Mediterranean and MIND Diets Linked to Improved Cognitive Health in Middle-Aged Females, Study Finds
A recent study has found that following a Mediterranean or MIND diet can lead to improved cognitive health in middle-aged females. The study, which analyzed data from 509 twins, discovered that those who adhered to these diets had better preserved episodic and visuospatial working memory after 10 years.
The research focused on both genetically identical (monozygotic) twins and fraternal (dizygotic) twins. Among the monozygotic twin pairs, the twin with a higher adherence to either the Mediterranean or MIND diet showed slightly stronger memory retention. This effect was particularly significant for twins who followed the Mediterranean diet.
Monozygotic twins develop from a single egg, while dizygotic twins come from separate eggs and share roughly 50% of their genes. By studying both types of twins, researchers were able to account for shared genetics and early life experiences in their analysis.
The study cohort consisted of 509 female twins who had enrolled with the UK Adult Twin Registry between 1992 and 2004. Approximately 34% of the participants were monozygotic twins, and 66% were dizygotic twins. These twins provided baseline data on their diets through questionnaires, as well as information on their cognitive performance. Approximately 10 years later, between 2008 and 2010, the twins underwent new cognitive tests, and their fecal samples were analyzed.
The researchers found that a higher adherence to the MIND diet at baseline was associated with a greater abundance of the bacteria Ruminococcaceae and short-chain fatty acids at follow-up. However, this association was not significant after adjusting for dietary fiber intake.
“This study sets itself apart by honing in on female twins, offering a unique perspective on the interplay between diet and cognitive health,” said Michelle Routhenstein, a registered dietitian nutritionist who specializes in heart disease. She emphasized the importance of considering shared genetics and early life experiences when studying the cognitive advantages associated with the Mediterranean and MIND diets, particularly as individuals reach midlife.
Dr. Thomas Holland, from the Department of Internal Medicine at Rush University, commented on the significance of the study. He noted that our dietary habits in midlife can significantly impact our cognitive health, challenging the assumption that such habits are only beneficial later in life. The study suggests that individuals have the potential to enhance their cognitive resilience and build cognitive reserve during midlife, which may extend into older age.
It is important to note that the benefits in cognitive health reported in this study were less dramatic than those seen in studies of older people. This may be because individuals in midlife are already operating at higher levels of cognitive function, approaching a theoretical ceiling. However, the study still highlights the potential for maintaining cognitive abilities over time through dietary interventions.
Episodic and visuospatial memory are crucial cognitive functions that serve as quasi-biomarkers of eventual cognitive health. Deficits in these functions often manifest early in neurodegenerative diseases like Alzheimer’s, making their preservation indicative of lower risk for cognitive decline.
Both the Mediterranean and MIND diets are considered anti-inflammatory and healthy diets. The study’s authors suggest that the connection between these diets and strong cognitive reserve may be related to specific gut bacteria and short-chain fatty acids.
Ruminococcaceae bacteria in the gut produce short-chain fatty acids through dietary fiber fermentation, contributing to gut health and exerting anti-inflammatory effects crucial for protecting neuronal function. These short-chain fatty acids also act as energy substrates for gut epithelial cells and may cross the blood-brain barrier, providing energy to brain cells and potentially enhancing cognitive function.
While diet plays a pivotal role in maintaining brain health, it is just one component of a comprehensive healthy lifestyle. Other lifestyle interventions, such as engaging in physical activity, cultivating an active social circle, participating in mentally stimulating activities, prioritizing sleep quality and quantity, and implementing stress reduction techniques, should also be prioritized.
In conclusion, the study highlights the potential benefits of the Mediterranean and MIND diets for improving cognitive health in middle-aged females. By following these diets, individuals may be able to enhance their cognitive resilience and build cognitive reserve, ultimately maintaining their cognitive abilities as they age. However, it is important to remember that diet is just one aspect of a holistic approach to brain health.
