A Simple Way to Slow Brain Aging Discovered 0 8

Following the MIND diet—a combination of Mediterranean eating and a diet for lowering blood pressure—may slow age-related changes in the brain. This conclusion was reached by researchers who found that individuals adhering to this diet experience a slower reduction in the volume of gray matter, which is responsible for memory, learning, and decision-making. The results were published in the Journal of Neurology Neurosurgery & Psychiatry (JNNP).

Scientists analyzed data from 1,647 participants in the Framingham Heart Study, with an average age of about 60 years. The observation lasted an average of 12 years, and brain condition was regularly assessed using MRI. It turned out that higher adherence to the MIND diet was associated with a slower reduction in gray matter volume and a smaller increase in brain ventricles—one of the signs of brain atrophy.

According to the researchers' calculations, each three-point increase in the diet score corresponded to approximately a 20% slowdown in age-related gray matter loss, which is equivalent to about 2.5 years of slower brain aging. There was also less expansion of the brain ventricles—another indicator of brain tissue degradation.

The MIND diet includes regular consumption of leafy greens, berries, nuts, whole grains, fish, legumes, olive oil, and poultry, while limiting sweets, red meat, and fried fast food. Researchers note that foods rich in antioxidants may reduce oxidative stress and protect neurons, while frequent consumption of sweets and fried foods is associated with faster deterioration of brain structure.