Careblazer, what if there was an ingredient in your kitchen that was super healthy for your brain? So healthy that Harvard scientists studied it in more than 92,000 people over 28 years?
Would you want to know what it is? Would you start using it?
It’s not apple cider vinegar. It’s olive oil. Here’s what the research on olive oil and dementia found, why it seems to help the brain, and some simple ways to add more of it to your day.
The Harvard Olive Oil Study: What Researchers Found
Harvard researchers looked at over 92,000 people over the course of 28 years, and they found that olive oil was really helpful for brain health.
People who consumed just half a tablespoon of olive oil a day were 28% less likely to die from dementia than those who rarely or never had it.
It even found that swapping just one teaspoon of margarine or mayonnaise for olive oil was linked to an 8 to 14% lower risk of dementia-related death.
This is really good news after all the alarming numbers about how many people are going to develop dementia. This is something super easy that seems to have a lot of health benefits.
Can Olive Oil Help People Who Already Have Memory Problems?
That’s not even the best part. Other studies are finding that olive oil doesn’t just lower your dementia risk. It could also improve brain function in people who already have memory issues.
A study at Auburn University, published at the end of 2022, tested what happens when people with memory problems have about two tablespoons of extra virgin olive oil every single day for six months. Here’s what they found:
- Cognitive functioning improved. Participants scored better on a clinical rating of memory and thinking.
- A stronger blood-brain barrier. Extra virgin olive oil helped reduce leaks in the blood-brain barrier, which is basically a protective shield that helps keep harmful substances out of the brain.
- Better brain connectivity. Brain scans showed better communication between different regions of the brain.
This is huge, because we know that a leaky blood-brain barrier increases risk for Alzheimer’s disease.
Other studies have shown that consistent use of extra virgin olive oil can enhance memory, improve verbal fluency, and even slow down cognitive decline.
Why Olive Oil Helps the Brain
So what is it about extra virgin olive oil that comes with all of these benefits?
- It fights cell damage. It contains powerful antioxidants that protect brain cells.
- It reduces brain inflammation. Chronic swelling of the brain is linked to memory loss and dementia, and extra virgin olive oil helps calm down that inflammation.
- It could help clear out toxic proteins. One of the hallmarks of Alzheimer’s disease is amyloid plaques, and there’s some evidence suggesting that consistent use of extra virgin olive oil can help clear out some of those plaques.
- It improves connectivity. That basically means it keeps brain cells talking to one another.
We can think about extra virgin olive oil as a protective shield, trying to keep our brain as healthy as possible.
Simple Ways to Add Olive Oil to Your Diet
Personally, this is not a problem for me. I love extra virgin olive oil. I usually have some sort of big salad every night for dinner. That’s a staple in my household, and we use extra virgin olive oil as the dressing.
- Drizzle it over salads. An easy way to increase how much you’re getting every day.
- Pour it over vegetables for some added flavor.
- Use it as a bread dip instead of butter.
- Mix it with avocado or even hummus for a nice spread.
I found the best bread ever at Sprouts. It’s called crystal bread. I warm it up in the oven, drizzle olive oil on it and add some salt and pepper. It is so delicious. I do love my bread and butter, but this olive oil and bread is so good. So maybe swap out some butter for olive oil.
It sounds so simple and easy. And for a study of over 90,000 people to show these benefits, that is huge. So I hope you’ll consider it. I hope you’ll give it a try.
For me, I’m going to keep up my extra virgin olive oil habit. I’m also toying with the idea of having a couple of tablespoons in the morning, like the one study did, and working that into my morning routine.
Olive Oil Is Not a Cure
Olive oil isn’t going to be a cure-all. That’s not what I’m saying. But it can be a tasty, simple addition that improves brain health.
If you’re curious what other everyday foods are being studied, I looked at the research in can one egg a week lower Alzheimer’s risk.
Careblazer, thank you for what you’re doing for your loved one. Thank you for showing up.
Looking after your own health is hard to keep up while you’re caring for someone else. Inside the Care Collective, we talk about the whole picture: what’s happening with your loved one, how to respond in real life, and how to take care of yourself along the way. You can learn more here.
