Age-related brain atrophy, the gradual loss of brain cells and shrinkage of brain tissue, is a natural part of aging, which can lead to cognitive decline and other neurological issues.
While so far aging cannot be prevented, recent findings from an 18-month clinical trial offers hope that lifestyle and dietary changes can slow brain aging.
The new international study, led by Ben-Gurion University of the Negev as part of the DIRECT PLUS Brain MRI trial, has brought to light how blood sugar control can significantly impact brain health.
Brain aging versus chronological age
Brain age, evaluated by MRI measurements of certain regions in the brain, reflects biological aging of the brain, which can differ from a person's chronological age. Chronological age is the number of years lived, while brain age indicates the brain's actual health.
Typically, as we age, the hippocampus region of the brain shrinks and the lateral ventricles expand, serving as markers of brain aging.
Some individuals have a brain age younger or older than their chronological age. A younger brain age suggests better cognitive health, while an older brain age may indicate accelerated aging and increased risk of cognitive decline.
About the new study
The randomized controlled trial, conducted by an international team of brain and nutrition experts, has reported in 2022 that the Mediterranean (MED) and green-MED diets significantly attenuated age-related brain atrophy by about 50% within 18 months.
Related: Green-Mediterranean Diet May Slow Brain Aging
In the current study, the researchers aimed to understand the mechanism by which the slowing of brain atrophy occurs.
The study found that a decline in HbA1c (hemoglobin A1c), an individual’s average blood glucose for the past two to three months, and key markers of long-term blood sugar levels, are associated with significant positive changes in specific brain regions commonly affected by age-related atrophy.
Brain MRI results showed that lower HbA1c levels corresponded to positive changes in brain areas crucial for cognitive function, motor control, and sensory processing.
The findings suggest that improved blood sugar control could be one of the most important factors in slowing down age-related brain changes.
The Green Mediterranean Diet
Earlier research has highlighted the benefits of the Green Mediterranean (Green-Med) diet, including better blood sugar control.
The Green-Med diet is rich in polyphenols from plant-based sources like Mankai (a high-protein aquatic plant) and green tea, while being low in red and processed meats.
The current study further strengthens this connection by suggesting that the Green-Med diet may not only support metabolic health but also exert protective effects on brain structure and function.
The DIRECT PLUS Trial
The trial, one of the longest and largest brain MRI studies conducted to date, involved approximately 300 participants who were divided into three dietary groups.
The study aimed to examine whether improved glycemic control and specific dietary components could slow down brain aging.
Whole-brain MRI measurements were taken before and after the 18-month trial to track changes in brain health.
The results indicated that participants who managed to improve their blood sugar levels and achieve normal glucose status experienced a more pronounced attenuation of brain aging. Notably, those who consumed higher amounts of green tea and Mankai duckweed shakes demonstrated the most significant improvements in both blood sugar levels and brain health.
This study is one of the first large-scale trials to directly link dietary changes, particularly those associated with the Green-Med diet, to improved blood sugar control and slower brain aging. While further research is needed to fully understand the mechanisms at play, these results suggest a potential avenue for reducing the risk of age-related cognitive decline through relatively simple dietary adjustments.
Source: The American Journal of Clinical Nutrition, November 2024.
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