Study finds Mediterranean diet may slow brain ageing and protect grey matter

A Mediterranean-style diet rich in vegetables, fruit and healthy fats could significantly slow the ageing of the brain, according to a long-term study.

Researchers found that people who closely followed this diet experienced less decline in brain health over time, including reduced loss of grey matter and slower structural changes linked to ageing.

The study tracked participants over more than a decade, examining how dietary habits influenced changes in the brain.

The Mediterranean diet emphasises foods such as vegetables, berries, nuts, fish, beans, olive oil and poultry, alongside a moderate intake of wine. It also limits red meat, fried foods and sugary items.

Scientists observed that individuals who adhered more closely to this eating pattern showed less shrinkage of grey matter, a crucial part of the brain responsible for memory, learning and decision-making.

They also recorded reduced ventricular enlargement, a condition associated with brain tissue loss and a recognised marker of ageing.

Researchers described these measures as “well-established markers of brain ageing”, indicating that dietary habits may influence how quickly these changes occur.

The findings suggest that certain foods within the diet may play a protective role.

Items rich in antioxidants, such as berries, may help reduce oxidative stress in the brain. Meanwhile, high-quality protein sources like poultry could contribute to limiting neuronal damage.

In contrast, the study highlighted potential risks linked to less healthy dietary choices.

Foods that are high in unhealthy fats, including fast-fried items, may increase inflammation and contribute to damage within blood vessels, which could negatively affect brain health.

The research was published in the Journal of Neurology, Neurosurgery and Psychiatry and analysed data from 1,647 participants with an average age of around 60.

Participants completed detailed food questionnaires and underwent at least two brain MRI scans, allowing researchers to track changes in brain structure over time.

The study focused on adherence to the MIND diet, a variation of the Mediterranean diet designed specifically to support brain health and reduce the risk of neurodegenerative conditions such as Alzheimer’s disease.

This approach combines elements of the Mediterranean and DASH diets, prioritising plant-based foods and limiting saturated fats and added sugars.

Over an average follow-up period of 12 years, all participants showed some degree of age-related brain decline.

However, those who followed the diet most closely experienced slower rates of deterioration.

Researchers found that every three-point increase in adherence to the diet was linked to significantly reduced brain ageing.

The effect was equivalent to about 20 per cent less age-related decline and approximately two-and-a-half years of delayed brain ageing.

These findings indicate that long-term dietary choices may have a measurable impact on brain health, particularly as people grow older.

While further research may be needed to fully understand the mechanisms involved, the study adds to growing evidence that nutrition plays an important role in maintaining cognitive function over time.