In discussing health, fat is often considered detrimental. The brain, however, relies on fats for correct structure and function. In fact, the brain is composed of 60% fat, making it the fattiest organ in the body [1]. Thus, in order to maintain optimal brain health, we must provide our brains with the fatty nutrients it needs. Although, it must be noted that only certain fats are good for the brain, and only in certain amounts. Fats that enhance brain health are omega-3 fatty acids, unsaturated fats, and some saturated fats (in moderation). Omega-3 fatty acids are often found in fatty fish, while unsaturated fats can be found in avocados, unsalted nuts, and seeds. Coconut oil is one of the best saturated fats for the brain, though consuming too much can be more harmful than helpful. Unhealthy fats include high amounts of saturated fats and trans fats, often found in processed foods, cheese, and red meat [2].
The link between nutrition and brain health has led to the development of several diets that focus on associations between nutrition and better brain health: the DASH diet, the Mediterranean diet, and the MIND Diet. The DASH (Dietary Approaches to Stop Hypertension) diet primarily focuses on controlling hypertension without the use of medication. Hypertension, or high blood pressure, has been linked to an increased risk of cognitive decline and dementia [3]. To counteract and prevent hypertension, the diet promotes high consumption of fruits, vegetables, low-fat dairy, whole grains, lean meats, nuts and beans [4]. In a 4-year study with over 800 participants, the DASH diet has been associated with improvements in cognitive function over time [4,5].
The Mediterranean diet focuses more on promoting good fats for the brain, while still allowing for some consumption of not-so-healthy foods. In particular, this diet emphasizes foods high in omega-3 fatty acids and monounsaturated fats [4]. A trial of 285 people over the course of 6 years confirmed that a Mediterranean diet, especially one focused on controlled consumption of extra virgin olive oil, may reduce the development of cognitive impairment amongst older adults [4–6].
The MIND diet was founded on the success of both the DASH and Mediterranean diets. It is a hybrid between the two, selecting the foods from each that demonstrated the greatest neuroprotective properties for those with dementia. The MIND diet highlights eating green leafy vegetables, berries, nuts, beans, whole grains, fish, poultry, olive oil and moderate amounts of alcohol, and stresses avoiding red meat, butters, cheese, pastries, sweets and fried foods [4]. The MIND Diet was successful in substantially slowing age-related cognitive declines amongst 960 participants over approximately 4.7 years [7].
Research backing nutritional associations of cognitive improvement inspired the European LipidDiDiet project. The success of the DASH, Mediterranean, and MIND diets suggests that lipids (or fats) in particular, may play a role in maintaining a healthy brain. The LipidDiDiet addresses the impact of these nutritional lipids on cognitive performance in aging, Alzheimer’s disease and vascular dementia [8].
To do so, the LipidDiDiet developed a double-blind randomized placebo controlled study that analyzed the effect of particular nutrients with known biological and neuroprotective properties on 311 participants in the early stages of cognitive impairment due to dementia, Alzheimer’s disease, or aging. The specific nutrients in consideration are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), uridine monophosphate, vitamins B12, B6, C, and E, folic acid, phospholipids, and selenium. Daily allotments of these nutrients are delivered in a medical drink coined Souvenaid. Of the 311 participants, 153 were randomly placed in an active group and given Souvenaid to consume once daily, leaving 158 people in a placebo group that consumed a filler drink without the prospective health properties. Participants in both groups were evaluated every 6 months for 2 years with cognitive assessments and magnetic resonance imaging (MRI) scans [9].
The MRI scans of the active group showed less deterioration and reduction of brain volume. The cognitive assessments established a 45% slowing in cognitive decline amongst the active group, relative to placebo. Additionally, less people were diagnosed with dementia in the active group [9]. Certainly, then, the multinutrient combination of Fortasyn Connect within the Souvenaid drink proved to be successful in slowing the rate of cognitive decline in a population predisposed to memory loss due to dementia, aging, or Alzheimer’s disease. Moreover, those that adhered more closely to the study protocol showed the most improvement. This accentuates the importance of daily intervention and sustained intake in the earlier stages of cognitive impairment.
As Dr. Richard Isaacson often says, “there is no magic blueberry you can eat to prevent Alzheimer’s [10].” One healthy choice isn’t going to affect your cognition. A healthy brain requires a healthy lifestyle, with diet being a key component. But, even altering your diet won’t have immediate effects on your brain health. Improving cognition with lifestyle modifications requires long-term commitment that will most certainly pay off in the long run.
References
[1] Santos-Longhurst, A. (2019, April 08). Is the Brain a Muscle, an Organ, or Fat? What You Need to Know. July 14, 2020.
[2] Scheidl, N. (2020, June 02). Your “FAT” Brain: The role of good fat in brain health. July 14, 2020.
[3] Qiu, C., et al. (2005). The age-dependent relation of blood pressure to cognitive function and dementia. The Lancet Neurology, 4(8), 487-499. doi:10.1016/s1474-4422(05)70141-1.
[4] McKeehan, N. (2016, June 6). Three Promising Diets to Improve Cognitive Vitality. July 14, 2020.
[5] Tangney, C. C., et al. (2014). Relation of DASH- and Mediterranean-like dietary patterns to cognitive decline in older persons. Neurology, 83(16), 1410-1416. doi:10.1212/wnl.0000000000000884.
[6] Martinez-Lapiscina, E. H., et al. (2013). Virgin olive oil supplementation and long-term cognition: The Predimed-Navarra randomized, trial. The Journal of Nutrition, Health & Aging, 17(6), 544-552. doi:10.1007/s12603-013-0027-6.
[7] Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet slows cognitive decline with aging. Alzheimer’s & Dementia, 11(9), 1015-1022. doi:10.1016/j.jalz.2015.04.011.
[8] S.r.l., P. (2017, October 30). Project : LipiDiDiet. July 14, 2020.
[9] Soininen, H., et al. (2017). 24-month intervention with a specific multinutrient in people with prodromal Alzheimer’s disease (LipiDiDiet): A randomised, double-blind, controlled trial. The Lancet Neurology, 16(12), 965-975. doi:10.1016/s1474-4422(17)30332-0.
[10] UsAgainstAlzheimer’s. (2018, January). ALZHEIMER’S TALKS. July 14, 2020.