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Eating Whole Grains Linked with Slower Cognitive Decline

Good nutrition can help support brain health and healthy aging, and it’s increasingly clear that whole grains are an important part of the equation. In a study of 3,326 older adults (average age 75), those eating three or more servings of whole grains per day had a slower rate of decline in global cognition, perceptual speed, and episodic memory compared to those who ate fewer than one serving per day. These results were statistically significant for the group as a whole and for African American participants (who made up 60% of the study population), but did not quite reach statistical significance for white participants (who made up a smaller proportion of the study population).
Neurology. 2023 Nov 22:10.1212/WNL.0000000000207938. doi: 10.1212/WNL.0000000000207938. (Liu X et al.)

Eating More Whole Grains Linked with Better Mental Health

Whole grain’s protective effect against heart disease and diabetes is well-documented, and because these chronic conditions also relate to risk of brain health and mental health, researchers wanted to examine this relationship directly. In this study, scientists analyzed 23 studies on whole grain intake and risk of cognitive decline, depression, anxiety, and mood disorders and evaluated the strength of the evidence. They found that people who eat more whole grains are more likely to have better mood, depression, and anxiety scores. The evidence on whole grains and cognition was inconclusive, meaning that more research is needed.
Adv Nutr. 2023 Apr 19;S2161-8313(23)00288-0. doi: 10.1016/j.advnut.2023.04.003. (Ross AB et al.)

Eating Whole Grains Linked with 28-36% Lower Risk of Dementia

Brain-healthy diets include a variety of healthy ingredients, and researchers wonder if whole grains specifically might be related to dementia risk. In a study of 2,958 adults in the U.S., those eating the most whole grains were 28% less likely to develop all-cause dementia and were 36% less likely to develop Alzheimer’s dementia over the 12-year study period. The researchers note that more research is needed to better understand this relationship.
J Prev Alzheimers Dis. 2023;10(1):133-136. doi: 10.14283/jpad.2022.91. (J Wang et al.)

No Link Between Gluten and Brain Health

Misguided dieters may avoid gluten for fear of “grain brain,” and yet research suggests that these fears are unfounded. In a study of 13,494 women without celiac disease, there was absolutely no relationship between gluten and cognitive function. The authors confirm that “restricting dietary gluten for the purpose of maintaining or improving cognition is not warranted in the absence of celiac disease or established gluten sensitivity.”
JAMA Network Open. 2021 May 3;4(5):e2113020. doi: 10.1001/jamanetworkopen.2021.13020. (Wang Y et al.)

Healthy Diet with Fruits, Vegetables, Grains, Protein Foods Linked with Lower Risk of Memory Loss and Heart Disease in Aging

A balanced diet is important to support our bodies and our brains as we age. In a study of 139,096 Australian adults followed for 6 years, those eating the most fruits, vegetables, and protein foods had a lower risk of developing memory loss, while those eating the most fruits and vegetables also had the lowest risk of comorbid heart disease. When looking specifically at adults over 80 years old, those eating the fewest grains had the highest risk of memory loss and comorbid heart disease.
Int J Public Health. 2020 Feb 12. doi: 10.1007/s00038-020-01337-y. Online ahead of print. Xu X et al.)

Healthier Diet with Whole Grains, Fruits, Veg Linked with Bigger Brains

Brains tend to shrink in people who are suffering from dementia and other cognitive diseases, so researchers wonder if lifestyle factors may relate to brain structure. Scientists analyzed the eating habits and brain volume (using MRIs) of more than 4,000 adults without dementia. Eating lots of vegetables, fruits, whole grains, nuts, dairy, and fish, and drinking fewer sugary drinks was linked with larger brain volumes. Healthier diets were also linked with more gray matter, white matter, and hippocampal volume in the brain.
Neurology. 2018 May 16. (Croll PH) [Epub ahead of print.]

Mediterranean-Inspired Diet May Slow Cognitive Decline in Stroke Survivors

Stroke survivors are twice as likely to develop dementia compared to the general population. To see how diet relates to brain health in stroke survivors, researchers analyzed the eating patterns and brain function of 106 stroke survivors for more than 4 years. Those most closely following a “MIND diet” had a slower rate of cognitive decline than those who don’t follow a MIND diet. The MIND diet is a hybrid Mediterranean-DASH diet that emphasizes foods associated with brain health, including whole grains, green leafy vegetables, berries, nuts, olive oil, and fish. The Mediterranean diet is well-known for its brain benefits, so it’s not surprising that this new diet inspired by the Mediterranean diet is also showing promise for brain health. 
Presentation at the American Heart Association Meeting. Los Angeles, California. January 25, 2018. 

Healthy Diet Associated with Less Severe Symptoms in MS

Multiple sclerosis (MS) is a condition in which the immune system attacks the nerves. Because the symptoms and severity vary widely from patient to patient, researchers wonder whether lifestyle changes might help with disease management. In a study of 6,989 patients with multiple sclerosis, those eating a healthy diet (defined as lots of fruits, vegetables, legumes, and whole grains, and only small amounts of sugars and red/processed meat) were less likely to report having disability and depression. Additionally, an overall healthy lifestyle (based on diet, physical activity, smoking, and weight) was associated with less fatigue, depression, pain and cognitive impairment. 
Neurology. 2018 Jan 2;90(1):e1-e11. (Fitzgerald KC et al.)

Mediterranean Diet Linked with Improved Cognitive Performance in Elderly

As global life expectancy grows, dementia is an increasing concern. Healthy eating patterns like the Mediterranean Diet are thought to help decrease the risk of such diseases. Researchers recently analyzed the diets of 1,865 Greek adults over the age of 64 as part of The Hellenic Longitudinal Investigation of Ageing and Diet (HELIAD) study. The researchers concluded that closer adherence to the Mediterranean Diet may be associated with improved cognitive performance—particularly memory—and lower dementia rates. Fish and whole grains in particular were singled out for their association with cognitive benefits.
PLOS One. 2017 August 1. 12(8): e0182048. (Anastasiou CA et al.)

Mediterranean-Based Diets Associated with Better Cognitive Function

Dementia is a serious neurological disease, so preventive measures are an important area of research.  In a study of 5,907 adults, researchers analyzed whether the Mediterranean diet and/or the MIND diet  (a diet similar to the Mediterranean diet, full of “brain-healthy” foods like leafy greens, nuts, berries, beans, whole grains, seafood, poultry, olive oil, and wine) have an effect on cognitive performance. Researchers found that those most closely following the Mediterranean Diet had 35% lower odds of having poor cognitive performance (assessed through tests of memory and attention), when compared to those not following a Mediterranean Diet. Results were similar for the MIND diet, probably because there is so much overlap in these two eating patterns.
Journal of the American Geriatrics Society. 25 April 2017. [Epub ahead of print.]  (McEvoy CT, et al.)

Healthy Diet Linked with Better Reading Skills in Children

To help set your kids up for academic success, don’t overlook the importance of a healthy diet. Scientists analyzed the eating habits of 161 Finnish children in first grade, then monitored their academic performance in grades 1-3. Kids with healthier diets that emphasized fruits, vegetables, whole grains, fish, nuts, and low fat dairy, had better reading fluency and reading comprehension than those whose diets ranked more poorly. There were no statistically significant differences in math performance related to diet.
European Journal of Nutrition. 2016 Sep 9. [Epub ahead of print] (Haapala EA et al.)

Healthy Diet with Whole Grains, Fruits, Vegetables May Protect Against Cognitive Decline

Since there is no known cure for cognitive decline, prevention and deceleration of this condition are an important area of research. Most people’s diets change from time to time, so researchers wanted to study how these changes affect cognition. In a study of over 2000 Swedish older adults at least 60 years old, eating a “Western diet” (lots of refined or processed foods, red meats, high fat dairy products, saturated/trans fats, and sugar) was associated with more cognitive decline, whereas eating a more “prudent” diet (a healthy diet with lots of fruits, vegetables, whole grains, rice/pasta, legumes, nuts, fish, and low-fat dairy products) was associated with a deceleration of cognitive decline. However, the most fascinating finding is that every little bit helps. More frequent intake of foods from the “prudent” diet might weaken the negative cognitive effects associated with the Western diet, even if you’re unable to change all your habits.
Alzheimers and Dementia. 2016 Feb;12(2):100-9. (Shakersain B, et al.)

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