured a five-year French study of 1,410 older people living in Bordeaux (Journal of the American Medical Association, Aug. 12, 2009). Participants eating a Mediterranean diet performed better on a test of mental function. These individuals were following the French version of a Mediterranean diet, rich in vegetables, fruits and beans. Olive oil is the main source of fat, although nuts are also an important component. This appears to be a tasty way to improve the chance of enjoying a healthy old age.
