Columbia University researchers report that adopting a wholesome eating pattern can lower dementia risk and slow signs of aging at the cellular level. The findings, published in the Annals of Neurology, add to a growing body of evidence linking diet with brain health across later life.
The study followed 1,644 individuals aged 60 or older who showed no dementia at the outset. Participants provided details about what they ate, underwent cognitive assessments, and had blood analyses. Over the course of the project, they completed nine evaluation cycles, spaced roughly four to seven years apart, creating a rich timeline of dietary habits and cognitive change.
During the follow-up period, 140 participants developed dementia. To explore how diet might influence dementia risk and biological aging, researchers utilized DunedinPACE, an epigenetic clock designed to measure the pace of aging by examining multiple DNA markers. This approach helps estimate the biological age of tissues, cells, or organs and how quickly aging processes accumulate over time.
The analysis showed that a healthy diet—characterized by limiting ultra-processed foods, steering clear of excess alcohol, and balancing salt and sugar intake—was linked to a 27% lower risk of developing dementia. Beyond dementia risk, healthier eating patterns were associated with a broad slowdown in molecular and cellular damage that typically accompanies aging, suggesting widespread benefits for aging-related health as a whole.
The research adds depth to a growing conversation about lifestyle and aging. It aligns with earlier findings that sleep quality significantly influences cognitive health in older adults. While dietary choices matter, factors such as sleep duration and sleep quality also appear to play a role in maintaining brain function as people age, underscoring the value of a holistic approach to healthy aging.