We are sure you have seen this headline floating around the internet, the Mediterranean Diet that may reduce or prevent memory loss. Is there science to back the claim? The answer is a surprising, Yes! Out of all the diets out there, however, why is the Mediterranean Diet so much more effective?

The Mediterranean diet leans heavily on healthy fats found in Olive oil and Fish. With the Mediterranean Diet, meals are built around vegetable and fruits while adding in lean meats (chicken, fish), whole grain breads, moderate portions of dairy, and various nuts and seeds. What it limits is red meats, refined grains (anything with white flour), processed meats, processed sugars, and canola/soybean oil. A Mediterranean diet is rich in fatty fish that is high in Omega-3 fatty acid, such as albacore tuna and Salmon.[1]

This diet has been considered a Heart Healthy diet for quite some time. What benefits the Heart can also benefit the brain. This diet helps limit the amyloid proteins. These proteins are found as plaque buildup in Alzheimer’s and Dementia patients.[2] This ‘garbage’ protein plaque settles between neurons and disrupts the flow of signals (information) around the brain. Stopping this buildup early can slow the progression of memory loss.

Omega-3 Fatty Acid is known to lower inflammation in the body, including the brain, and “it is hypothesized that early prevention or management of inflammation could delay the onset or reduce the symptoms of AD (Alzheimer’s Disease).”[3] Lowering or eliminating inflammation can also help with many associated diseases such as diabetes and heart disease which can contribute to memory loss.

It is not difficult to find information on the Mediterranean Diet online. There are numerous books on Amazon, many websites devoted to the diet, and even Noom can whip up a quick recipe guide to follow. Eating healthier is always a good plan to age gracefully.

1. Staff, Mayo Clinic. Mayo Clinic: Mediterranean diet: A heart-healthy eating plan. June 21, 2019. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801 (accessed 2021).
2. Tommaso Ballarini, Debora Melo van Lent, Julia Brunner, Alina Schröder, Steffen Wolfsgruber, Slawek Altenstein, Frederic Brosseron, Katharina Buerger, Peter Dechent, Laura Dobisch, Emrah Duzel, Birgit Ertl-Wagner, Klaus Fliessbach, Silka Dawn Freiesleben,. Mediterranean Diet, Alzheimer Disease Biomarkers and Brain Atrophy in Old Age. May 5, 2021. https://n.neurology.org/content/early/2021/05/04/WNL.0000000000012067.
3. Thomas, J., Thomas, C. J., Radcliffe, J., & Itsiopoulos, C. (2015). Omega-3 Fatty Acids in Early Prevention of Inflammatory Neurodegenerative Disease: A Focus on Alzheimer’s Disease