A new study published in the journal Alzheimer’s and Dementia suggests that adhering to the DASH diet (Dietary Approaches to Stop Hypertension) during middle age may reduce the risk of memory loss in women as they age. This finding is significant, given that women constitute over two-thirds of Alzheimer’s disease diagnoses, the most common form of dementia.
The study, conducted by researchers from NYU’s Grossman School of Medicine, analyzed the dietary habits of over 5,000 women enrolled in the long-term New York University Women’s Health Study. The study began between 1985 and 1991 when the women were around 46 years old, and data was collected until 2018-2020. Those women whose diets closely mirrored the DASH diet, emphasizing fruits, vegetables, lean proteins, and low-fat dairy, were 17% less likely to experience cognitive impairment in 2018-2020, at an average age of 79.
The DASH diet, developed in the early 1990s by the National Heart, Lung, and Blood Institute, aims to lower blood pressure. It focuses on nutrient-rich foods that support flexible blood vessels, facilitate muscle contraction, and lower blood cholesterol levels. The diet encourages whole grains, fruits, vegetables, and lean proteins while limiting sodium intake to 1,500 milligrams per day. It also restricts sweets, full-fat dairy, fatty meats, and sugary beverages.
The DASH diet has proven effective in reducing blood pressure and inflammatory markers, making it a valuable dietary approach. It may also help protect cognitive function. Cognitive impairment, characterized by self-reported memory loss, was less common among women who closely followed a DASH-like diet. Experts attribute this to the diet’s potential to promote flexible blood vessels and reduce inflammation.
Vascular problems, such as hypertension, are significant risk factors for cognitive decline, especially Alzheimer’s disease and vascular dementia. Proper blood flow and oxygen delivery to the brain are essential for cognitive preservation, and a DASH diet can contribute to these vital functions.
Women are at higher risk of cognitive decline in later years compared to men, possibly due to factors like longer life expectancy. However, the DASH diet’s potential benefits aren’t limited to women, as men can also benefit from its heart and brain-protective qualities.
The DASH diet, with its focus on nutrient-rich foods, flexible blood vessels, and lower inflammation, can be an essential tool in promoting brain health. Consultation with a registered dietitian or referring to the National Heart, Lung, and Blood Institute’s guide can help individuals get started on a DASH diet for overall health and well-being.
