While forgetfulness often increases with age, a higher rate compared with others in the same age group can signify a syndrome known as mild cognitive impairment, or MCI. To offset the progress of MCI, experts recommend regular exercise, social interaction, intellectual stimulation and a healthy eating regimen, such as the Mediterranean diet.
Mediterranean Diet Benefits
The Mediterranean diet originated in southern Italy, Greece, Spain. High in omega-3 polyunsaturated fatty acids, the Mediterranean diet can lower the risk of cardiovascular disease and type 2 diabetes; lower inflammation, cholesterol and blood pressure; strengthen bones; and help with weight loss. Following this steady diet of mostly fruit, vegetables, fish, whole grains, beans, nuts, olive oil, and moderate amounts of wine and red meat can also help hamper the progress of MCI.
Mild Cognitive Impairment
A stage between normal aging and dementia, MCI affects memory, language, thinking and judgment, but generally does not interfere with everyday life. MCI can increase the risk of dementia and Alzheimer's disease. Risk factors for MCI include diabetes, high blood pressure and cholesterol, depression, smoking and a lack of physical exercise. However, some people with MCI never get worse, and some even get better. MCI-related changes that occur in the brain include shrinkage of the hippocampus, which affects emotion, memory and the autonomic nervous system, and reduced use of blood sugar.
Mediterranean Diet Effects
High in antioxidants known to reduce inflammation, raise good cholesterol, lower blood pressure and balance blood sugar levels, the Mediterranean diet can be good for your brain. "Higher adherence to the Mediterranean Diet is associated with a trend for reduced risk of developing MCI and with a reduced risk of MCI conversion to Alzheimer's disease," according to a Columbia University Medical Center study published in the February 2009 issue of "Archives of Neurology." The researchers believe the Mediterranean diet helps by reducing inflammation in the brain and add that, coupled with exercise, the diet can reduce risk for Alzheimer's by about 60 percent.
Omega-3 Fats
One reason the Mediterranean diet bears such high marks is its rich variety of omega-3 fatty acids, which support cognitive function, improve memory and lift depression. Fatty, cold-water fish such as mackerel, salmon, sardines and albacore tuna provide two types of omega-3: docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Plant-based omega-3, called alpha-linolenic acid or ALA, comes from flaxseed, walnuts and pumpkin seeds. Omega-3 deficiency symptoms include fatigue, poor memory and mood swings.
References
- "Archives of Neurology"; "Mediterranean Diet and Mild Cognitive Impairment"; N. Scarmeas et al; February 2009
- "Current Alzheimer Research"; "Mediterranean Diet in Predementia and Dementia Syndromes"; V. Solfrizzi et al; May 23, 2011
- MayoClinic.com: Mild Cogntive Impairment (MCI)
- University of Maryland Medical Center: Omega-3 Fatty Acids
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