In This ArticleView AllIn This ArticleWhat Does This Study Show?How Does This Apply to Real Life?The Bottom Line
In This ArticleView All
View All
In This Article
What Does This Study Show?
How Does This Apply to Real Life?
The Bottom Line
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Photo:PHOTOGRAPHER: BRIE GOLDMAN, FOOD STYLIST: ADDELYN EVANS, PROP STYLIST: GABRIEL GRECO
PHOTOGRAPHER: BRIE GOLDMAN, FOOD STYLIST: ADDELYN EVANS, PROP STYLIST: GABRIEL GRECO
Pictured recipe:Sheet-Pan Baked Feta with Bell Peppers & Chickpeas
Cognitive decline, also known as cognitive impairment, is a common occurrence in older adults. It ranges from mild cognitive impairment to life-altering forms of dementia, including Alzheimer’s disease, according to the Centers for Disease Control and Prevention.
While many factors influence age-related cognitive impairment, the CDC estimates the prevalence at 11.7% in adults age 65 and older, and 10.8% among adults ages 45 to 64.
Somesigns of cognitive declineinclude an inability to recall the words you’re looking for, a reduced ability to focus, and a lack of enjoyment in activities you used to enjoy.
A new study released on April 28, 2024, adds to the evidence suggesting that what we eat can affect cognitive impairment.
One in 10 Americans Over 65 Have Dementia—Here are 15 Ways to Reduce Your Risk
Researchers set out to determine whether two different eating patterns were associated with a reduction in cognitive impairment: ananti-inflammatory dietand a protein-rich diet. They drew their information from a survey that had been conducted in 2018. A total of 8,692 adults, age 60 or older, 55% female, were included in the sample.
Parameters were developed that outlined what researchers considered high-protein and anti-inflammatory eating patterns based on how often certain foods were consumed. Protein-rich foods included meats, fish, eggs, dairy and beans (legumes). Anti-inflammatory foods included fruits, vegetables, legumes, nuts and tea.
Each participant was also interviewed at home using the Mini-Mental State Examination (MMSE), which tests memory and mental acuity. Scores ranged from 0 to 30, with higher scores correlating with higher levels of cognitive function.
After controlling for confounding variables—age, sex, BMI, smoking status, etc.—researchers found that the chances of cognitive decline decreased as the dietary scores for both an anti-inflammatory diet and a protein-rich diet increased. Specifically, an anti-inflammatory diet was associated with a 21% reduction in cognitive impairment and a protein-rich diet was associated with a 9% reduction.
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Higher markers of inflammationin the body have been linked with greater rates of cognitive decline anddepression. And while we might not be able to eliminate cognitive impairment, our lifestyle habits can go a long way toward preventing it.
For example, we’ve covered information on theMIND Diet, a fusion of the Mediterranean and DASH diets, which has been linked with better brain health. All of these diets include foods that the researchers considered anti-inflammatory and protein-rich.
Besides diet,other lifestyle habits also play a role in brain health. These include consistently engaging in physical activity, meditation and deep breathing—which reduces stress and increases the amount of oxygen going to the brain—getting plenty of quality sleep and connecting with friends and family, as loneliness has been associated with a higher risk of cognitive decline.
This study suggests that protein-rich and anti-inflammatory diets are associated with a lower risk of cognitive decline. In addition to the foods included in this study, healthy fats, whole grains, herbs and spices have also been linked with reduced inflammation. We include all these foods in our7-Day Anti-Inflammatory Meal Plan for Healthy Aging. Combined with regular physical activity, lots of quality sleep, stress management and connecting with loved ones, including plenty of healthy protein-rich, anti-inflammatory foods in your diet will contribute toward keeping your brain healthy—now and into the future.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Subjective cognitive decline—a public health issue.Centers for Disease Control and Prevention.Maintaining your brain health.Wang L, Xian X, Zhou M, et al.Anti-Inflammatory Diet and Protein-Enriched Diet Can Reduce the Risk of Cognitive Impairment among Older Adults: A Nationwide Cross-Sectional Research.Nutrients. 2024; 16(9):1333. doi:10.3390/nu16091333
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Subjective cognitive decline—a public health issue.Centers for Disease Control and Prevention.Maintaining your brain health.Wang L, Xian X, Zhou M, et al.Anti-Inflammatory Diet and Protein-Enriched Diet Can Reduce the Risk of Cognitive Impairment among Older Adults: A Nationwide Cross-Sectional Research.Nutrients. 2024; 16(9):1333. doi:10.3390/nu16091333
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.Subjective cognitive decline—a public health issue.Centers for Disease Control and Prevention.Maintaining your brain health.Wang L, Xian X, Zhou M, et al.Anti-Inflammatory Diet and Protein-Enriched Diet Can Reduce the Risk of Cognitive Impairment among Older Adults: A Nationwide Cross-Sectional Research.Nutrients. 2024; 16(9):1333. doi:10.3390/nu16091333
Centers for Disease Control and Prevention.Subjective cognitive decline—a public health issue.
Centers for Disease Control and Prevention.Maintaining your brain health.
Wang L, Xian X, Zhou M, et al.Anti-Inflammatory Diet and Protein-Enriched Diet Can Reduce the Risk of Cognitive Impairment among Older Adults: A Nationwide Cross-Sectional Research.Nutrients. 2024; 16(9):1333. doi:10.3390/nu16091333
