It is no secret that inflammation is the root of many diseases, but did you know it can also play a role in brain size? This is true, and it also means that consuming an anti-inflammatory diet can help combat chronic diseases and may even aid in increasing brain size.
In fact, a pioneering study published in Alzheimer’s & Dementia: Journal of the Alzheimer’s Association found evidence that an anti-inflammatory diet may be linked to increased brain volume and gray matter.
Study Results: The Effect of Diet on Brain Matter
Researchers from around the world, including those from Texas, Massachusetts, California, and China, investigated the cross-sectional associations between the Dietary Inflammatory Index (DII) and measures of brain volume and small vessel disease among participants in the Framingham Heart Study Offspring cohort.
Specifically, they analyzed 1,897 participants, with an average age of 62, who completed food frequency questionnaires and underwent MRIs.
What they discovered was that those who consumed more pro-inflammatory foods and, therefore, had higher DII scores tended to have a smaller total brain volume after adjusting for demographic, clinical, and lifestyle covariates.
That’s not all. According to the researchers, higher DII scores were also associated with a smaller total gray matter volume and a larger lateral ventricular volume.
In essence, consuming more foods that cause inflammation was associated with a smaller brain volume and less gray matter. Conversely, consuming anti-inflammatory foods is linked to increased brain volume and gray matter.
The authors of the study noted: Since we are one of the first groups to report associations between higher DII scores and brain volume, replication is needed to confirm our findings.
What It Means
This study provides evidence that a pro-inflammatory diet not only increases the risk for various physical diseases but may also negatively impact brain aging. As such, you should avoid as much as possible consuming inflammatory foods, including:
fried foods
processed meats and other processed foods
alcohol
refined carbohydrates
artificial sweeteners
high fructose corn syrup
On the other hand, an anti-inflammatory diet can support brain health and healthy brain aging. Therefore, you should consume more anti-inflammatory foods, anti-inflammatory drinks, and herbs, such as:
omega-3 foods
leafy green vegetables
bok choy
celery
beets
broccoli
blueberries
pineapple
salmon
bone broth
nuts
coconut oil
chia seeds
flaxseeds
turmeric
ginger
ashwagandha
astragalus root
marigold
cat’s claw
mushrooms
coriander
echinacea
fenugreek
holy basil
kava root
lemon balm
licorice root
oregano
parsley
passionflower
rhodiola
rosemary
sage
mint
green smoothies
fruit and vegetable smoothies
tea
apple cider vinegar
Other Ways to Support Brain Health
There are many ways beyond consuming an anti-inflammatory diet to support brain health. For example, there are actually things that can help you increase brain size, such as:
Yoga
Meditation
Learning a musical instrument
Intimate relationships with your partner
Cardio and other forms of physical exercise
Intermittent fasting
You can also consume more brain-boosting foods, such as avocado, dark chocolate, and eggs, or you can take nootropics, including:
Medicinal mushrooms
Adaptogenic herbs
Bacopa monnieri
Fish oil
Ginseng
Ginkgo biloba
Other tips for keeping your brain sharp and ways to improve memory include:
Continuing to learn new things
Getting enough sleep
Prioritizing relationships to prevent loneliness
Reading
Conclusion
A cross-sectional investigation examining brain volume and the Dietary Inflammatory Index found that a pro-inflammatory diet was associated with a smaller brain volume and less gray matter.
Researchers used data from the Framingham Heart Study Offspring cohort to conduct the study. As such, an anti-inflammatory diet is linked to increased brain volume and gray matter, although the authors of the study caution that replication is necessary to confirm our findings.
However, avoiding pro-inflammatory foods and consuming more anti-inflammatory foods brings general health benefits in numerous ways, including supporting brain health.
In addition to an anti-inflammatory diet, other ways to support brain health include physical exercise, yoga, meditation, intermittent fasting, reading, prioritizing relationships, getting enough sleep, learning new things, and many more.
