This pantry staple can drastically lower your risk of dementia—will you stock up?
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Disclaimer: The information provided in this article does not constitute medical advice. We recommend our readers to consult their general practitioners before implementing any changes in their diet.
Food reflects our health, as it is a way to take in the nutrients we need daily.
As we maintain our cognitive health, one of the keys to a sharper mind might be in our kitchen pantry.
A recent study showcased the potential brain-boosting benefits of olive oil and suggested that a daily spoonful of the cooking staple could significantly reduce the risk of fatal dementia.
The research, published in the prestigious JAMA Network Open, followed the dietary habits of more than 92,000 adults over an impressive 28-year period.
Participants, who were on average 56 years old at the start of the study, included nearly 60,600 women from the Nurses Health Study and almost 32,000 men from the Health Professionals Follow-Up Study—both of which explored risk factors for chronic diseases.
Researchers meticulously reviewed the participants' diets through a survey and the Alternative Healthy Eating Index to track their consumption.
The participants were asked to replace five grams of margarine or mayonnaise with olive oil daily, equating to at least seven grams daily.
The results were promising: this simple substitution was associated with an eight per cent to 14 per cent lower risk of death by dementia.
Anne-Julie Tessier, a research associate in nutrition at Harvard University's T.H. Chan School of Public Health and co-author of the study emphasised the broader implications of these findings.
'Our study reinforces dietary guidelines recommending vegetable oils such as olive oil and suggests that these recommendations not only support heart health but potentially brain health,' Tessier stated.
The study's message is clear—opting for natural products like olive oil over processed fats is a heart-healthy choice and may also fend off the risk of fatal dementia.
The research also sheds light on the darker side of our diets, particularly the impact of ultra-processed foods (UPF).
A separate study titled 'Association Between Consumption of Ultra Processed Foods and Cognitive Decline' analysed 10,775 individuals and found that a diet high in UPFs was linked to an increased risk of developing dementia.
Those who consumed more UPFs experienced a 28 per cent faster rate of global cognitive decline and a 25 per cent faster rate of executive function decline than those who consumed less.
The study's authors pointed to potential biological mechanisms behind this decline, such as systemic inflammation caused by UPF consumption and the associated increase in proinflammatory cytokines, which have been linked to cognitive deterioration.
Conversely, healthier dietary patterns were associated with better brain health indicators, including higher brain volume and lower oxidative stress and inflammation.
While these studies are compelling, they are general and not personalised health advice.
It's essential to seek professional medical advice before making health and diet-related changes.
It might be time to take a closer look at your diet and consider incorporating a daily spoonful of olive oil.
Not only could it enhance the flavours of your meals, but it may also protect your precious memories and cognitive functions for years to come.
Is olive oil already a staple in your diet, or are you considering switching? Share your thoughts with us in the comments below.
Food reflects our health, as it is a way to take in the nutrients we need daily.
As we maintain our cognitive health, one of the keys to a sharper mind might be in our kitchen pantry.
A recent study showcased the potential brain-boosting benefits of olive oil and suggested that a daily spoonful of the cooking staple could significantly reduce the risk of fatal dementia.
The research, published in the prestigious JAMA Network Open, followed the dietary habits of more than 92,000 adults over an impressive 28-year period.
Olive oil is more than just a pantry staple—it’s also a healthy type of fat that makes dishes delicious while keeping consumers healthy. Image Credit: Pexels/Mareefe
Participants, who were on average 56 years old at the start of the study, included nearly 60,600 women from the Nurses Health Study and almost 32,000 men from the Health Professionals Follow-Up Study—both of which explored risk factors for chronic diseases.
Researchers meticulously reviewed the participants' diets through a survey and the Alternative Healthy Eating Index to track their consumption.
The participants were asked to replace five grams of margarine or mayonnaise with olive oil daily, equating to at least seven grams daily.
The results were promising: this simple substitution was associated with an eight per cent to 14 per cent lower risk of death by dementia.
Anne-Julie Tessier, a research associate in nutrition at Harvard University's T.H. Chan School of Public Health and co-author of the study emphasised the broader implications of these findings.
'Our study reinforces dietary guidelines recommending vegetable oils such as olive oil and suggests that these recommendations not only support heart health but potentially brain health,' Tessier stated.
The study's message is clear—opting for natural products like olive oil over processed fats is a heart-healthy choice and may also fend off the risk of fatal dementia.
The research also sheds light on the darker side of our diets, particularly the impact of ultra-processed foods (UPF).
A separate study titled 'Association Between Consumption of Ultra Processed Foods and Cognitive Decline' analysed 10,775 individuals and found that a diet high in UPFs was linked to an increased risk of developing dementia.
Those who consumed more UPFs experienced a 28 per cent faster rate of global cognitive decline and a 25 per cent faster rate of executive function decline than those who consumed less.
The study's authors pointed to potential biological mechanisms behind this decline, such as systemic inflammation caused by UPF consumption and the associated increase in proinflammatory cytokines, which have been linked to cognitive deterioration.
Conversely, healthier dietary patterns were associated with better brain health indicators, including higher brain volume and lower oxidative stress and inflammation.
While these studies are compelling, they are general and not personalised health advice.
It's essential to seek professional medical advice before making health and diet-related changes.
It might be time to take a closer look at your diet and consider incorporating a daily spoonful of olive oil.
Not only could it enhance the flavours of your meals, but it may also protect your precious memories and cognitive functions for years to come.
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