Can a Plant-Based Diet Prevent Cognitive Decline?

We were pleased to see a recent Medical News Today article by Ana Sandoiu highlighting research showing a link between consuming a primarily plant-based diet and a lowered risk of cognitive impairment later in life.^[1] She writes, “Eating a diet rich in fruits, vegetables, and whole grains and low in animal products such as meat and dairy lowers the risk of cognitive decline in later life.” We couldn’t agree more. Nutrition is one of the pillars of brain health, which we summarize using the acronym NEURO (nutrition, exercise, unwind, restore, and optimize). Plant-based diets also lower the risk of heart disease, metabolic syndrome, diabetes, certain cancers, and many of the markers associated with those diseases (e.g., high blood pressure and high cholesterol).^[2]

(Learn more about the benefits whole food, plant-based nutrition.)

Still, we have a long way to go. It’s great that more people are becoming aware of the importance of nutrition, but how are we doing as a society to improve nutrition? The American Heart Association identifies Life’s Essential 8 (formerly Life’s Simple 7), as “the key measures for improving and maintaining cardiovascular health.”^[3] Statistics on these measures show that, compared to other factors like smoking and physical activity, we do especially poorly with nutrition.^[4] Only around 1% of Americans adhere to at least 80 percent of the association’s healthy diet targets. These targets include consuming fewer than 36 ounces of sugar-sweetened beverages weekly, eating at least four half-cup servings of legumes weekly, and eating at least three one-ounce-equivalent servings of whole grains daily.

So, even though more than 80% of chronic diseases, including stroke and dementia, could be avoided with a healthy diet and lifestyle, only a small minority of people are on track to do so.^[5] The challenge remains getting started and sticking with it. Thankfully, it may be getting easier. With the increasing publication of articles like this one in Medical News Today, we may finally be on the verge of a tipping point beyond which more people emphasize the importance of plant-based diets for treating chronic diseases. Awareness of the Mediterranean and DASH (dietary approaches to stop hypertension) diets has increased—as has awareness of the combo diet known as the MIND diet (Mediterranean-DASH intervention for neurodegenerative delay)—and more people are discovering the benefits of such plant-rich diets. Increasingly, retailers and restaurants are gearing their businesses toward serving individuals on these diets.

The MIND diet highlights antioxidant-rich berries, vegetables (especially green leafy vegetables), whole grains, nuts, and beans. It recommends avoiding red meat, fried foods, pastries, sweets, cheese, and butter. A whole food, plant-based diet ensures you get enough of the healthiest foods in the MIND diet.

If you find switching to a more plant-forward approach like this challenging, the NEURO PLAN Academy can help. Our programs and resources help people gradually shift away from processed foods, sugar, meats, and cheeses and successfully manage an optimal plant-based diet. We can also help you develop the right tools and mindset beyond nutrition to optimize your overall health. Our mobile app provides opportunities to better understand your brain health and create specific daily achievable goals for improving your brain wellness.

Our research, through the Healthy Minds Initiative, consistently studies Alzheimer’s disease and other diseases in which environment and lifestyle are vital factors. Nearly 7 million Americans are estimated to live with Alzheimer’s, and thatnumber is expected to increase significantly in the coming decades, which makes it all the more important that we develop resources to promote brain health and support lifestyle changes that have a lasting impact.^[6]

Drs. Dean and Ayesha Sherzai are featured experts in CNS’s Plant-Based Nutrition Certificate program.

References

1. Sandoiu A. Plant-based diet may prevent cognitive decline. MedicalNewsToday.com. November 18, 2019. https://www.medicalnewstoday.com/articles/327046
2. McManus KD. What is a plant-based diet and why should you try it? Harvard Health Publishing. March 28, 2024. https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760
3. American Heart Association. Life’s Essential 8. Web page accessed September 23, 2024. https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8
4. Benjamin EJ, Virani SS, Callaway CW, et al. Heart Disease and Stroke Statistics-2018 Update: A Report From the American Heart Association [published correction appears in Circulation. 2018 Mar 20;137(12):e493. doi: 10.1161/CIR.0000000000000573]. Circulation. 2018;137(12):e67-e492. doi:10.1161/CIR.0000000000000558
5. Katz DL, Frates EP, Bonnet JP, Gupta SK, Vartiainen E, Carmona RH. Lifestyle as Medicine: The Case for a True Health Initiative. Am J Health Promot. 2018;32(6):1452-1458. doi:10.1177/0890117117705949
6. Alzheimer’s Association. Alzheimer’s facts and figures report. Web page accessed September 23, 2024. https://www.alz.org/alzheimers-dementia/facts-figures#:~:text=in%20each%20state-,Quick%20facts,65%20and%20older%20in%202021.