A healthy diet during midlife, particularly between the ages of 45 and 54, may significantly improve brain health and reduce the risk of cognitive decline later in life, according to a new study published in the journal JAMA Neurology.
The large cohort study involving 159,347 participants found that people who followed healthy dietary patterns showed “lower risk of subjective cognitive decline and better objectively measured cognitive function.”
The researchers noted that the benefits were strongest when healthy eating habits were adopted in middle age.
Strongest evidence for DASH diet
The study found the strongest association with the DASH (Dietary Approaches to Stop Hypertension) diet, concluding that “greater adherence to a healthy diet… was associated with lower risk of subjective cognitive decline.”
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The findings further showed that “the associations were most pronounced when the diet was followed during midadulthood (ages 45-54 years).”
Researchers said this suggests that dietary choices during critical midlife years may play an important role in determining long-term brain health.
The study systematically examined six dietary patterns, including DASH, plant-based diets and anti-inflammatory diets, noting that “higher adherence to all 6 dietary patterns was associated with a lower SCD risk.”
The paper also emphasised measurable cognitive benefits, stating that “higher adherence to the DASH diet also showed the strongest association with a higher objectively measured global cognition.”
Key foods linked to better cognition
The researchers identified specific food groups associated with better cognitive outcomes. According to the study, “key food groups associated with better cognitive function included higher vegetable and fish intake and lower red and processed meats intake.”
The authors said the results reinforce the importance of diet as an early preventive strategy against cognitive ageing. The study concluded: “Results reveal that healthy diets… were associated with a lower SCD risk and better cognitive function,” adding that the findings “underscore the importance of a healthy diet for maintaining long-term cognitive health.”
Why the findings matter
The researchers said inconsistent evidence in previous studies made it necessary to systematically compare multiple dietary patterns. Their results suggest that adopting healthy diets earlier rather than later may be key to preserving cognitive function.
The study adds to growing evidence that lifestyle choices, especially diet, can influence how the brain ages, and that preventive action may need to begin decades before old age.