The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay commonly known as the MIND diet, It has effects on brain health and cognitive function particularly in older adults. Research suggests that this eating pattern could help reduce the risk of cognitive decline and memory impairment.
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The MIND diet is a hybrid of two well-known healthy eating plans, the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Combining the best elements of these diets, the MIND diet aims to reduce the risk of dementia and cognitive impairment.
Components of the MIND Diet Include:
- Green leafy vegetables like spinach, kale, and collard greens.
- Other vegetables such as broccoli and carrots.
- Whole grains (e.g., oats, quinoa, brown rice).
- Olive oil as a primary fat source.
- Nuts, particularly almonds, walnuts, and cashews.
- Fish (especially fatty fish like salmon) and poultry like chicken.
- Berries, with a focus on blueberries and strawberries.
- Beans such as lentils and chickpeas.
The diet encourages a daily intake of these foods and recommends consuming them regularly to support cognitive health. It also limits harmful food groups like red meat, butter, processed foods and sugary snacks as these contribute to inflammation and oxidative stress.
In a study conducted by the University of Cincinnati and published in Neurology in September 2024, researchers followed 14,145 participants over an average period of 10 years.
The participants, who were on average 64 years old at the study’s start filled out dietary questionnaires to assess how closely their eating habits aligned with the MIND diet.
70% of the participants were white, and 30% were Black. 50% of participants were women. Participants were divided into three groups based on their adherence to the MIND diet.
Researchers assigned points based on how closely participants’ diets aligned with the MIND diet recommendations. A maximum score of 12 points was possible, with higher scores indicating better adherence.
Scoring System for the MIND Diet:
- 1 point for consuming three or more daily servings of whole grains.
- 1 point for six or more weekly servings of green leafy vegetables.
- 1 point for one or more daily servings of other vegetables.
- 1 point for two or more weekly servings of berries.
- 1 point for one or more weekly servings of fish.
- 1 point for two or more weekly servings of poultry.
- 1 point for three weekly servings of beans.
- 1 point for five or more daily servings of nuts.
- 1 point for consuming four or fewer weekly servings of red meat.
- 1 point for one or fewer weekly servings of fast or fried foods.
- 1 point for using olive oil as the primary fat source.
- 1 point for limiting butter or margarine to one or fewer tablespoons per day.
- 1 point for consuming five or fewer weekly servings of pastries and sweets.
- 1 point for drinking one glass of wine per day (optional).
During the 10-year follow-up period, researchers measured participants’ cognitive abilities at the beginning and end of the study. A total of 532 people from the low MIND diet group (12% of participants) developed cognitive impairment.
In the middle group, cognitive impairment was found in 11% of participants (617 people) and in the high adherence group, the rate was lower at 10% (402 people).
A study published in Neurology has shown that adhering to the MIND diet can reduce the risk of cognitive impairment as people age particularly in women. The study tracked the dietary habits of over 14,000 people with an average age of 64 over a 10-year period.
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Cognitive decline characterized by memory problems, difficulty thinking and slower mental processing, is a common part of aging. However, this decline can lead to dementia, a condition affecting memory, language and behavior.
The research found that the MIND diet was beneficial for Black Americans. Although there was no racial difference in overall protection against cognitive decline, Black participants experienced a stronger link between diet adherence and cognitive function improvement over time.
The study found that women were more likely to benefit from the MIND diet than men. Women in the high-diet adherence group showed a 6% decrease in the risk of cognitive impairment, while no decrease was observed in men.
While the results for women were promising, more research is needed to understand why men did not experience the same level of benefit. Researchers also called for exploration into the gender differences and racial disparities observed in the study.
Over the course of the study, 12% of participants in the low-adherence group developed cognitive impairment, compared to 11% in the middle group and 10% in the high group.
After adjusting for factors such as age, high blood pressure and diabetes, the study revealed that individuals in the high-adherence group had a 4% lower risk of cognitive impairment than those in the low-adherence group.
Participants who closely followed the MIND diet also experienced a slower decline in cognitive function over time. This was among Black participants, supporting the benefits of the diet for this demographic.
According to experts, the MIND diet’s benefits stem from the nutrients it contains such as antioxidants and omega-3 fatty acids. These nutrients were found in foods like leafy greens, berries and fatty fish, are essential for maintaining brain health.
Leafy greens and berries are rich in antioxidants that protect the brain from oxidative stress and inflammation, both of which contribute to neurodegenerative diseases like Alzheimer’s.
The diet’s emphasis on omega-3 fatty acids from sources like fish and nuts is believed to reduce inflammation in the brain, thereby lowering the risk of Alzheimer’s disease.
By discouraging the consumption of foods high in saturated fats, the MIND diet helps prevent the buildup of plaques in the brain, which are often associated with cognitive decline and dementia.
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