Women over 40 who adopt this diet have less risk of cognitive decline

in collaboration with

Arnaud Cocaul (Nutritionist)

Food is the body’s first medicine. Numerous studies have already shown us: following a heart-healthy diet also has positive effects ranging from blood pressure to brain cells. But according to a new study published in the journal Alzheimer’s & Dementia, a heart- and blood pressure-healthy diet may also be helpful in preventing cognitive decline later in life, particularly in women. This diet is what we call the DASH diet.

17% lower risk of observing cognitive disorders

The study included data from 5,116 women (average age 46) out of more than 14,000 enrolled in the NYU Women’s Health Study who were asked about their diet. The data collected were then evaluated based on their correspondence with the DASH diet, a diet designed to prevent blood pressure, which notably reduces sodium intake.

The women were then followed for the next three decades, and, towards the end of this period, they were asked to report any type of cognitive problems they had experienced through different questions. A third of women reported suffering from more than one of the six types of cognitive disorders they were asked about. However, those who followed the DASH diet the most had a 17% lower risk of reporting multiple complaints.

How can a heart-healthy diet prevent cognitive decline? According to Kelsey Costa, doctor and nutrition consultant interviewed by Healtin magazine, this effect would be the consequence of several advantages:

• The DASH diet is rich in certain nutrients and bioactive compounds commonly found in vegetables, fruits, legumes, nuts and seeds. “These compounds possess anti-inflammatory and antioxidant properties, potentially reducing brain oxidative stress while promoting nerve cell formation, thereby contributing to the overall health and functionality of our brain”;
• The DASH diet also reduces high blood pressure. However, high blood pressure is a known risk factor for cognitive decline;
• The benefit also comes from avoiding certain foods: by limiting the consumption of red and processed meats, as well as sugary foods, a heart-healthy diet can potentially mitigate the harmful effects of high fat and in sugar on the triggering of brain inflammation and the production of beta-amyloid proteins which are linked to Alzheimer’s disease;
• Finally, a heart-healthy diet can create positive changes in the gut microbiome. This could help prevent cognitive decline as we age by reducing inflammation and promoting the production of neurotransmitters that affect mood and cognitive function.

What is the DASH diet?

The DASH diet (for Dietary Approach to Stop Hypertension) is a diet developed in the 1990s by the National Institutes of Health with the aim of sustainably reducing the blood pressure of hypertensives or even preventing it to avoid cardiovascular complications, through the adoption of a healthy diet low in sodium.

The DASH diet is based on the following precepts:

• It contains monounsaturated or polyunsaturated fats from sources like extra-virgin olive oil or salmon;
• It provides reduced amounts of cholesterol and sodium;
• It favors foods rich in potassium such as spinach, yams, avocado and banana;
• It provides plenty of fresh vegetables, legumes, nuts, whole grains and lean proteins;

If it is therefore proven that this diet can improve the lives of people as they age, the authors of the study do not forget to say in their results that the benefits of such a diet also go hand in hand with healthy lifestyle habits adopted by the participants: maintaining a correct weight, exercising, not smoking, or even getting enough sleep.