A major review involving more than 62,500 adults has found that following certain diets could reduce the risk of age-related cognitive decline by as much as 40 per cent. Researchers at Shandong University in China analysed 15 studies focusing on people over the age of 60. They discovered that those who followed either the Mediterranean or the MIND diets were significantly less likely to develop memory and thinking problems than those with less healthy eating habits.
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The Mediterranean and MIND diets share many features. Both emphasise vegetables, fruit, legumes, nuts, seeds and wholegrains, alongside moderate amounts of fish, poultry and dairy, while limiting red meat, processed foods and sugar. The Mediterranean diet reflects traditional eating patterns from the region, particularly the use of olive oil, whereas the MIND diet – short for Mediterranean-DASH Intervention for Neurodegenerative Delay – was specifically designed to protect the brain from age-related decline, prioritising foods such as berries and leafy greens believed to reduce inflammation.
Scientists have long suggested that diet can influence how the brain ages, though previous evidence has been mixed. To gain clarity, the Shandong University team pooled results from 15 different studies. While the individual studies varied, when combined the findings indicated that older adults who ate a healthier diet were up to 40 per cent less likely to experience cognitive decline than those with poorer diets. The researchers concluded that older adults should be encouraged to include vegetables, fruit, fish and legumes in their daily meals.
However, experts not involved in the review have urged caution in interpreting the results. Speaking to BBC Science Focus, Professor Keith Frayn, Emeritus Professor of Human Metabolism at the University of Oxford, said:
“This study shows convincingly that a healthier diet is associated with better cognitive function in elderly people. But it doesn’t prove that diet directly causes this improvement.”
Frayn explained that as the studies analysed were observational, the apparent benefits could be linked to other factors, such as socio-economic status or healthier lifestyle habits not related to food. He added: “This doesn’t mean we shouldn’t aim for a healthy diet as we get older, but it is misleading to suggest diet alone will determine cognitive health.”
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In contrast, Dr Oliver Shannon, a lecturer in nutrition and ageing at Newcastle University, said the findings aligned with previous research, including recent clinical trials, and could point towards a causal link.
“Making small dietary changes towards a healthier diet, such as eating more vegetables, pulses, wholegrains and fish, could help older adults better maintain their memory and thinking skills as they age,” he said.
