{"id":121334,"date":"2024-11-02T20:43:49","date_gmt":"2024-11-02T13:43:49","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=121334"},"modified":"2024-11-02T20:43:49","modified_gmt":"2024-11-02T13:43:49","slug":"how-the-mediterranean-diet-may-help-boost-brain-health","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=121334","title":{"rendered":"How the Mediterranean diet may help boost brain health"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<p>Adhering to the <a href=\"https:\/\/fortune.com\/well\/article\/atlantic-diet-vs-mediterranean-diet\/\" target=\"_self\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/fortune.com\/well\/article\/atlantic-diet-vs-mediterranean-diet\/\" rel=\"noopener\">Mediterranean diet<\/a> as one ages appears to reduce the risk of cognitive decline, finds <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/mnfr.202300271\" target=\"_blank\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/mnfr.202300271\" rel=\"noopener\">yet another study<\/a>\u2014one scientists say provides the strongest proof yet of its benefits.<\/p>\n<div>\n<p>Researchers from the University of Barcelona in Spain followed nearly 850 French citizens over the age of 65 for more than a decade. Participants were split fairly evenly between women and men, and all were dementia-free at the start of the study. They monitored a panel of biomarkers\u2014like healthy omega-3 fatty acids EPA and DHA, found in foods consumed on the diet\u2014every few years and performed five neuropsychological evaluations on each participant during the course of the study.<\/p>\n<p>Those who closely followed the <a href=\"https:\/\/fortune.com\/well\/2023\/05\/24\/plant-based-diet-benefits\/\" target=\"_self\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/fortune.com\/well\/2023\/05\/24\/plant-based-diet-benefits\/\" rel=\"noopener\">plant-based diet<\/a>, rich in healthy fats\u2014as evidenced by results of blood tests, not participant-completed food diaries or questionnaires\u2014were less likely to experience <a href=\"https:\/\/fortune.com\/well\/2023\/05\/19\/ways-to-reverse-cognitive-decline-after-retirement\/\" target=\"_self\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/fortune.com\/well\/2023\/05\/19\/ways-to-reverse-cognitive-decline-after-retirement\/\" rel=\"noopener\">cognitive decline as they aged<\/a>.<\/p>\n<p>Previous studies have examined the relationship between the diet and cognitive decline and produced mixed results, perhaps because participants didn\u2019t accurately recall and\/or report what they ate, researchers hypothesized. That\u2019s why they opted to monitor diet adherence with biomarkers\u2014an objective, versus subjective, approach.<\/p>\n<p>The research is \u201ca step forward towards the use of more accurate dietary assessment methodologies,\u201d Merc\u00e8 Pall\u00e0s, professor of pharmacology at the university\u2019s Neurosciences Institute, <a href=\"https:\/\/www.eurekalert.org\/news-releases\/1008462\" target=\"_blank\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/www.eurekalert.org\/news-releases\/1008462\" rel=\"noopener\">said in a news release<\/a> about the findings, <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/mnfr.202300271\" target=\"_blank\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/mnfr.202300271\" rel=\"noopener\">published last year<\/a> in <em>Molecular Nutrition &amp; Food Research<\/em>.<\/p>\n<p>The study indeed \u201cechoes previous studies that have shown that following a Mediterranean style diet is associated with healthy brain aging,\u201d <a href=\"https:\/\/carolinesusierd.com\/\" target=\"_blank\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/carolinesusierd.com\/\" rel=\"noopener\">Caroline Susie<\/a>, a registered dietitian, tells <em>Fortune. <\/em>\u201cWhile there is no proven way to prevent dementia and cognitive decline, following this diet is associated with lower risk of cognitive decline.\u201d<\/p>\n<h2 class=\"wp-block-heading\">What is the Mediterranean diet?<\/h2>\n<p>This plant-based way of eating\u2014with roots in ancient Roman and Greek tradition and the cuisine of the Middle Ages\u2014was studied and solidified in the 1950s. It focuses on consuming a variety of healthy foods, including:<\/p>\n<ul>\n<li>Vegetables<\/li>\n<li>Fruit<\/li>\n<li><a href=\"https:\/\/fortune.com\/well\/article\/longevity-foods-costa-rica-blue-zone-diet\/\" target=\"_self\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/fortune.com\/well\/article\/longevity-foods-costa-rica-blue-zone-diet\/\" rel=\"noopener\">Beans<\/a><\/li>\n<li>Lentils<\/li>\n<li>Nuts<\/li>\n<li>Seeds<\/li>\n<li>Potatoes<\/li>\n<li>Whole grains<\/li>\n<li>Extra virgin olive oil, a healthy fat<\/li>\n<li>Herbs and spices (in lieu of salt)<\/li>\n<\/ul>\n<p>The following foods are allowed in low to moderate amounts:<\/p>\n<ul>\n<li>Dairy<\/li>\n<li>Eggs<\/li>\n<li>Fish, which contain healthy omega-3 fatty acids<\/li>\n<li>Poultry<\/li>\n<li>Wine with meals (if you don\u2019t drink, don\u2019t start)<\/li>\n<\/ul>\n<p>The following foods are to be avoided:<\/p>\n<ul>\n<li>Red, fatty, and\/or processed meats<\/li>\n<li>Sweets<\/li>\n<li>Salt<\/li>\n<li><a href=\"https:\/\/fortune.com\/well\/article\/ultra-processed-foods-health-effects-how-to-recognize\/\" target=\"_self\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/fortune.com\/well\/article\/ultra-processed-foods-health-effects-how-to-recognize\/\" rel=\"noopener\">Highly processed foods<\/a><\/li>\n<li>Refined carbohydrates<\/li>\n<li>Saturated fats<\/li>\n<li>Butter<\/li>\n<li>Sugary drinks<\/li>\n<\/ul>\n<p>While dubbed a \u201cdiet,\u201d it focuses on general guidelines as opposed to a strict method of eating and should be accompanied by daily physical exercise. Sharing meals with family and friends is also encouraged.<\/p>\n<p>Those who choose to go Mediterranean should \u201copt for fruits, vegetables, nuts, seeds, olive oil, beans, whole grains, and olive oil,\u201d Susie says. They should also aim for two servings of fish per week, and to keep active.<\/p>\n<h2 class=\"wp-block-heading\">What are the benefits of a Mediterranean diet?<\/h2>\n<p>In addition to apparently lowering the risk of cognitive decline with age, the diet offers a wide variety of health benefits, including:<\/p>\n<ul>\n<li>Lowering the risk of heart disease, metabolic syndrome, and some cancers<\/li>\n<li>Supporting healthy body weight, blood sugar, blood pressure, and cholesterol<\/li>\n<li>Balancing gut microbiota<\/li>\n<li>Increasing life expectancy<\/li>\n<\/ul>\n<p>That\u2019s because of its numerous healthy aspects, including:<\/p>\n<ul>\n<li>Limited saturated and trans fats<\/li>\n<li>Limited sodium<\/li>\n<li>Limited sugar<\/li>\n<li>Increased healthy unsaturated fats<\/li>\n<li>Increased fiber and antioxidants<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">Micronutrients are \u2018strikingly lower\u2019 in Alzheimer\u2019s brains<\/h2>\n<p>Levels of five micronutrients often found in Mediterranean diet foods are \u201cstrikingly lower\u201d in the brains of those who have Alzheimer\u2019s disease, compared with those who don\u2019t, according to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10357197\/\" target=\"_blank\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10357197\/\" rel=\"noopener\">study published this fall<\/a> that analyzed the brains of 31 donors, the average age of which was 75 years.\u00a0<\/p>\n<p>Most, but not all, had died with Alzheimer\u2019s disease. Compared with unaffected brains, the researchers found that brains of those with the disease had around half the level of the following micronutrients\u2014vitamins and minerals critical to the body\u2019s function, but needed in only small amounts:<\/p>\n<ul>\n<li>Lycopene: An antioxidant that could help protect cells from damage, lycopene gives some fruits and vegetables\u2014like tomatoes, watermelon, red oranges, pink grapefruits, apricots, and guavas\u2014their red hue.<\/li>\n<li>Retinol: A form of vitamin A that helps the immune system work properly, retinol helps you see in dim lighting and keeps skin healthy. It\u2019s found in foods like cheese, eggs, oily fish, milk, yogurt, and liver. Indirect sources include yellow, red, and green leafy vegetables like spinach, carrots, sweet potatoes, and red peppers, in addition to yellow fruits like mangoes, papaya, and apricots.<\/li>\n<li>Lutein: Often referred to as the \u201ceye vitamin,\u201d lutein is thought to protect eye tissue from sun damage. You can find it in foods like egg yolks, spinach, kale, corn, orange peppers, kiwis, grapes, zucchinis, and squash.<\/li>\n<li>Zeaxanthin: An antioxidant, zeaxanthin is known to protect eye tissues from the sun. It\u2019s found in eggs, oranges, grapes, corn, goji berries, mangoes, and orange peppers.<\/li>\n<li>Vitamin E: Also an antioxidant, <a href=\"https:\/\/fortune.com\/well\/2022\/12\/05\/best-heart-health-supplements\/\" target=\"_self\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/fortune.com\/well\/2022\/12\/05\/best-heart-health-supplements\/\" data-type=\"link\" data-id=\"https:\/\/fortune.com\/well\/2022\/12\/05\/best-heart-health-supplements\/\" rel=\"noopener\">vitamin E<\/a> keeps free radicals in check, improves immune function, and can prevent clots from forming in the arteries of the heart. It can be found in plant-based oils, nuts, seeds, fruits, and vegetables like sunflower oil, soybean oil, almonds, peanuts, spinach, pumpkin, red bell peppers, asparagus, mangoes, and avocados.\u00a0<\/li>\n<\/ul>\n<p>Multiple studies have also found that those who follow <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4581900\/\" target=\"_blank\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4581900\/\" rel=\"noopener\">MIND<\/a> (Mediterranean\/Dietary Approaches to Stop Hypertension Diet Intervention for Neurodegenerative Delay)\u2014which emphasizes the consumption of antioxidant-rich fruits, vegetables, legumes, nuts, and fish with very little meat, dairy, and sweets\u2014had a lower risk of developing Alzheimer\u2019s disease, better cognitive function prior to death, and fewer signs of Alzheimer\u2019s disease in those who did develop the condition.<\/p>\n<p>\u201cThis study, for the first time, demonstrates deficits in important dietary antioxidants in Alzheimer\u2019s brains,\u201d Virginia Tech Carilion School of Medicine professor C. Kathleen Dorey said at the time, in a <a href=\"https:\/\/www.eurekalert.org\/news-releases\/998575\" target=\"_blank\" class=\"sc-93594058-0 fowfrQ  \" aria-label=\"Go to https:\/\/www.eurekalert.org\/news-releases\/998575\" rel=\"noopener\">news release about the study<\/a>.<\/p>\n<p>\u201cWe believe eating carotenoid-rich diets will help keep brains in top condition at all ages,\u201d she added.<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/fortune.com\/well\/article\/mediterranean-diet-brain-aging\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Adhering to the Mediterranean diet as one ages appears to reduce the risk of cognitive decline, finds yet another study\u2014one scientists say provides the strongest proof yet of its benefits. &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=121334\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-121334","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/121334","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=121334"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/121334\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=121334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=121334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=121334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}