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Health See other Health Articles Title: ,A study from the UK published in Nature Mental Health (NMH) on April 1, found that a healthy, balanced diet links to superior cognitive function, mental well-being, and brain health. Authored by Mary West via The Epoch Times A study from the UK published in Nature Mental Health (NMH) on April 1, found that a healthy, balanced diet links to superior cognitive function, mental well-being, and brain health. It even increases gray matter, an effect associated with higher intelligence. The findings provide more evidence that the adage, “You are what you eat,” applies to both the mind and the body. (Andrus Ciprian/Shutterstock) The results were so robust that lead author Jianfeng Feng, a professor at the University of Warwick, emphasized the importance of adopting an optimal diet in childhood. “Developing a healthy balanced diet from an early age is crucial for healthy growth,” he said in a press release. “To foster the development of a healthy balanced diet, both families and schools should offer a diverse range of nutritious meals and cultivate an environment that supports their physical and mental health.” Diet Links to Striking Effects on Brain Health While prior research indicates certain dietary patterns are associated with mental and cognitive effects, gaps and inconsistencies are present. To narrow the gaps, the NMH study used data on 181,990 individuals from the UK Biobank to identify dietary patterns and how they link to brain structure, blood biomarkers, genetic changes, mental health, and cognitive function. Analysis of food preferences and consumption revealed that people fall into one of four main dietary patterns: Subtype 1—a higher preference for vegetables, fruits, and proteins and a lower preference for starches Subtype 2—resembles a vegetarian diet, with a higher preference for vegetables and fruit and a lower preference for proteins Subtype 3—an unhealthy diet low in fiber, with a higher preference for proteins and snacks and a lower preference for vegetables and fruits Subtype 4—a healthy diet, consisting of balanced preferences among all food groups A primary discovery was that food preferences affect the adaptability of the brain, which can lead to structural changes that influence mental and cognitive health. Secondly, a directional link exists between mental and cognitive health—meaning mental health plays a role in cognition. Further Findings Vegetarian Diet Links to Increased Mental Conditions Subtype 2, the vegetarian diet, linked to a higher incidence of mental health symptoms, including anxiety, depression, self-harm, and psychosis. People in this group had more gene variants in mental health, which suggests the possibility that genetic susceptibility may underlie increased mental health conditions. Unhealthy Diet Links to Inflammation and Mental Disorders Subtype 3, the unhealthy diet, high in protein but low in fiber, had lower well-being scores than other subtypes. Individuals in this group had a higher likelihood of anxiety, depression, and stroke than those in the healthy, balanced subtype 4 diet. These results are consistent with earlier research that associates dietary quality with well-being. The authors theorized that this link may stem from the effects of high-fat foods, which increase the release of inflammatory factors and cause gut bacteria to permeate through intestinal walls. Blood and biomarker evidence supported this theory, as subtype 3 had higher levels of substances indicating inflammation than subtype 4. These findings are in line with earlier studies, such as a 2020 review, that associate an unbalanced diet with a higher likelihood of mental disorders. Diet Affects Brain Structure One difference in structure involved gray matter volume (GMV). Gray matter is the part of the brain that processes information, versus white matter, the part of the brain that permits communication between gray matter regions. The unhealthy subtype 3 diet had significantly lower GMV in 11 brain regions, compared with the balanced subtype 4 diet. This concurs with earlier studies, such as a 2017 study, that link a diet plentiful in antioxidants, vitamins, and omega-3 fatty acids to higher GMV. It is also consistent with research associating diets high in protein, trans-fat, and saturated fat to lower GMV. Diet also affects white matter, with subtype 3 showing poorer integrity in this structure than subtype 4. This was noted in an array of brain regions involved in memory, cognition, motivation, emotions, and sensory and motor symptoms. It also corroborates prior studies, such as a 2016 study, that indicate healthy dietary components are associated with increased white matter integrity. Diet Affects Cholesterol and Fat Biomarkers Biomarkers appeared to be sensitive reflectors of diet quality. The balanced subtype 4 diet had higher levels of HDL, “good” cholesterol, than the unhealthy subtype 3 diet. The vegetarian subtype 2 diet and subtype 3 diet had significantly lower levels of important healthful fatty acids, such as omega-3s, which may stem from a lack of fish in the diet. Genes May Influence Brain Health The authors identified an array of genes with elevated expression in multiple brain regions. Many of these regions also showed changes in GMV, a finding that supports the theory that genes have a critical influence on brain structure and may affect how dietary patterns impact brain health. What Foods Are Brain Friends? The authors of the NMH study suggested that a healthy diet consists of balanced amounts of vegetables, fruits, grains, nuts, seeds, moderate dairy, eggs, fish, and legumes. This diet resembles the Mediterranean diet, which is rich in these foods and low in red meat. It is worth noting that research indicates the Mediterranean diet has multiple health benefits, including those unrelated to brain health. Post Comment Private Reply Ignore Thread
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