Revitalize Your Brain with a Diet Rich in Veggies
Recent research suggests that making a switch to a diet full of fresh veggies and low in processed foods could have a remarkable effect on the biological age of your brain. A study published in April revealed that following a Mediterranean diet, which includes plenty of vegetables, seafood, and whole grains, can slow the signs of accelerated brain aging often associated with obesity. Even a slight decrease in body weight of 1 percent can lead to participants’ brain age appearing almost nine months younger than expected, based on brain scans taken over an 18-month period.
Biological vs. Chronological Age
Biological aging of the body is more than just a feeling – it is evident in the DNA and the connections of the brain, as revealed by this study. The difference between feeling old and actually aging faster lies in the discrepancy between biological and chronological age. While stressful events may contribute to biological aging, improving your diet has been shown to be one of the simplest methods to reversing the effects of time.
Research Findings and Study Participants
The study involved imaging the brains of 102 participants, who were part of a larger clinical trial conducted in Israel. Brain scans were taken before and 18 months after the trial began, along with tests of liver function, cholesterol levels, and body weight. The participants followed one of three diets: a traditional Mediterranean diet, a Mediterranean diet enriched with extra nutrients, or a diet adhering to standard healthy eating guidelines.
Positive Effects of the Mediterranean Diet
The study’s algorithm predicted brain age based on measures of brain connectivity and indicated that for every 1 percent of body weight lost, the participants’ brain age appeared almost nine months younger than their chronological age. While the impact of changes in brain connectivity on brain function remains uncertain, the study suggested a positive effect of the Mediterranean diet on memory in older individuals, along with lower levels of liver fat and improved lipid profile.
Importance of a Healthy Lifestyle
The lead author and neuroscientist, Gidon Levakov, emphasized the importance of a healthy lifestyle and a diet low in processed foods, sweets, and sugary drinks for maintaining brain health. However, the study’s limitations must be taken into account, such as the majority of participants being men and potential data skewing due to self-reported diet and lifestyle habits.
Considerations and Further Research
In conclusion, while the study offers valuable insights into the benefits of a Mediterranean diet on brain aging, the impact of socioeconomic factors and exercise must also be considered. The study was published in eLife.
An earlier version of this article was published in June 2023.
