Protecting My Mind: How the Mediterranean Diet Became My Non-Negotiable Against Dementia

I’ll be honest, dementia terrifies me. Losing three family members to Alzheimer’s has made me acutely aware of the devastating impact it can have on individuals and families. But I’m not just worried; I’m taking action. For me, protecting my brain health is a top priority, and that’s why I’ve adopted the Mediterranean diet as a non-negotiable part of my daily routine, and I’ve spent the past year delving into the research on how the Mediterranean diet and lifestyle can support brain health.

The Mediterranean Diet: A Powerful Shield for Your Brain

Research has shown that the Mediterranean diet can reduce the risk of developing Alzheimer’s or another type of dementia by as much as 53%. The MIND diet, a spin-off of the Mediterranean diet, has been specifically designed to promote brain health and prevent cognitive decline. By incorporating brain-healthy foods like walnuts, blueberries, tea, olive oil, and salmon into my diet, I’m doing everything I can to protect my mind.

The Science Behind the Mediterranean Diet

Studies have consistently shown that a Mediterranean-style diet can have a significant impact on brain health. A 2022 study found that participants who consumed high amounts of olive oil had a 29% lower risk of dying from neurodegenerative diseases like Alzheimer’s and Parkinson’s. The polyhenol in olive oil, oleocanthal, has been shown to remove the characteristic amyloid plaque in Alzheimer’s. The World Health Organization specifically recommends following a Mediterranean diet to decrease dementia risk.

The Power of Lifestyle Choices

Yes, there is a genetic component to Alzheimer’s. Individuals carrying two copies of the APOE4 gene are at a substantially higher risk (10-15x higher) of developing Alzheimer’s disease. However, genetics is only part of the story. Genes are not our destiny. While genes may load the gun, lifestyle choices pull the trigger.

The Ikarian Secret

The island of Ikaria, a Blue Zone, has exceptionally low rates of Alzheimer’s disease. In fact, dementia is nearly non-existent among people over 85, with rates 75% lower than in the United States. The Ikarians’ secret? A Mediterranean diet rich in olive oil, tea, greens, and beans.

Taking Action

So, what can you do to protect your brain health? Here are a few non-negotiables that I’ve incorporated into my daily routine:

• Follow the Mediterranean diet
• Load up on brain-healthy foods like walnuts, blueberries, tea, and salmon
• Move my body daily
• Take fish oil every day

The Bottom Line

Dementia often begins in the brain decades before the first symptom of memory loss appears. But with a Mediterranean diet and a healthy lifestyle, you can take control of your brain health and reduce your risk of cognitive decline. The time to start is now. Let’s do this!

Join Me in the Fight Against Dementia

If you’re worried about dementia, I encourage you to take action. Incorporate brain-healthy foods into your diet, stay active, and prioritize your brain health. Together, we can take control of our minds and reduce our risk of cognitive decline.

To learn more about the Mediterranean Diet, check out my Mediterranean Masterclass.

What’s included in the program?

·      Immersive Videos from Greece: Experience authentic Mediterranean life through engaging videos filmed on location in Greece. Soak in the sights, sounds, and culture that make this lifestyle unique.

·      Self-Paced Clinic Videos: Enjoy step-by-step videos filmed in our clinic, where I translate Mediterranean wisdom into actionable advice you can use at home—at your own pace.

·      40+ Easy Mediterranean Recipes: Access a collection of delicious, easy-to-follow recipes inspired by the Mediterranean

·      Downloadable Guidebook: Receive a comprehensive, beautifully designed 70 page guidebook packed with practical tools, science-backed tips, and a clear breakdown of the Mediterranean diet—making healthy living simple and accessible.

·      Live “Cook with Me” Session: Get an exclusive invitation to a LIVE interactive cooking session. Cook along with me in real time, ask questions, and connect with our community. (Can’t make it live? The session will be recorded for you.)

–Bonus Travel Itinerary: Be inspired by a special bonus—my personal travel itinerary from Crete and Ikaria, two of the Mediterranean’s most vibrant and healthy destinations.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.