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