Brains for Change

I’ve just returned from a 10-day vacation in Portugal, and it might have been one of my favorite vacations yet. The weather was perfect—warm but not cloyingly humid—the locals were friendly and accommodating, and, most of all, the food was amazing.

I’ve always been a foodie—I love trying new cuisines and immersing myself in the culinary backstreets of each country I visit.

If you didn’t know already, Portugal is located on the western coast of Europe, meaning that fishing and sailing have been crucial components of its history and culture. It may not come as a surprise, then, that Portuguese diets emphasize fresh produce and seafood.

On a food tour, I learned that Portugal consumes over 20% of the total global catch of cod. Bacalhau—codfish preserved in salt—actually comes from the northeastern coasts of North America, but it is still the most commonly consumed form of codfish in Portugal; many call it the hallmark of Portuguese cuisine.

Portugal’s Iberian roots and its history with the Romans and the Moors have also lent its cuisine chickpeas, lentils, and olive oil.

While trying local Portuguese cuisine in Porto, Albufeira, and Lisbon, I noed how much of the Portuguese diet leaned towards Mediterranean diet, which emphasizes legumes, plant-based foods, and olive oil and has been linked to prolonged cognitive abilities and overall longevity.

Fish such as bacalhau and sardines are high in omega-3 fatty acids, unsaturated fats that support brain health and reduce inflammation. Moreover, most Portuguese people eat smaller fish whole, obtaining calcium from fish bones.

Legumes are super high in fiber, plant protein, and micro-nutrients. These components have been associated with a reduction of the risk of cardiovascular disease and early cognitive decline. They also can improve blood sugar stability and gut health.

Olive oil, a primary cooking fat, is rich in antioxidants, protecting against heart disease and neurodegeneration.

In 2016, Portugal launched the Mediterranean Diet Promotion and Valorization Plan, officially recognizing the Mediterranean diet as intangible cultural heritage and promoting it for public health and sustainability.

Even without top-down dietary mandates, Portugal’s cultural food patterns offer a public-health case study in aging well—from the coastlines to the communal tables.

What if, in America, we too could increase our public promotion of the Mediterranean cuisine and its beneficial implications for longevity? This move could be a crucial next step in aiding the current and following generations of senior citizens. Many elders remain unaware of the Mediterranean diet, while others are prevented physically, socially, or economically from altering their diets to fit the best interests of their longevity.

Advocacy doesn’t have to be colossal or expensive. If our administration published a plan similar to Portugal, maybe more people would gain awareness. Local groceries or food pantries could promote the Mediterranean diet, while nursing homes and living facilities could use posters or flyers to inform residents about foods’ crucial influence on longevity.

Change is neither easy nor fast. But all change begins somewhere. If we start now, maybe the next generations of elders could prolong their cognitive, cardiovascular, and emotional well being. But the change must start with the younger generations.