A specifically formulated diet, called the MIND diet, is aimed at preventing mental decline, while bolstering brain health and reducing the incidence of brain disease. Recent research indicates that the MIND diet may lower the risk of Alzheimer’s disease significantly when participants in the study adhered to the diet rigorously. Even when the diet was followed only moderately well, a reduced risk of Alzheimer’s was found amongst participants.
What is the MIND diet?
Based on information that has accrued of years of research about what foods and nutrients have good and bad effects on brain functioning over time, the MIND diet was developed by a research team at the Rush University in Chicago. It is linked to findings that two proven and highly regarded diets, the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, not only reduce the risk of cardiovascular conditions (hypertension, stroke, heart attack), but provide protection against dementia as well.
- The Mediterranean diet specifies fish and seafood often, with red meat and sweets only used as occasional treats. Poultry, eggs, and dairy products are used moderately. Staying physically active and enjoying meals as a social occasion with others also characterize this diet.
- The DASH diet aims to lower blood pressure by adding potassium, magnesium, and fiber from whole foods, while filling up with vegetables, fruits, and whole grains. The DASH diet recommends moderate fat-free or low-fat dairy products, fish, poultry, beans, and nuts. Saturated fats from red meat and full-fat dairy products should be avoided and salt intake limited.
- The MIND diet is a hybrid of the two diets and focuses on the foods in each that specifically improve brain health and may lower the risk of mental decline.
How the MIND diet may reduce the risk for dementia:
By focusing on brain-healthy foods, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet avoids brain-unhealthy foods. The current theory behind the MIND diet is that the plant-based foods contain the various essential nutrients and bioactivity which are known to help maintain brain function, while contributing to reducing plaques and tangles in the brain (a hallmark of Alzheimer’s).
Beta-amyloid proteins are protein fragments found naturally in the body, which can accumulate and form tangles and plaques that build up in the brain and disrupt signals between brain cells and eventually cause death to brain cells, which occurs with Alzheimer’s. Researchers believe that the MIND diet may reduce the harmful beta-amyloid proteins.
The diet also aims at reducing underlying factors for neurodegeneration such as inflammation (chronic inflammation can be harmful and contribute to many chronic diseases) and oxidative stress. (Oxidative stress refers to an imbalance between harmful free radicals relative to antioxidant defense molecules in the body. Accumulation of the unstable molecules from free radicals in large amounts often cause damage to cells and the brain is especially vulnerable to this type of damage.). The combination of oxidative stress and inflammation can be very harmful to the brain.
The MIND diet recommends consuming less unhealthy “bad” fat and sugar and rather concentrates on a healthy fat intake by consuming olive oil, fish, and nuts – which may help to maintain brain cells and their connectivity.
While a wide range of factors are involved in the development of Alzheimer’s -including genetic, environmental, and behavioural components – past studies have indicated that diet may play a significant role in determining who gets Alzheimer’s and who doesn’t. A recent study has indicated a strong association between the MIND diet and favourable outcomes in terms of Alzheimer’s disease. It seems the longer a person eats the MIND diet, the less risk this individual will have of developing Alzheimer’s.
How the MIND diet works:
The MIND diet concentrates on 10 brain-healthy food groups and keeps foods from five unhealthy categories to a minimum. It is nutritionally sound and convenient, as you don’t have to count carbs, points, or calories. This diet is also filling, as it is rich in high-fiber foods with diverse flavours.
Brain-healthy food groups:
- Green leafy vegetables. (Six or more servings per week)
- All other vegetables. (At least one daily. Best to choose non-starchy vegetables for nutrients with low calories)
- Berries. (Five half-cup servings of berries weekly. Berries such as blueberries, strawberries, raspberries, and blackberries have antioxidant benefits and are linked to cognitive health)
- Beans. (Half-cup of beans every other day. Beans include all beans, lentils, and soybeans)
- Whole grains. (Three servings daily. Whole grains such as brown rice, oats, quinoa, whole wheat pasta and whole wheat bread)
- Nuts. (Snack on nuts most days. Aim for five or more servings per week. Vary the type of nuts to obtain a variety of nutrients.)
- Fish. (At least once per week. Fatty fish is best, such as salmon, tuna, anchovies, sardines, trout, and mackerel)
- Poultry. (At least twice per week. Avoid fried chicken)
- Extra-virgin olive oil. (Use as the main cooking oil, replacing butter, margarine, or vegetable oil. Use as salad dressing)
- Wine is optional. (No more than one glass of red or white wine daily)
Brain-unhealthy food groups:
- Red meats. (No more than three servings per week of beef, lamb, pork, and products made from these meats)
- Butter and margarine. (Try using olive oil as the primary cooking fat and dipping bread in olive oil with herbs)
- Cheeses. (Less than once a week is recommended)
- Fried or fast food. ((Limit consumption to less than once a week)
- Pastries and sweets. (Avoid all processed snack foods, desserts, cookies, cake, candy, and more)
These brain-unhealthy foods should be limited as they contain unhealthy saturated and trans fats, which are associated with all sorts of diseases, including heart diseases and even Alzheimer’s.
The MIND diet is full of the nutrients you should be getting daily. It is also important at meals to fill up first on the healthier food options such as salads and vegetables. Interestingly, the MIND diet recommends berries for brain health and not fruit in general (as the Mediterranean and Dash diets do), as fruit intake has not been correlated with improved brain function.
Researchers believe that the antioxidants, particularly in berries, and the vitamin E in olive oil, nuts, and green leafy vegetables help to protect the brain from oxidative stress, while the omega-3 fatty acids in fatty fish are known for their ability to lower inflammation in the brain.
One should not be too concerned if you are unable to consume the target number of servings, as research has indicated that even following the MIND diet in a moderate way is associate with a reduced risk of cognitive impairment and Alzheimer’s. While following the diet you may eat more than just the 10 recommended foods, but for the best results it is recommended to stick primarily to the 10 foods for better brain function over time.
A wide variety of MIND diet recipes are available on the internet.
Conclusions:
Research indicates that following the MIND diet is associated with a lower risk for Alzheimer’s disease and slower loss of brain function over time, which is of specific relevance to older adults. Researchers published the first paper on the MIND diet in 2015 and several observational studies have since indicated that this diet was associated with slowed cognitive decline and a decreased risk of developing Alzheimer’s. (With observational studies, only associations can be detected and not cause and effect.) A study done in 2021 found that the rate of cognitive decline in people who experienced a stroke slowed when following the MIND diet, while a 2022 study found that the brains of middle-aged adults had faster information processing speeds when following the diet closely. However, more research is needed to determine the true effectiveness of the MIND diet.
The MIND diet is not a diet in the strict sense of the word, as it offers a simple way of eating that is focused on maintaining brain health as you age, by forming healthy eating habits within certain guidelines.
References:
Best diets overall 2022. Published 26 September 2022. US News. (www.health.usnews.com)
Diet may prevent Alzheimer’s. Published online. Rush University. Chicago. USA. (www.rush.edu)
The MIND diet: A detailed guide for beginners. Reviewed and medically updated 14 September 2022. Healthline. (www.healthline.com)
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