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NUTRITION, WELLNESS, AND AGING
Corinne Cannavale, B.S.
Nutrition, Wellness, and the Brain
Week 6
OVERVIEW
Mediterranean Diet
MIND Diet Aerobic Exercise
Yoga
MEDITERRANEAN DIET
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
Plant-based diet, emphasizing consumption of fruits and
vegetables daily
Healthy fats (i.e. olive oil, unsaturated fats) should be chosen over saturated
“unhealthy” fats like butter
Emphasize intake of omega-3 fatty acids and
plant-based proteins throughout the week
Fish as the primary animal protein, recommended to be consumed 2x per week,
red mean consumption should be reduced
Moderate consumption of dairy i.e. cheese,
eggs, yogurt
Utilize a variety of herbs and spices to reduce the
need for salt
Pasta, rice, bread, should be whole-grain
HISTORY OF MEDITERRANEAN DIET
• Ansel Keys, wondered about health discrepancies across cultures and wealth
• He and his colleagues devised the 7 countries study in the 1950’s
• The 7 countries studies assessed markers of diet and health
• Nutrients present in the Mediterranean diet pattern were identified in cultures with better cardiovascular health
https://www.sevencountriesstudy.com/about-the-study/countries/
MEDITERRANEAN DIET & COGNITIVE DECLINE
• Mediterranean diet is associated with decreased risk of Alzheimer’s disease
• Adherence to the Mediterranean diet is related to better cognitive functioning
• Higher gray matter volume is associated with adherence to Mediterranean diet in older adults
• In normal aging, we see reductions in gray matter volume
MIND DIET
Green-leafy vegetables should be consumed
regularly, it is recommended 6 servings/week
Non-green leafy vegetables should be consumed to round
out your diet, it is recommended 1 serving/day
Berries should be consumed regularly, 2+ servings/week
Snack on nuts between meals, opting for low-sodium roasted nuts around 5 servings/week
Use olive-oil instead of butter or margarine
when cooking
Choose plant proteins over animal proteins when building meals
Consume fish once per week
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/improve-brain-health-with-the-mind-diet/art-20454746
HOW DID WE CREATE THE MIND DIET?
Mediterranean DietOlive oilFruits
Whole grainsNuts and seeds
LegumesLean meats, fish, and dairy
Reduced red meatWine
DASH DietVegetables
FruitWhole Grains
NutsLean Meats
Low-fat dairyReduced dairy and red meat
Green Leafy Vegetables
BerriesWhole grains
Nuts
BeansOlive oilPoultry
FishWine
MIND Diet
MIND DIET & COGNITIVE DECLINE
• Multiple studies have found that MIND diet adherence slows the rate of cognitive decline
• MIND diet adherence shows slowing of cognitive decline for about 7.5 years
• MIND diet is associated with better verbal memory, specifically in those who are high-risk for cognitive decline
YOGA AND THE BODY
Improved flexibility
Improved muscle strength and tone
https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/
Higher energy levels and improved
respiratory health and metabolic balance
Improved cardiovascular health
Reduction of anxiety
Low-impact exercise which can help reduce incidental injury
YOGA AND COGNITIVE FUNCTIONING
1414.5
1515.5
1616.5
1717.5
1818.5
pre post pre post
yoga control
Partial Recall Score
0.76
0.78
0.8
0.82
0.84
0.86
0.88
pre post pre post
yoga control
Working Memory Accuracy**
118 adults 55-79 years old who were previously sedentary completed a randomized controlled trial where they completed either Hatha yoga or stretching and strength exercises in classes 3 times per week. Participants completed assessments of executive functioning including task switching and working memory.
YOGA AND ANXIETY
Yoga practice, involving both the body and mind, is known to impact symptoms of stress and anxiety
Many randomized controlled trials have found reduction in anxiety symptoms and behaviors after various durations of yoga intervention
Meta-analyses have found that yoga may have a greater benefit on symptoms of anxiety for those who have clinically diagnosed anxiety
AEROBIC EXERCISE
Muscle-derived biomarkers, such as CTSB and irisin,
elevate from exercise and are associated with
improved brain function
Exercise increases levels of brain-derived
neurotrophic factor, which supports the
creation of new neurons
Exercise improves cardiovascular and metabolic health
Exercise elevates endorphins which can benefit mental health
Cardiovascular health can impact vasculature in the brain
AEROBIC EXERCISE AND BRAIN
• 59 sedentary adults (60-79 years old) completed a 12–month randomized controlled trial where they participated in either aerobic or strength exercise
• The study found that those who went through the aerobic intervention had increases in gray (blue) and white (yellow) matter in the prefrontal and temporal lobes
• Cross-sectional analyses in 165 adults (59-81 years) displayed a positive relationship between volume of the hippocampus and aerobic fitness levels
ADDITIONAL RESOURCES
https://www.nia.nih.gov/health/smart-food-choices-healthy-aging https://order.nia.nih.gov/sites/default/files/2019-05/whats-on-your-plate-508.pdf https://order.nia.nih.gov/publication/healthy-eating-after-50
https://order.nia.nih.gov/publication/workout-to-go-mini-exercise-guide https://order.nia.nih.gov/sites/default/files/2018-07/workout-to-go.pdf https://order.nia.nih.gov/publication/exercise-and-physical-activity-getting-fit-for-life
https://order.nia.nih.gov/publication/exercise-physical-activity-your-everyday-guide-from-the-national-institute-on-aging
KEY POINTS
1. Diet patterns such as the MIND and Mediterranean diet are associated with decreased cognitive decline and protection against neurodegenerative diseases
2. Practicing yoga can positively affect executive functioning in older adulthood
3. Aerobic exercise is known to impact hippocampal volume and function in older adults
QUESTIONS?
PLEASE COMPLETE THE SESSION SURVEY
BEGINNING MAY 7TH!
GO.ILLINOIS.EDU/DISCOVERBRAINHEALTH
ADDITIONAL RESOURCES:
Healthy Living Resourcesgo.illinois.edu/healthyfamilies
COVID-19 Resources go.illinois.edu/ExtensionCovid19resources