How the Mediterranean Diet Can Impact Your Dementia Risk

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What’s the secret to a sharp mind and long life? We may not have all the answers to this question, but we do have some pretty good clues. And one of them may be the Mediterranean diet.

“The Mediterranean diet is inspired by the countries bordering the Mediterranean Sea including Greece, Italy, and Spain,” explains Rachel Berman, RD, author of “Mediterranean Diet for Dummies.” “It focuses on local, plant-based foods like fruits, vegetables, nuts, seeds, legumes, olive oil, plus fish while putting limits on meat, dairy, and sweets.”

It’s like a superpowered eating plan filled with vibrant colors, bold flavors, and foods that do good for our body and mind. 

Olive oil is a key ingredient of the Mediterranean diet, packed with antioxidants that protect our brain cells. Some studies even suggest that a little olive oil each day can lower your risk of dementia without following the whole Mediterranean diet.

Can we just add olive oil to decrease the risk of dementia or do we need to eat like a Mediterranean? Let’s take a look at what the research says.

Research Findings on the Mediterranean Diet and Dementia Risk

Research shows a strong link between the Mediterranean diet, better brain function, and lower risk of dementia. A 2015 study in JAMA found that a Mediterranean diet with added olive oil or nuts may counteract age-related declines in thinking and memory, providing some clues that healthy fats may play some preventive kind of role in dementia.

With a menu that emphasizes plant foods, the Mediterranean diet as a whole is a good eating style for better health, but we may not need to change our entire way of eating for brain health. New evidence suggests that olive oil alone may protect against dementia, even if we don’t follow the perfect diet or have the right genes.

A 2024 cohort study published in JAMA looked at the association between olive oil intake and dementia-related death, using the Nurses’ Health Study (NHS) and Health Professionals Follow-Up Study (HPFS) that included health data from more than 92,000 people.

During the 28-year study period, the researchers identified a little more than 4,500 people who died from dementia. The data also showed that people with a genetic risk factor for dementia — those with the apolipoprotein ε4 (APOE ε4) allele — were five to nine times more likely to die from dementia.

However, the research showed that people who consumed just 1.5 teaspoons of olive oil a day were 28% less likely to die from dementia. The protective benefits of olive oil even extended to those at greatest risk of dementia. By that we mean those with dementia genes and poor eating habits.

The brain-protective effect outside of diet and genetics “is suggestive of olive oil’s unique benefits among dietary fats,” says board-certified neurologist and neuroscientist Shaheen Lakhan, MD, PhD, FAAN.

How the Mediterranean Diet May Protect Against Dementia

Dementia is a decline in thinking, memory, and reasoning. Though common in older people, dementia isn’t a normal part of the aging process and occurs from changes in the structure or function of the brain.

So, how does diet affect the brain? “The Mediterranean diet appears to protect against dementia through its anti-inflammatory and antioxidant properties,” says Dr. Lakhan.

Berman points out that no single food, nutrient, or ingredient has been shown to improve brain health or prevent dementia, but there’s a correlation between the foods that make up the Mediterranean diet and “improved cognitive health.”

Anti-Inflammatory Properties

Your body’s immune system is like a firefighter, putting out little fires—acute inflammation―here and there to heal cuts and recover from illness. But when those fires keep burning, the inflammation is chronic. So, instead of healing, the immune system damages the body, leading to health problems like cardiovascular disease, obesity, and dementia.

The Mediterranean diet is packed with nutrients that calm the fire by helping your body recycle cells, balance immune cells, and quiet down inflammation.

Role of Antioxidants

The nutrient-packed diet also supplies a boatload of antioxidants—lycopene, tocopherols, and polyphenols—that protect cells from damage thought to contribute to changes in the brain that lead to dementia.

The disease-fighting nutrients in olive oil may play an even bigger role in protecting against dementia. “Studies suggest the antioxidant oleocanthal in olive oil may help reduce cognitive decline by removing beta-amyloid plaques, a risk factor for Alzheimer’s disease.” Berman shares. (12)

Impact on Gut Bacteria

Your gut is sometimes called your second brain and may also affect brain health now and later. The gut is home to trillions of microorganisms. Maintaining a healthy balance of microorganisms is good for digestion and health and protects against disease.

Though we still have a lot to learn about how gut bacteria affects health, researchers theorize that when we have more bad bugs than good, we’re at greater risk of health problems. Because of the gut-brain connection, the potential health problems include conditions like dementia.

The Mediterranean diet is high in fiber, plant foods, and healthy fats that keep gut bacteria balanced. Also, the bacteria in the gut ferment the fiber and produce substances that lower inflammation, dampening the flame.

Additionally, some evidence shows that following a Mediterranean diet increases a family of microorganisms that benefits brain function. (15) 

Omega-3 Fatty Acid Benefits

Tuna, salmon, and sardines are important proteins in the Mediterranean diet and excellent sources of omega-3 fatty acids, essential fats with both anti-inflammatory and brain-protective properties.

Studies show that people with higher blood levels of omega-3 fatty acids are less likely to develop Alzheimer’s disease or experience memory and thinking problems as they get older.

Practical Guidelines for Adopting the Mediterranean Diet

“There are no strict limits on calories and portion sizes and there is an emphasis on being mindful of what you eat and drink,” says Berman about the Mediterranean diet. It’s also different from other plant-based diets in that it stresses the importance of staying active and enjoying meals with friends and family.

The diet is shaped like a pyramid. The base is made up of exercise and eating with friends. The next level is plant foods: fruits, vegetables, whole grains, olive oil, nuts, seeds, beans, seeds, herbs, and spices. Most meals should include these foods—like a big plate of roasted veggies with chickpeas, pinenuts, and olive oil served with a slice of crusty whole-wheat bread.

Fish and seafood are the stars of the Mediterranean diet. Aim for at least two servings a week. Other proteins like chicken, eggs, cheese, and yogurt are okay too, but keep portions small, like a spoon of feta with your crusty whole-wheat bread.

Meat and sweets make up the top of the pyramid and are saved for special occasions. Mediterranean people also like their wine, but they drink it in moderation.

We know how hard it is to completely change how you eat in one fell swoop, setting us up to fail. But it doesn’t have to be all or nothing. Instead, make small tweaks to what you already eat, says Berman. “Choose fish a couple of times per week for heart and brain healthy omega-3 fatty acids. Switch from butter to olive oil in food preparation whenever possible.”

Berman also suggests making half your plate fruits and vegetables, one-quarter whole grains, and the other quarter protein, choosing more plant proteins like beans, nuts, and seeds. “Last but not least, sit down and savor your meals with loved ones!”

The Mediterranean diet isn’t for weight loss. While it’s healthy, you might gain weight if you go too heavy on the olive oil, nuts, and seeds. To avoid this, make vegetables the star of your meals. Eating mindfully is also part of the diet, says Berman. So, pay attention when eating and tune in to your appetite, so you don’t overeat.

Though part of the traditional diet plan, wine isn’t for everybody and isn’t a necessity to gain the brain benefits. (18)

Berman mentions that stores may not have the exact foods that make up the traditional Mediterranean diet. “However, you don’t need to eat artichokes and pomegranates to get the heart-healthy antioxidants that can also be found in more ubiquitous foods like bananas or frozen berries.”

Broader Lifestyle Considerations for Dementia Prevention

Dr. Lakhan encourages more than diet changes to prevent dementia, suggesting a comprehensive approach that includes activities that work your body (exercise, gardening) and mind (sudoku, jigsaw puzzles), being more social, and taking care of the heart. 

“Exercise improves brain blood flow and supports brain plasticity, while social engagement maintains cognitive function through active brain stimulation,” explains Dr. Lakhan.

Expert Opinions and Future Research Directions

The health benefits of the Mediterranean diet and olive oil for decreasing the risk of dementia is strong, but many questions remain unanswered.  

“Do different olive oils, with varying polyphenol contents, affect dementia risk differently? Could other monounsaturated fat sources offer similar protection?,” asks Dr. Lakhan.

“Looking ahead, digital medicine may offer promising opportunities for dementia prevention,” says Dr. Lakhan. ”These interventions can simultaneously monitor and address multiple modifiable risk factors identified by the Lancet Commission—including hypertension, social isolation, and depression—while providing personalized therapies for cognitive training, guided exercise, and cholesterol management. The potential to reduce nearly half of all cases of dementia is right in our fingertips,” Dr. Lakhan remarks.

Research makes it hard to deny the health benefits of the Mediterranean diet. Making small changes to how you eat, like swapping out your butter for olive oil, helps your overall health now and as you get older. It may even lower your risk of dementia.


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What to Know About Human Design

by with No Comment Dating Tips, Guide and Advice


For every therapeutic technique vetted by psychologists and empirical research, there’s a popular philosophy or system of self-reflection that isn’t rooted in science at all—and as long as you aren’t using it for clinical treatment, that’s totally OK. The personality and purpose assessment tool, Human Design, falls into this category.

We utilize new-age modalities like astrology, the enneagram, Myers-Briggs, and tarot as lenses through which we observe ourselves more clearly. Their legitimacy lies not in their ability to provide us with clinical or absolute truth, but in how they encourage us to cultivate self-awareness on our own terms. And while technically pseudoscience, most people who use them just think they’re fun and occasionally helpful.

Lauren Farina, MSW

Human design can help shed light on our strengths, challenges, and opportunities for growth. It can also give context to some of the patterns and frustrations that people face in their lives and endeavors.

— Lauren Farina, MSW

Human design is one such personality assessment philosophy founded by Alan Robert Krakower, an advertising expert, in 1987. Followers of Human Design prefer to call it a genetic blueprint or a “‘user manual’ for your life” with the goal of helping users figure out who they were born to be. It is “woo-woo” certainly, but generally harmless.

In this article, we’ll look at how human design became popular, what it means, where its fans and practitioners feel it’s useful, and where its limitations lie.

Human Design and Its History

Human design has an air of mysticism, largely due to its founder, Alan Robert Krakower. Krakower was a Canadian-born entrepreneur born in 1948 who claimed to have had a calling delivered to him by an entity known as the “Voice” during time spent in Ibiza, according to the International Human Design School (IDHS). 

The IHDS links this occurrence with the discovery of a supernova around the same time. After writing down the principles of the system, which we’ll dive into in a moment, Krakower would later take the name Ra Uru Hu, publishing his findings in 1992. He is commonly known as the “messenger” of the system and died in 2011.

Like many schools of thought. Including the ones it draws from to build the foundation of its methodology, human design has spawned a wide array of teachers, certifications, and online resources. Human design doesn’t rely on drawing from one philosophy but takes inspiration from a wide variety of similar traditions. Those include astrology, I Ching, Kabbalah, and Vedic Philosophy. It also claims to draw on understandings of genetics and physics.

Core Concepts

The stated goal of human design is to gain personal transformation or personal development, though marketing materials tend to have a slightly more mystical air, using words like “awakening”.

The IHDS calls it “…a synthesis of ancient wisdom and modern science.” Human design requires you to enter your birth chart—similar to astrology—including your time of birth. From there, a report can be generated looking at the core fundamentals of the system. It should be noted that the IDHS has been embraced by celebrities known to endorse unscientific work, like Gwenneth Paltrow’s website, GOOP.

Energy Types

Human design splits people into five different types, called energy or aura types, along with associated strategies or ways of being in the world:

Manifestors: Also known as “initiators”: Manifestors are often described as disruptors and innovators. A Manifestor is good at doing the upfront work required to get a project moving, and then let other people take the lead so that they can retreat and rest.

Generators: Also known as “builders”: According to the Jovian archive, the vast majority of the population are generators and these are the people who are meant to be pushing the planet forward and responding to the issues of the day.

Reflectors: Also known as “discerners”, Reflectors are the least common group. They are seen within the human design movement as people who find what others can’t, providing guidance where needed as they take the time to figure out the gaps and provide knowledge others may have missed or ignored. In line with the inherent mysticism practices like human design, they are described by the Jovian Archive as “without definition.”

Projectors: Also known as “guides and advisors”. The sage guides of human design, projectors are the ones who provide guidance. The idea is that they are inherently in tune with the needs and wants of others. As a result, they’re able to provide actionable advice.

Manifesting-Generators: a hybrid of Manifestor and Generator types, the Manifesting Generator is a “jack of all trades”. These people share characteristics with Manifestors and Generators but tend to be focused on one more than the other. They are the ones with all the ideas who are frequently jumping between projects—but this behavior benefits them. While generally recognized as its own energy type, The Jovian Archive, the organization founded by the creator of Human Design, combines Manifestors and Manifesting Generators together in their materials.

Each aura denotes a gift related to them, which you can think of as a form of particular strength. At this point it’s important to note that even those who see human design principles as fruitful are clear on their limitations. 

“Any framework that helps to inspire growth or give meaning to one’s challenges has a place and should be considered,” said Lauren Farina, MSW, psychotherapist and founding CEO of Chicago-based Invited Psychotherapy and Coaching, “From an ethical perspective, the application of human design in the context of informed consent is critical. My clients understand that human design is not an evidence-based therapy intervention, but rather, one tool of many that can help them gain insight and self-awareness.”

Energy Centers and the Bodygraph

Human design borrows from a variety of traditions when it talks about the nine energy centers of each human. According to the methodology, similar to chakras in certain Eastern traditions, energy centers are connected to different parts of the body and also to how you’re received in the world

They include the:

  • Ajna
  • Head
  • G
  • Spleen
  • Root
  • Sacral
  • Solar Plexus
  • Heart
  • Throat

When identifying your energy centers, human design revolves around the use of a bodygraph, a type of chart that maps these energy areas. The thinking goes that if one of your energy centers is open—meaning it is receiving directions from the outside world—as opposed to defined or closed, then you are going to be influenced that way. The initial chart process includes sharing your name, the time you were born, and where you were born.

The Jovian Archive, which is the founder’s company, gives the example of an open-head center leading you to overthink. Human Design calls these outside influences conditioning, which leads to your “not self”. In essence, the methodology is arguing that, if you are in touch with your body and your mind in a particular way, then you are in control and not have to fear bad decision-making.

The charts don’t stop with the bodygraph as Human Design also incorporates the mandala, with their version including aspects of the I’Ching, western zodiac, paths of the kabbalah, hexagram, and chakras. Much like other new age philosophies, this incorporation of a body map is meant to show the flow of your energy.

Authorities, Definitions, and Profiles

One of the key selling points of Human Design is that it is supposed to provide you a holistic pathway to take better actions. Once you’ve identified your aura types and strategies, you can be sorted into a variety of what are called inner authorities. Those are: 

From there, we can look at definitions, which str focused on how your energy flows. Those are split into five categories, with the IHDS describing their benefits as, “Understanding how our energy flows within and how it connects with others helps us understand our unique way of being, processing information and being in relationship.”

Lastly, we have profiles, where all of these aspects of yourself come together, not entirely unlike Meyers-Briggs personality types. There are twelve profiles with names like “the investigator martyr” and “the heretic hermit.”

Benefits and Criticisms

As with any approach to self-discovery, there are a fair number of advocates for and detractors of Human Design. Let’s start with those who see Human Design as beneficial in some circumstances. Farina said that the approach can help bolster one’s sense of self. 

“Human design can help shed light on our strengths, challenges, and opportunities for growth. It can also give context to some of the patterns and frustrations that people face in their lives and endeavors.”

However, Farina sees the methodology as a tool in a tool box and not as a replacement for rigorously tested methods. 

“I think the drawback to human design, or any other personality inventory or belief system for that matter, is that it runs the risk of becoming dogmatic for people. I caution folks to use human design as a tool, or as a data point to inform their self-concept, but not as absolute truth. It is not meant to substitute for one’s own sense of self, only to enrich it.”

Some online commentators have likened Human Design to a cult or a multi-level marketing scheme. Most of these commenters express doubt at the connections Human Design purports to have found between its methodology and genetics. 

In terms of studies that are being done, research into the dangers of pseudoscience is ongoing. In a 2017 essay published by EMBO Reports, Princeton’s dean of the college and a history professor, Michael D Gordin, argues that the very term itself poses issues. 

Lauren Farina, MSW

I think the drawback to human design, or any other personality inventory or belief system for that matter, is that it runs the risk of becoming dogmatic for people…

— Lauren Farina, MSW

“…pseudoscience is science’s shadow. Specifically, it is the shadow of professional science, and just as a shadow cannot exist without the object casting it, so does every object necessarily cast shadows. During the past two hundred years, demarcating what stands as legitimate, mainstream science from its less reputable counterparts on the fringe has been a central mechanism of how various disciplines have developed.”

In addition, a 2020 report found that belief in pseudosciences had increased since the lockdowns initiated due to the COVID-19 pandemic. 

Keep in Mind

Like many other knowledge systems with unreliable—or non-existent—scientific backing, Human Design is on unsure footing. There are people who believe it can be useful in terms of your own self knowledge or understanding, but they stop short of seeing it as having broad use within sectors like mental health.

While the history of science is littered with examples of methodologies once thought to be useless, which turned out to be helpful; and a variety of Eastern medicine approaches, like acupuncture, have faced resistance from the West, Human Design appears to be a school of thought that can be used as a useful tool, in very select circumstances, to affirm one’s sense of self, but that it should not be thought of us an evidence-based practice.


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