Mediterranean Diet Plan could save your brain study finds

It was loaded with fresh vegetables, fruit, and the occasional drink. Above all could help preserve your brain into old age, researchers reported Wednesday.

The latest studies show that a healthy diet can preserve health, including brain health.

This one’s a little different because it doesn’t show that adding fish to the diet makes any difference.

So It’s not clear why.

However, it adds another piece of evidence in favour of dumping junk food.

And they are turning instead to fresh salads dressed with olive oil, plenty of fresh fruit, hummus, beans, and pasta.

Above all is that everyone’s brain shrinks as they get older. At the same time, this study was published in the journal Neurology.

Found that people in their mid-70s who ate a Mediterranean-style diet lost less brain mass.

Rather than people who ate a diet more typical of their native Scotland.

“We found that lower adherence to the Mediterranean diet was associated with a greater three-year reduction in total brain volume,” Michelle Luciano of the University of Edinburgh in Scotland and colleagues wrote.

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Sample

The team used a group of Edinburgh residents who were born in 1936.

And have been followed ever since.

For this round, the volunteers filled out a food diary, and then many of them agreed to have a series of magnetic resonance imaging (MRI) scans of their brains.

The study took them from age 70 to around 76. And the MRIs allowed the researchers to see just when and how their brains changed as they moved from late middle age into early old age.

About 400 of the volunteers made it through two MRIs over three years.

While those who ate more fruits, vegetables, olive oil, and the like, and less fried food, red meat, and cheese had less brain shrinkage.

Hence on average, their brains shrank at about half the rate that would normally be expected over three years for people this age, they said.

Related: Tasty Diet Cuts Heart Disease

“In our study, eating habits were measured before brain volume was, which suggests that the diet may be able to provide long-term protection to the brain,” Luciano said in a statement. “Still, larger studies are needed to confirm these results.”

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What is important about the Mediterranean food diet?

First of all, the Mediterranean food diet does not exist. I can’t remember an American nutritionist developed based on very generic observations made during a limited visit to southern Italy or Greece.

It is a fairly good model (another fairly good model based on different principles is the Zone) that invites you to eat varied and nutritious food, lots of vegetables and fruits, some carbs, and some proteins.

If you want to stick to a diet model, you can do worse with more extreme models.

Sample Group

Dividing 7000 people between Spain into 3 groups and followed for 3 years.

The control group had fat in the diet reduced slightly, in line with the common anti-fat mantra. In addition, one group was given an extra 4 Tablespoons of Olive oil a day.

GWe are givinghealthy fats in the form of one oz. of nuts per day to the others.

The olive oil group and the nuts group had fewer heart attacks. So the study indicated the value of healthy fats and oils in the diet.

How did the Mediterranean diet become one of the most recommended diet plans?

Given that the Mediterranean is a very large region with a great variety of foods, it seems a little mysterious to me. Most people believe that this odd diet is ridiculous because it excludes meat. For example, everyone who lives in the Mediterranean region consumes meat, fish, and pasta. They consume as much cheese as the Italians do, as you are probably already aware. So your guess is as good as mine as far as the Mediterranean diet is concerned.

What are the important aspects of the Mediterranean food diet?

Mediterranean diet: A heart-healthy eating plan

The Mediterranean food diet incorporates the basics of healthy eating.

Plus, a splash of flavorful olive oil and perhaps a glass of red wine.

Among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits, vegetables, fish, and whole grains and limit unhealthy fats.

Subtle variations or differences in the proportions of certain foods may make a difference in your risk of heart disease.

What do you eat on the Mediterranean diet?

Wrong strategy. Although there aren’t any particular good or unhealthy foods in the world, there are healthy and unhealthy diets (or, if you prefer, eating patterns). The Mediterranean diet’s ample involvement in a rich diet with appropriate levels of carbohydrates and proteins—rather than the fact that it contains a few particular foods—is what makes it generally healthful.

Consider yesterday. I’ve eaten a quick breakfast of a cup of coffee, a couple of light cookies, and perhaps some crackers in the US.

After eating pasta with asparagus for lunch, I improvised a dish of zucchini: I layered potatoes, sliced zucchini, a good pinch of herbs and salt, crumbled feta cheese, a small plum tomato cut into several pieces, a few thin slices of garlic, more zucchini, more herbs, and repeat from * in a tall cast iron pan where I poured extra virgin olive oil. The final layer was topped with the last pinch of salt, the remaining herbs, and a small drizzle of oil. I then put everything on low heat to braise until it was finished, leaving the lid off for the final 10 minutes to let the water drain. I had some fruit as my meal dessert.

Conclusion

The Mediterranean food diet keeps your body healthy, happy, and fresh

It takes control over obesity, keeps you away from diseases like asthma and Cardiac diseases, and prevents type 2 diabetes.

Also, It includes meat, fish, sweets, eggs, poultry, or cheese.

And vegetables are quite important, and so are grains, olive oil, beans, legumes, herbs, nuts, spices, and seeds.

So add all these to your meal as much as possible.

So follow the diet plan, have amazing results soon, and get help from Meal Plans Archives – Weight Sentinel.

References

Bray, George & Champagne, Catherine. (2022). The Mediterranean Diet: A Healthy Dietary Plan. 10.1007/978-3-030-82515-7_15.

Rueda-Galindo, Lidia & Zerón Rugerio, María Fernanda & Sánchez Egea, Antonio & Serrancolí, Gil & Izquierdo-Pulido, Maria. (2022). A Mediterranean-Style Diet Plan Is Associated with Greater Effectiveness and Sustainability in Weight Loss in Patients with Obesity after Endoscopic Bariatric Therapy. Medicina. 58. 168. 10.3390/medicina58020168.

García Pérez de Sevilla, Guillermo & Pinto, Beatriz. (2022). Mediterranean Diet and Prevention of Cardiovascular Disease. Nutrition Today. 57. 247-251. 10.1097/NT.0000000000000561.

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