The Mediterranean diet, which has been researched extensively in recent years for its health benefits – particularly cognitive health (and sperm quality, according to one study) – is once again being discussed in scientific circles.
Now, researchers think the diet can not only help reduce the risk of Alzheimer’s, but that people who are already genetically predisposed to the disease could see an even stronger benefit.
What Did the Study Find?
After analysing data (including blood samples, dietary intake and dementia diagnoses) from more than 5,700 adults tracked over decades, researchers found that people carrying the APOE4 gene responded particularly well to the Mediterranean diet.
What to read nextWhat Is the APOE4 Gene?
While everybody has two copies of the APOE gene, APOE4 is a specific version of this gene and is the most significant genetic risk factor for Alzheimer’s. Carrying at least one APOE4 gene increases risk of developing the disease, with two copies significantly increasing risk – up to 10-12 times. A study published last year by researchers in Spain confirmed that people who carry two copies of APOE4 have a very high chance of developing Alzheimer’s disease.
While filming for a National Geographic docuseries about how to live better for longer, actor Chris Hemsworth discovered that he carries two copies of the gene.
Chris Hemsworth discovered that he carries two copies of the APOE4 gene while filming the National Geographic series, Limitless
So, where does the new study come into all of this? Well, the researchers found that individuals with greater adherence to the diet had a significantly lower risk of dementia and better cognitive function, but that the positive associations between the diet and dementia risk were more pronounced in those who carried one APOE4 gene, and even more so in individuals carrying two copies.
Related StoryWhat’s In the Mediterranean Diet?
The Mediterranean diet is rich in foods like fish, whole grains, extra virgin olive oil, fruits, vegetables, beans and legumes, nuts and yoghurt.
In this study, researchers calculated participants’ adherence to the Mediterranean diet (essentially how much of these foods they did and didn’t eat) through regular questionnaire results.
What’s the Science Behind the Link?
The researchers studied participants’ plasma metabolites (small molecules found in blood plasma, eg, amino acids and some vitamins) potentially linked to brain function and dementia. They found that specific metabolites were indeed linked to dementia risk and that Mediterranean diet adherence appeared to make these metabolites more protective.
Essentially, the scientists concluded that the Mediterranean diet could potentially help counteract harmful biomechanical processes associated with Alzheimer’s.
Other studies have also highlighted the general anti-inflammatory effects of the diet, which is rich in antioxidants and omega-3 fatty acids, and its cardiovascular and gut health benefits.
What Does This Mean for Us?
This study is observational, meaning the researchers found associations rather than directly proved that diet reduces dementia risk.
However, it’s another study in a long line of promising research about the health benefits of following the Mediterranean diet, as Chris Hemsworth now appears to do.
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Hannah Bradfield is a Senior Nutrition Writer across Women’s Health UK and Men’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.
She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.
A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
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