Introduction to Brain-Healthy Diet
New evidence finds that the MIND diet lives up to its name, even when it is started later in life. Middle-aged and older participants in a large, long-term study were less likely to develop Alzheimer’s disease or other types of dementia if they followed a diet filled with green, leafy vegetables, olive oil, whole grains and lots of berries, according to a report presented Monday at the annual meeting of the American Society for Nutrition.
The MIND Diet Study
Researchers from University of Hawaii at Mānoa and the University of Southern California discovered that adhering to the MIND diet, which combines the Mediterranean diet with the blood-pressure-lowering DASH diet, results in a stronger and more consistent reduction in dementia risk than what is seen with other healthy diets. The new findings suggest it’s never too late to switch to a healthy diet, said the study’s lead author, Song-Yi Park, an associate professor at the University of Hawaii at Mānoa. “It shows that sticking to a healthy diet, as well as improving the health of the person’s diet over time, is very important for older adults who want to prevent dementia.”
Key Components of the MIND Diet
While all the Mediterranean-related diets appear to be good for the brain, the MIND dietary pattern was specifically designed for brain health. “One important difference is that MIND includes berries, which have been linked to brain health,” Park said. The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, scores individual foods based on how protective they are and how much is eaten. Berries — especially strawberries and blueberries — for example, get a score of 1 if two or more servings are consumed per week. The score drops to 0.5 if just one serving per week is consumed and a score of 0 if none are.
How the Study Was Conducted
Park and her colleagues turned to data from nearly 93,000 U.S. adults who had provided information about what they ate as part of a research project known as The Multiethnic Cohort to get a closer look at how diet influenced the risk of developing dementia. The Multiethnic Cohort was started in the early 1990s through a joint effort of the University of Hawaii Cancer Center and the USC Norris Comprehensive Cancer Center. The men and women enrolled in the study came from five ethnic/racial populations: Japanese Americans, Native Hawaiians, Black Americans, Latinos and whites.
Results of the Study
At the outset, the 215,000 participants were ages 45 to 75. When data for the new study was analyzed, more than 21,000 participants had developed Alzheimer’s or a related dementia. At the beginning of the study, people who scored higher for adherence to MIND had a 9% lower risk of developing dementia. The amount of reduction varied among the racial groups in the new analysis. Greater risk reduction, 13%, was seen in participants who identified as Black, Latino or white.
How to Follow the MIND Diet
Some suggestions for reaching the optimal score for the MIND diet, according to a 2015 study:
- Leafy green vegetables, such as kale, spinach, broccoli, bok choy and mustard: six or more servings per week
- Other vegetables: one serving per day
- Nuts, such as almonds, walnuts or pistachios: five or more servings per week
- Cheese: less than one per week
- Whole grains: three or more per day
- Fish (not fried): one or more servings per week
- Red meat: less than one serving per week
- Fast fried foods: less than one per week
- Pastries and sweets: less than five servings per week
Conclusion
The MIND diet is a powerful tool in the fight against dementia. By incorporating the key components of the diet, including green, leafy vegetables, olive oil, whole grains, and lots of berries, individuals can reduce their risk of developing Alzheimer’s disease or other types of dementia. While the study suggests that it’s never too late to start a brain-healthy diet, it’s essential to remember that a healthy diet is just one aspect of overall health. Regular exercise, social engagement, and mental stimulation are also crucial for maintaining cognitive function.
FAQs
- Q: What is the MIND diet?
A: The MIND diet is a dietary pattern that combines the Mediterranean diet with the blood-pressure-lowering DASH diet. It is specifically designed for brain health and includes foods that are rich in antioxidants, fiber, and omega-3 fatty acids. - Q: How can I follow the MIND diet?
A: To follow the MIND diet, focus on incorporating leafy green vegetables, nuts, whole grains, fish, and berries into your diet. Limit your intake of red meat, cheese, fast fried foods, and pastries and sweets. - Q: Can the MIND diet really reduce my risk of dementia?
A: The study suggests that adhering to the MIND diet can reduce the risk of dementia by up to 13%.Setter
While the results are promising, it’s essential to remember that a healthy diet is just one aspect of overall health. Regular exercise, social engagement, and mental stimulation are also crucial for maintaining cognitive function.
