Benefits of a Mediterranean Diet May Include Reduced Risk of Cognitive Impairment As We Age

Posted on May 8, 2021  Comments (0)

Medical studies about healthy living are very complex and not easy to draw clear conclusions from. But the evidence continues to grow on the benefits of a healthy Mediterranean diet.

Mediterranean diet may prevent memory loss and dementia, study finds

The true diet is simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil. Fats other than olive oil, such as butter, are consumed rarely, if at all. And say goodbye to refined sugar or flour.

Meat can make a rare appearance, but usually only to flavor a dish. Instead, meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. However, fish, which are full of brain-boosting omega-3’s, are a staple.

“Eating a healthy plant-based diet is associated with better cognitive function and around 30% to 35% lower risk of cognitive impairment during aging,” lead author Claire McEvoy, assistant professor at Queen’s University Belfast

I am skeptical of the size of the risk reduction. It is seems decades of health studies show that precise measures are not that trustworthy. But it does seem that there are many benefits to a Mediterranean diet.

photo of fish dish

This is actually a photo of a dinner I enjoyed while in Malaysia (which just is one I had easy access to add to this post)

I have been taking this into account in my eating. I try to eat much more green leafy vegetable (though more is from my very low levels before). I try to reduce the amount of meat and increase the amount of fish and nuts. I try to eat enough fiber and I eat yogurt. I try to eat more fruits and vegetables in general. I try to reduce the amount of processed foods and sugar. My diet is far from great but it is much better than is was 20 years ago. I have probably been focused on doing better for over 10 years (post from 9 years ago: Healthy Diet, Healthy Living, Healthy Weight).

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