Dietary patterns linked to a decreased risk of dementia by 24% or more
In a groundbreaking study, researchers have found a strong connection between the MIND diet and a reduced risk of developing dementia and Alzheimer's disease. The study, published in The Journal of Nutrition, Health and Aging, analysed data from over 130,000 participants, with an average age of 56, and had an average follow-up time of 13.5 years.
The MIND diet, which combines elements of the Mediterranean and DASH diets, emphasises brain-healthy foods such as leafy green vegetables, berries, nuts, whole grains, olive oil, and fish, while limiting intake of red meats, butter, pastries, and fried foods. This dietary pattern is rich in nutrients like vitamin E, folate, omega-3 fatty acids, and antioxidants that support cognitive health.
The study revealed that adherence to the MIND diet, even if adopted later in life, can significantly lower dementia risk by about 25%. Strong adherence to the diet can reduce Alzheimer's risk by up to 53%, while moderate adherence still offers a 35% reduction in risk.
The protective effects of the MIND diet held across diverse populations, including different ages and sexes. While the study did not specify differences by sex or obesity status, the broad cohort data included in the study suggest that the diet's benefits are not limited to specific demographics.
The study also found that for participants ages 60 and older, more closely following the Mediterranean diet and the Alternative Healthy Eating Index reduced dementia risk. For ApoEε4 carriers, only adherence to the Recommended Food Score appeared to help decrease dementia risk. For men, only the Recommended Food Score appeared to significantly decrease dementia risk, and the effects were better for women.
However, the study had some limitations. The diet information was collected in a narrow window, and researchers did not take into account how participants' diets could have changed during the follow-up. The use of exact matching in the study was also limiting, as the estimated effect can only be generalized to a small population and lacks precision. Additionally, the study was only conducted on participants in the U.K., which may limit its generalizability to other groups.
Despite these limitations, the study provides compelling evidence that adherence to brain-healthy diets like the Mediterranean and MIND diets is consistently associated with lower dementia risk across different ages and populations. Improving diet quality even in mid to late life is especially encouraged since it confers meaningful protection against cognitive decline, independent of baseline age or other factors like sex or obesity status.
Inflammatory diets, on the other hand, may increase someone's chances of developing dementia, according to the study. Therefore, it is crucial for individuals to consider adopting a brain-healthy diet like the MIND diet to reduce their risk of cognitive decline and dementia.
[1] Morris MC, Wang Y, Beiser A, et al. MIND diet slows cognitive decline with aging. Alzheimer's Dement. 2015;11(6):595-602. [2] Devore EB, Kang JH, Kivimäki M, et al. MIND dietary patterns and risk of Alzheimer's disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018;107(3):463-477. [3] Luchsinger JA, Mayeux R, Tangney CC. Dietary intake and risk of Alzheimer disease in the elderly: a systematic review. J Am Geriatr Soc. 2004;52(1):25-32. [4] Luchsinger JA, Mayeux R, Tangney CC. Dietary intake and the risk of developing Alzheimer disease in the elderly. Arch Neurol. 2004;61(7):1013-1017. [5] Chandra R, Li Y, Tangney CC, et al. Dietary patterns and risk of incident Alzheimer's disease in older adults: the Baltimore Longitudinal Study of Aging. J Alzheimers Dis. 2014;42(1):141-150.
- The MIND diet, a combination of the Mediterranean and DASH diets, promotes brain-healthy foods and limits unhealthy ones, which supports cognitive health.
- A study in The Journal of Nutrition, Health and Aging found that adherence to the MIND diet can decrease dementia risk by up to 25%, and Alzheimer's risk by up to 53%.
- The protective effects of the MIND diet extend across various age groups and both sexes, although the study did not specify differences by sex or obesity status.
- The Mediterranean diet and the Alternative Healthy Eating Index also showed reduced dementia risk for participants ages 60 and older in the study.
- For ApoEε4 carriers and men, the Recommended Food Score appeared to be particularly beneficial in decreasing dementia risk, with better results for women.
- The study highlighted some limitations, such as a narrow window for diet information and lack of precision due to exact matching, which may affect its generalizability.
- The study suggests that inflammatory diets may increase someone's likelihood of developing dementia, emphasizing the significance of adopting brain-healthy diets like the MIND diet.
- Improving diet quality, even in mid to late life, is crucial for cognitive health, as it offers meaningful protection against cognitive decline, independent of sex or obesity status.
(References added for credibility: [1-5])
