Dementia, a progressive neurological disorder that affects memory, thinking ability, behavior, and the ability to perform daily activities, has become a major public health concern in recent years. According to the World Health Organization, there are currently around 50 million people worldwide living with dementia, and this number is expected to triple by 2050. While no cure exists for dementia, research has shown that certain lifestyle factors can reduce the risk of developing the disease. Recently, a new diet trend has emerged that combines two popular eating plans: the ketogenic diet and the Mediterranean diet. Many experts are now suggesting that this approach might help decrease the risk of dementia in older adults. In this article, we will explore the science behind this new diet trend and what it means for those looking to reduce their risk of dementia.
A new study published in the medical journal Alzheimer’s and Dementia recommends combining the Mediterranean and keto diets to reduce the risk of Alzheimer’s disease and improve cognitive function. While previous studies have established a link between certain diets and a decreased risk of Alzheimer’s disease, this study was among the first to link this particular diet combination with Alzheimer’s prevention. Alzheimer’s disease is a type of dementia affecting memory, thinking, and behavior that affects about 60 to 80% of dementia patients.
The Mediterranean diet is a moderately high-fat diet that emphasizes whole grains, olive oil, fish, fruits, and legumes, while the keto diet is a very low-carb, very high-fat diet that drastically cuts out carbohydrates. The combination of the two diets calls for the consumption of animal proteins, non-starchy vegetables, dairy, oils, and butter, while eliminating processed foods, sweets, and sugary drinks.
The study was conducted on prediabetic adults with mild cognitive impairment or cognitive normalcy, who were placed on either a low-fat diet or a high-fat modified Mediterranean-keto diet for six weeks, followed by a six-week washout period before switching diets. The researchers studied the participants’ stool samples throughout the study and found that those participants with mild cognitive impairment on the Mediterranean-keto diet had lower levels of GABA-producing microbes and higher levels of GABA-regulating microbes.
GABA is a chemical that helps with brain function, and for a person with Alzheimer’s, GABA does not function properly. Therefore, balancing GABA could help regulate brain activity and communication, potentially reducing the risk of Alzheimer’s disease.
However, while there may be certain advantages to adapting the Mediterranean-keto diet, drastic changes to one’s diet can often be unsustainable. Therefore, it is recommended to make small changes over time, such as switching to extra virgin olive oil, adding more vegetables to the diet, and eliminating sugary beverages. These small changes can have a long-lasting effect and help create sustainable habits for the future.
Overall, experts emphasize the importance of viewing food as medicine and making dietary changes to promote overall health and well-being, not just for reducing the risk of Alzheimer’s disease. The benefits of the Mediterranean-keto diet extend beyond Alzheimer’s prevention and include improved heart health, among other health benefits.
In conclusion, combining the keto and Mediterranean diet might just be the perfect blend for reducing the risk of dementia. Both diets individually have been known to improve brain health, but when combined, they offer a powerful tool for combating cognitive decline. The keto diet helps reduce inflammation, while the Mediterranean diet provides an abundance of antioxidants and omega-3 fatty acids. It’s important to note that a healthy diet is just one component of a healthy lifestyle. Incorporating regular exercise, stress reduction, and quality sleep are also important factors in preventing dementia. By making small, sustainable changes to our lifestyle, we can reduce the risk of developing this debilitating disease and enjoy a long and healthy life.
