How Eating More Plants Can Help Women Protect Their Memory

A new study suggests that women in their forties who follow a mostly plant-based diet may have a lower risk of memory loss later in life. Memory loss and cognitive issues can be early signs of serious conditions like Alzheimer’s Disease, which affects a large number of older adults, especially women. However, adopting the Dietary Approaches to Stop Hypertension (DASH) diet could help women maintain better cognitive function as they age. This diet emphasizes consuming more plant-based foods that are rich in potassium, calcium, and magnesium, while limiting the intake of saturated fat, cholesterol, sodium, and sugar found in red meat, sweets, and salty foods. The study’s lead author, Yixiao Song, stated that starting a healthy diet in midlife is crucial for preventing cognitive impairment in older age.

The study, conducted by researchers at the New York University Grossman School of Medicine, involved 5,116 women with an average age of 78.9 years. These women were part of the New York University Women’s Health Study and had enrolled between 1985 and 1991 when they were around 46 years old. The participants completed questionnaires about their demographics, physical activity, health, and food consumption. Follow-up questionnaires were administered over the next 30 years, and in 2018, questions on subjective cognitive complaints (self-reported experiences of memory loss and cognitive impairments) were added.

The findings revealed that approximately half of the women reported multiple cognitive complaints, primarily memory loss. Women who closely adhered to the DASH diet in their forties were found to be 17 percent less likely to have experienced multiple subjective cognitive complaints. The researchers also noted that previous studies have shown associations between higher intake of fruits, vegetables, nuts, and legumes and better subjective cognitive function.

This study adds to the growing body of evidence supporting the benefits of plant-based foods in maintaining cognitive health. Another study conducted by the University of Barcelona in 2021 found that consuming more plant-based foods, such as fruits, nuts, and vegetables, provides micronutrients called polyphenols, which can help reduce the risk of age-related cognitive decline. Additionally, mushrooms have been found to be beneficial for brain health. A study from the National University of Singapore revealed that consuming two portions (150g) of common mushrooms like shiitake and white button each week can cut the risk of mild cognitive impairment in half.

In conclusion, adopting a predominantly plant-based diet, like the DASH diet, in midlife may have significant benefits for women’s cognitive health in later years. By incorporating more fruits, vegetables, nuts, legumes, and mushrooms into their diet, women can potentially reduce the risk of memory loss and cognitive decline. It’s never too early to start prioritizing a healthy diet for long-term brain health.