Research has clearly shown that cheese is the most protective food against age-related cognitive decline and red wine improves brain function.(1) This ranks amongst some of the best news I’ve recently received.
Don’t Cut the Cheese!
Slice it and serve it, but don’t cut it from your diet if possible. Seriously… cheese is one of my favorites, and learning that it provides added protection against neuro-degeneration(2) just adds icing to the cheesecake. Neuro-degeneration refers to a loss of neuronal structure and function, including the death of neurons, that often occurs as we age and much more profoundly with neurodegenerative disorders such as Alzheimer’s, Parkinson’s, Huntington’s, and prion diseases.
Cheese is a significant source of dietary fats and contains a large variety of fatty acids. Considering that our brains are roughly 60% fat(3) and that they rely on essential fatty acids to function well, keeping our brains well supplied with these components is very important. Our brain cells are insulated by myelin sheaths composed of 75% fat, which needs to be constantly replaced and renewed. Essential fatty acids found in cheese includes conjugated linoleic acid, which increases blood flow to the brain, protects brain cells, and reduces stress.
Additionally, there are many things found in cheese that greatly benefit our brains, and daily consumption is presented as a potential preventative strategy against dementia(4). Mold fermented cheeses, such as Stilton, Gorgonzola, and Bleu Cheese have even been shown to stimulate BDNF interactions in our brains(5). As I’ve covered in my previous post series starting with Increasing BDNF for Better Memory and Brain Function, BDNF has many proven benefits including enhancing production of new neurons, prevention of neuronal death, and increasing synaptic plasticity.
Bring on the Wine!
Scientific studies show consistently that light-to-moderate consumption of wine is associated with improved cognitive skills in both men and women(6). While both no consumption and excessive consumption may elevate risk of developing cognitive impairments later in life, light-to-moderate consumption is associated with reduced risk of dementia(7).
The primary neuro-protective agent in wine is its polyphenols, including resveratrol and quercetin. The polyphenols in wine have the ability to cross the blood brain barrier to protect our neurons both with antioxidative action and reduction of inflammatory response. They can also interact with misfolded proteins and polypeptides, and even improve both cognitive and memory skills. One thing to note here is that while both red and white wines contain polyphenols, the concentration is higher in red wines due to the use of the entire grape, skin and seeds included, rather than just the free-running grape juice.
Finding the Right Balance
Excessive wine consumption can exacerbate cognitive decline, and because some cheeses can be high in salt and saturated fats, we need to practice moderation with both. According to the Dietary Guidelines for Americans 2015-2020, a 3 cup equivalent amount of dairy per day is recommended(8). To put this in perspective, 1.5 ounces (42.5g) of cheddar cheese has a 1 cup (250ml) equivalency. The average weight of a packaged, pre-sliced cheese slice is 0.6 ounces (17g), a prepackaged portion of mozzarella string cheese is typically 1 ounce (28g). So yeah, 1.5 ounces of cheese doesn’t go very far by itself. But then we add perhaps some crackers (or crisps), some olives and nuts, sliced meat, and maybe even a few smoked oysters – add in a nice glass of wine, and we have a healthy snack that not only leaves us feeling warm and comfortable inside, but even helps our brains work better.
From the studies I’ve found, a serving of wine is considered to be a 5 ounce (150 ml) pour, it is generally recommended that we have no more than two glasses per day for the maximum benefit to our brains and our overall health(9).
The Social Benefits
In the world we live in today, stress runs high from the many impacts of COVID-19. Whether or not you have a brain injury, it is very important to find activities that help reduce our stress levels. Finding a little quality time to enjoy something as comforting as a nice cheese board with a glass of your favorite wine can do wonders in helping the world to slow down a bit and even seem a little more normal again. Personally, I enjoy these things the most when it involves time shared with my fiancée, Marcie.
If you are in a place where lockdowns, or just common sense, are impacting your ability to socialize, consider online sessions with mediums such as Zoom or Teams. This is not only how my work meetings are held these days with everyone working from home, but even our family gatherings are virtual now to protect our elderly while allowing for socialization. Consider reaching out to family or friends to organize an online get-together. It really is almost like being in the same room, we can talk and see each other, share stories and laugh together. Add some wine and cheese at both ends of the meeting and it’s bound to have an excellent outcome.
In Closing
Wine and cheese everyday may be a little beyond our means at this point, but Marcie and I were able to enjoy a cheese board with wine twice this week. We normally enjoy a glass of wine with dinner, and sometimes while we’re cooking dinner. We do it for the social value and the enjoyment it brings, knowing that it both protects us from cognitive decline as we age while improving both cognitive skills and memory now makes this a win-win situation.
Everyone is different, so always be sure to talk to a trusted medical professional before making lifestyle changes… but if cheese and wine are something you are free to enjoy, rest easy with the knowledge that it really is part of a healthy lifestyle.
References
- https://www.research.iastate.edu/news/isu-study-indicates-diet-may-help-reduce-cognitive-decline/
- Study published in Journal of Alzheimer’s Disease, vol. 78, no. 3, pp. 1245-1257, 2020.
- Ano, Nakayama (2018), Preventive Effects of Dairy Products on Dementia and the Underlying Mechanisms
- Chang, Ke, Chen (2009), Essential Fatty Acids and Human Brain
- Ano, Ozawa, Kutsukake, Shinya Sugiyama, Uchida, Yoshida, and Nakayama (2015), Preventive Effects of a Fermented Dairy Product against Alzheimer’s Disease and Identification of a Novel Oleamide with Enhanced Microglial Phagocytosis and Anti-Inflammatory Activity
- Suzuki, Kojima, Osuka, Tokui, Takasugi, Kawashima, Yamaji, Hosoi,Won, & Kim (2019), The Effects of Mold-Fermented Cheese on Brain-Derived Neurotrophic Factor in Community-Dwelling Older Japanese Women With Mild Cognitive Impairment: A Randomized, Controlled, Crossover Trial
- K A Arntzen 1, H Schirmer, T Wilsgaard, E B Mathiesen (2010), Moderate wine consumption is associated with better cognitive test results: a 7 year follow up of 5033 subjects in the Tromsø Study
- Virtaa, Järvenpää, Heikkilä, Perola, Koskenvuo, Räihä, Rinne, Kaprio (2010), Midlife alcohol consumption and later risk of cognitive impairment: a twin follow-up study
- Dietary Guidelines for Americans 2015-2020
- Pavlidou, Mantzorou, Fasoulas, Tryfonos, Petridis, Giaginis (2018), Wine: An Aspiring Agent in Promoting Longevity and Preventing Chronic Diseases
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