Anti-Inflammatory Diet Linked to Brain Health Benefits

Pictured recipe: Sheet-Pan Baked Feta with Bell Peppers & Chickpeas

Cognitive decline, also known as cognitive impairment, is a common occurrence in older adults. It ranges from mild cognitive impairment to life-altering forms of dementia, including Alzheimer’s disease, according to the Centers for Disease Control and Prevention (CDC). 

While many factors influence age-related cognitive impairment, the CDC estimates the prevalence at 11.7% in adults aged 65 years and older, and 10.8% among adults 45-64 years of age. 

Some signs of cognitive decline include an inability to recall the words you’re looking for, a reduced ability to focus, and a lack of enjoyment in activities you used to enjoy. 

While certain things, like genetics, age and race cannot be changed, the CDC cites evidence that supports how changing lifestyle factors that influence brain health may prevent or delay up to 40% of dementia cases. Several of these lifestyle factors are affected by nutrition, including blood pressure, weight and blood sugar levels. 

A new study released on April 28, 2024 adds to the evidence suggesting that what we eat can affect cognitive impairment. 

What Does This Study Show?

Researchers set out to determine whether two different eating patterns were associated with a reduction in cognitive impairment: an anti-inflammatory diet and a protein-rich diet. They drew their information from a survey that had been conducted in 2018. A total of 8,692 adults, aged 60 or older, 55% female, were included in the sample. 

Parameters were developed that outlined what researchers considered high-protein and anti-inflammatory eating patterns based on how often certain foods were consumed. Protein-rich foods included meats, fish, eggs, dairy and beans (legumes). Anti-inflammatory foods included fruits, vegetables, legumes, nuts and tea. 

Each participant was also interviewed at home using the Mini-Mental State Examination (MMSE), which tests memory and mental acuity. Scores ranged from 0 to 30, with higher scores correlating with higher levels of cognitive function. 

After controlling for confounding variables—age, sex, BMI, smoking status, etc.—researchers found that the chances of cognitive decline decreased as the dietary scores for both an anti-inflammatory diet and a protein-rich diet increased. Specifically, an anti-inflammatory diet was associated with a 21% reduction in cognitive impairment—and a protein-rich diet was associated with a 9% reduction. 

How Does This Apply to Real Life?

Higher markers of inflammation in the body have been linked with greater rates of cognitive decline and depression. And while we might not be able to eliminate cognitive impairment, our lifestyle habits go a long way toward preventing it. 

For example, we’ve covered information on the MIND Diet, a fusion of the Mediterranean and DASH diets, which has been linked with better brain health. All of these diets include foods that the researchers considered anti-inflammatory and protein-rich. 

Besides diet, other lifestyle habits also play a role in brain health. These include consistently engaging in physical activity, meditation and deep breathing—which reduces stress and increases the amount of oxygen going to the brain—getting plenty of quality sleep and connecting with friends and family, as loneliness has been associated with a higher risk of cognitive decline. 

The Bottom Line

This study suggests that protein-rich and anti-inflammatory diets are associated with a lower risk of cognitive decline. In addition to the foods included in this study, healthy fats, whole grains, herbs and spices have also been linked with reduced inflammation. We include all these foods in our 7-Day Anti-Inflammatory Meal Plan for Healthy Aging. Combined with regular physical activity, lots of quality sleep, stress management and connecting with loved ones, including plenty of healthy protein-rich, anti-inflammatory foods in your diet will contribute toward keeping your brain healthy—now and into the future.