These Foods prevent Brain Shrinkage after you turn 50..

Physionic

Mar 28, 2025

Episode description

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0:00 - Introduction
0:29 - Study Background
2:05 - Brain Shrinking with Aging
4:42 - Slowing Brain Shrinking..
6:43 - 3 Foods deemed Important
7:30 - Main Points

Fish Oil on the Brain: https://youtu.be/NScltXkIO44?si=T3ogLnL9rDhgB3nq
Med-Green Diet on Health: https://www.youtube.com/watch?v=qqM_eGR30Tc

Reference
[Study 427] Kaplan A, Zelicha H, Yaskolka Meir A, et al. The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study (DIRECT PLUS). Am J Clin Nutr. 2022;115(5):1270-1281. doi:10.1093/ajcn/nqac001

Funding/Conflicts: Mixed Funding [Public: German Research Foundation (DFG) (Project number: 209933838, SFB 1052; B11; Israel Ministry of Health (Grant number: 87472511); Israel Ministry of Science and Technology (Grant number: 3-13604) / Non-Profit: California Walnut Commission]

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#cognitivehealth #brainhealth

Mindsip insights from this episode:

Incorporate walnuts daily for Mediterranean diet success

The Mediterranean diet in this successful trial was calorically restricted and specifically included daily consumption of walnuts.

#nutrition

Adopt 'Green Med' diet for caloric restriction and health benefits

The 'Green Med' diet is a calorically restricted Mediterranean diet that also includes daily green tea and a Wolffia globosa (duckweed) shake.

#calories

#nutrition

Monitor brain health to combat atrophy after 50

Brain atrophy, a predictor of cognitive decline, remains stable until around age 50, after which it begins to significantly worsen.

#aging

#cognition

Incorporate walnuts, green tea, and mankai for brain protection

Higher consumption of walnuts, green tea, and mankai (duckweed) were all individually associated with greater protection from brain shrinkage.

#cognition

#nutrition

Choose Mediterranean diets to slow brain shrinkage after 50

For individuals over 50, both the standard and 'Green' Mediterranean diets were superior at slowing brain shrinkage compared to general healthy dietary guidelines.

#brain

#nutrition

Adopt Green Mediterranean diet to prevent brain atrophy

In the study's total sample, the Green Mediterranean diet was the only intervention that did not show a statistically significant worsening of brain atrophy.