What should you drink and eat to slow degenerative changes in the brain? A collaboration between an American university and Harvard University examined the effects of the green Mediterranean diet and found that there is a simple and safe way to maintain our brain function even as we age.
The Mediterranean diet has recently been considered one of the healthiest diets in the world, not only regarding maintaining a healthy body weight but also for preventing and treating diseases. In the last two to three years, a new version has been added to the Mediterranean diet, which has shown additional health benefits.
This is the green Mediterranean diet, and it is accumulating research evidence related to improving many health indicators. Recently, in a joint study between an American university and Harvard University, it was even found to have a positive effect on brain function.
How the Green Mediterranean Diet Differs from the Traditional Version
The traditional Mediterranean diet includes eating habits developed over generations in Mediterranean countries. This nutritional method is based on home cooking with an emphasis on seasonal crops and less processed food.
The foods on which the diet is based are fruits, vegetables, olive oil, avocado, fish, seafood, whole grains, and legumes, combined with chicken and occasionally beef. Wine can be included moderately with a meal. Dairy products are also part of the Mediterranean diet, with an emphasis on yogurt and cheese rather than drinking milk.
The green Mediterranean diet is a relatively new version that builds on the traditional diet but with several changes that make it more environmentally friendly and healthier. In this version, beef, lamb, cold cuts, and processed meats are completely avoided. At the same time, foods and drinks with high nutritional values are added.
These are foods that were not originally included in the traditional Mediterranean diet but enhance the daily menu in terms of nutritional value, with a focus on increasing the amount of polyphenol antioxidants in the diet.
Health Benefits of the Green Mediterranean Diet
Many studies published in recent years examined the impact of the green Mediterranean diet on different health indicators and found a direct and significant effect on:
- Balancing and managing blood sugar levels, largely thanks to the inclusion of a plant called Mankai in the diet.
- Effectiveness against non-alcoholic fatty liver disease.
- Reducing the risk of cardiovascular disease by about 50%.
- Increasing ghrelin hormone levels during fasting (the hunger hormone, positively influencing weight reduction and insulin sensitivity).
- Being linked to a significant reduction in waist circumference and visceral fat, considered the dangerous fat type in the body.
Nutrition That Affects Brain Cell Function
A collaboration between an American university and Harvard University in the U.S. examined the effect of the green Mediterranean diet on the brain. The study was published recently in The American Journal of Clinical Nutrition and shows a close link between the food we eat and brain aging and degenerative processes.
The study aimed to investigate the effect of the green Mediterranean diet, which is very rich in polyphenol antioxidants and contains a low amount of red or processed meat, on brain functions in relation to age and degenerative processes.
The results showed significant changes in brain degeneration within 18 months, such as a decrease in hippocampal volume and expansion of lateral ventricle volumes, with the degeneration rate accelerating significantly from age 50.
The study included 284 participants aged 31-82, who followed three types of diets for 18 months, all slightly calorie-restricted (hypocaloric):
- Standard diet recommended by global health organizations.
- Mediterranean diet with added walnuts.
- Green Mediterranean diet including added walnuts, four cups of green tea daily, and a drink containing the Mankai plant (as a replacement for dinner). Participants also received guidance to limit or reduce red meat intake.
In addition to the dietary instructions, participants received an aerobic exercise program and a gym membership.
MRI scans of the brain were conducted before and after the experiment, measuring the volumes of brain regions related to natural aging. The results showed significant changes in brain degeneration within 18 months, such as a decrease in hippocampal volume and expansion of lateral ventricle volumes, with the degeneration rate accelerating significantly from age 50.
Researchers found a significant reduction in the rate of brain degeneration among participants of the Mediterranean diets, especially those following the green Mediterranean diet.
When researchers looked for the factor most influencing the brain changes, they concluded that the improvement in blood sugar control was the key factor in slowing brain aging. The change in blood sugar levels is attributed to the green Mediterranean diet, and it has been discussed in previous studies.
The results show that increased consumption of green tea, Mankai, and walnuts, alongside reduced consumption of red and processed meat, is significantly associated with slowing anatomical markers of brain aging. Researchers were able to identify polyphenol antioxidants in urine originating from the green diet, which were linked to slowing brain aging.
These findings suggest a simple, safe, and promising way to slow age-related neural degeneration by adhering to a green Mediterranean diet. The foundation of the traditional Mediterranean diet, combined with antioxidant-rich foods and reduced red and processed meat intake, is part of the clear health strength of the green version. While more long-term research is needed, there is already significant potential linking the green Mediterranean diet with improved health indicators.