Preventing Cognitive Decline Through Nutrition

The brain is the command system in the human body. It commands the heart to pump blood, deliver oxygen, digest food for nutrients, and perform muscle and bone movements to do daily tasks, to name a few. However, the brain can be affected when proper nutrients are lacking. So, how do we keep our brains properly nourished and prevent cognitive decline? By knowing the right foods to choose, understanding nutrient function, and using nutrition-based knowledge to practice. Let’s dive deeper into what the research says about preventing cognitive decline through nutrition. Healthy eating can be overwhelming because of what the internet may portray as a better choice for brain health. However, it is essential to note that a healthy, balanced diet benefits the body to function appropriately. According to the research Nutritional Prevention of Cognitive Decline and Dementia, twolongitudinal studies showed a lower cognitive decline when the healthy eating index increases. The healthy eating index reflects the dietary guidelines for Americans that promote whole grain, low-fat dairy, lean meat, and five daily servings of fruits and vegetables. Other dietary recommendations to prevent cognitive decline include dietary intake of a combined Mediterranean diet (MeDiet) and Diet Approach to Stop Hypertension (DASH), known as The Mind diet.

How does the Mind diet help with cognitive decline?

Mediterranean diet (MeDiet) affects cognition. A 7-year longitudinal study showed a relation to cognitive changes among 3,790 adults. There is a positive effect on delayed cognitive decline when MeDiet is consistently incorporated daily. What does MeDiet consist of? Usually, olive oil is the primary source of fat, fresh fruits, fresh vegetables, legumes, nuts, seeds, whole grains, herb spices, and frequent fish and seafood consumption. In addition, combining DASH diet also showed an impact in slowing cognitive decline. What does the DASH diet consist of? Vegetables, fruits, whole grains, low-fat or fat-free dairy, fish, poultry, legumes, and nuts. Some of the food listed in the MedDiet and DASH diet have similarities. The difference is the frequency of fish consumption in a week and encouraging to select yogurt over milk. High adherence to The Mind diet shows positive results in brain health. Guidelines for The Mind diet are simple to follow to prevent cognitive decline and maintain brain health. It is important to note that whole grain helps provide better cognitive function. Whole grains provide vitamin B, a key component for energy mechanisms to help the brain and the rest of the body function. Choosing whole-grain products versus refined ones is beneficial. Fruits and vegetables are rich in nutrients and fiber. It is advisable to consume at least five servings per day. When choosing protein, get lean meat, incorporate fish or seafood at least 2 to 3 times per week into your diet, and alternate with legumes for plant-based protein. Select low-fat or fat-free dairy. A choice of yogurt may be beneficial as it provides

Reference: probiotics for gut health. Decreasing red meat, added sugar, and ultra-processed food consumption helps with our nutrition choices. Ultra-processed foods and added sugar do not provide nutrients for our bodies. To prevent cognitive decline, follow the Mediterranean and DASH diets to benefit our brain health.

Diorella Rioveros, RDN, is a registered dietitian and nutrition lifestyle coach. She works with The Glenner Memory Care Center in San Diego to provide Alzheimer’s and Dementia medical nutrition therapy and counseling for participants and family members to ensure nutritional needs are being met.

Dominguez L, Barbagallo M. Nutritional Prevention of Cognitive Decline and Dementia. Acta Biomed. 2018; 89:(276-290).