Dementia is a set of symptoms associated with a progressive decline in brain function
12:32, 19 Dec 2025Updated 12:33, 19 Dec 2025
With an ageing population, dementia is a growing problem in the UK(Image: Olga Rolenko/Getty Images)
Recent research shed light on five rules that may bolster your brain health – and they have all got something in common. The peer-reviewed study, previously conducted by Tulane University in the US, monitored the diets of young rats over 14 weeks to investigate how diet influences cognitive function.
Researchers specifically examined the effects of a Mediterranean-style diet – packed with fibre, olive oil and fish – versus the typical fare consumed by Brits and Americans on a daily basis. This included everyday ingredients such as egg whites, butter and sugar, along with heavily saturated fats.
Considering the Western diet’s less-than-ideal reputation when it comes to wellbeing, it is hardly shocking that rodents tucking into more Mediterranean-inspired meals enjoyed extra benefits from four types of beneficial gut bacteria. Yet perhaps more compelling was the discovery that these very same rats also exceeded their peers in learning tests, establishing a connection between their nutrition and superior cognitive performance.
Scientists looked at the impact of ‘Western diets’ in regards to cognitive function(Image: Getty Images/Science Photo Library RF)
“Our findings suggest that the Mediterranean diet or its biological effects could be harnessed to improve scholastic performance in adolescents, or work performance in young adults,” said corresponding author Dr Demetrius Maraganore in January of this year. “While these findings are based on animal models, they echo human studies linking the Mediterranean diet to improved memory and reduced dementia risk.”
Dementia is a set of symptoms associated with a progressive decline in brain function, as defined by the NHS. It is estimated that over 944,000 people in the UK have dementia, which affects about one in every 11 people over the age of 65.
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The research coincides with reports that 45% of dementia cases might be preventable through lifestyle changes. The University of Oxford previously indicated that factors such as tiredness, alcohol consumption, and pollution may contribute to the risk, based on an analysis of 40,000 brain scans.
According to a previous Mirror report, Professor Gwenaëlle Douaud, who led the Oxford study, said in 2024: “We know that a constellation of brain regions degenerates earlier in ageing, and in this new study we have shown that these specific parts of the brain are most vulnerable to diabetes, traffic-related air pollution − increasingly a major player in dementia − and alcohol, of all the common risk factors for dementia.
Estimates suggest that more than 944,000 people in the UK have dementia, including one in every 11 over 65 years old(Image: Getty Images)
“We have found that several variations in the genome influence this brain network, and they are implicated in cardiovascular deaths, schizophrenia, Alzheimer’s and Parkinson’s diseases, as well as with the two antigens of a little-known blood group, the elusive XG antigen system, which was an entirely new and unexpected finding.”
For those especially keen on following Mediterranean diet principles for potentially bolstered cognitive health, Tulane University scientists recommend five key components. These include the following:
Lean proteins and fishHigh fibre plant produceOlive oil as a ‘primary fat source’Cut back on red meat and saturated fatsWhole grains, fruits and vegetables
Rebecca Solch-Ottaiano, PhD, neurology research instructor, added: “We’ve known that what we eat affects brain function, but this study explores how that could be happening. Our findings suggest that dietary choices can influence cognitive performance by reshaping the gut microbiome.”
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Dining and Cooking