Later-Life Adoption of MIND Diet Linked to Decreased Dementia Risk
The MIND diet, a blend of the Mediterranean and DASH diets, came onto the scene in 2015 by scientists at Rush University Medical Center. It's a diet with a focus on nutrient-packed, brain-healthy foods aimed at reducing the risk of dementia, and specifically Alzheimer's disease. ⚠️ It's worth noting that despite the benefits associated with the MIND diet, it's essential to remember that maintaining overall health revolves around more than just diet alone. Lifestyle factors like physical activity and social engagement also play a crucial role in keeping the brain in tip-top shape.
Recent research linking this eating pattern to a diminished risk of dementia has continued to pile up. Even if someone doesn't start following the diet until their later years, the potential benefits are still promising. Studies have notably shown that African-American, Latino, and white participants experienced the most advantages from adhering to the MIND diet [1][2].
Scientifically speaking, the MIND diet comprises 10 brain-boosting and 5 brain-harming food groups, which you'll find elaborated below [3]:
- Green leafy vegetables (kale, spinach, etc.)
- Berries (strawberries, blueberries, etc.)
- Nuts (pecans, walnuts, etc.)
- Whole grains (oats, brown rice, etc.)
- Fish (salmon, trout, etc.)
- Poultry (chicken, turkey, etc.)
- Olive oil
- Non-fried fruits (other than berries)
- Vegetables (except potatoes)
- Beans (lentils, kidney beans, etc.)
Foods considered unhealthy for the brain on the MIND diet include [3]:
- Red meat (beef, pork, etc.)
- Fried foods (French fries, fried chicken, etc.)
- Cheese
- Butter/margarine
- Pastries
- Bakery sweets
- Fried or processed foods
In a recent study, participants with the highest MIND diet scores at the start of the study showed a 9% reduced risk of developing dementia, with African-American, Latino, and white participants experiencing a risk reduction of 13%. Moreover, an improvement in adherence to the MIND diet over 10 years led to a 25% decrease in dementia risk for individuals [1].
To sum up, if you're thinking of giving the MIND diet a try, have a chat with a registered dietitian nutritionist to go over the benefits and potential drawbacks of the diet for your specific needs, goals, preferences, dietary access, culinary literacy, and cultural background. Keep in mind the importance of balance and a diverse diet beyond the MIND diet's recommendations to ensure optimal overall health [5].
[1] https://academic.oup.com/arp/article/70/4/776/5487845[2] https://www.alzheimers.net/articles- reviews/mind-diet[3] https://www.alzheimersworld.org/navigating-alzheimers/alzheimers-dementia-101/eight-steps-to-support-brain-health-mind-diet[4] https://www.alz.org/alzheimers-dementia/managing-alzheimers/health-tips/CONNECTIONS-10-essential-elements-supporting-cognitive-health[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4036003/
- The MIND diet, a combination of the Mediterranean and DASH diets, was introduced in 2015 by scientists at Rush University Medical Center, with a focus on nutrient-packed, brain-healthy foods to reduce the risk of dementia, particularly Alzheimer's disease.
- Recent research has linked the MIND diet to a diminished risk of dementia, and even for those starting the diet later in life, the potential benefits remain promising.
- This diet consists of 10 brain-boosting and 5 brain-harming food groups, including green leafy vegetables, berries, nuts, whole grains, fish, poultry, olive oil, non-fried fruits, vegetables (except potatoes), and beans, while red meat, fried foods, cheese, butter/margarine, pastries, bakery sweets, and fried or processed foods are considered unhealthy.
- Participants with the highest MIND diet scores at the study's start showed a 9% reduced risk of developing dementia, with African-American, Latino, and white participants experiencing a risk reduction of 13%.
- Improving adherence to the MIND diet over 10 years led to a 25% decrease in dementia risk for individuals.
- When considering giving the MIND diet a try, it's advisable to consult a registered dietitian nutritionist to discuss the benefits, potential drawbacks, and individual needs, goals, preferences, dietary access, culinary literacy, and cultural background.
- Beyond the MIND diet's recommendations, maintaining a balanced and diverse diet is essential for optimal overall health, including managing chronic diseases, mental health, aging, and neurological disorders.
