Experts explain how following this dietary regimen can improve brain function.
You may be familiar with the Mediterranean and DASH diets, as well as their established benefits. However, new study suggests that the MIND diet may be the best way to delay ageing and reduce your risk of developing dementia.
A study published in the Annals of Neurology investigated whether the MIND diet lowers dementia risk by reducing the rate of biological ageing, or the age of the body's cells. Researchers examined data from the Framingham Heart Study, a long-term study aimed at identifying risk factors for heart disease in Massachusetts, and gathered information on 1,644 dementia-free persons over the age of 60.
Between 1991 and 2008, researchers followed up with participants every four to seven years to analyze their food, blood work, and neuropsychological test results, calculating the rate of biological ageing based on these findings.
Researchers discovered a correlation between the MIND diet and a slower rate of ageing, as well as a lower risk of dementia. The study also discovered that slower ageing scores had a substantial impact on the links between diet and dementia, as well as diet and mortality.
The MIND diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay Diet, according to Melissa Prest, D.C.N., R.D.N., the Academy of Nutrition and Dietetics' national media representative and a member of the Prevention Medical Review Board. "It combines two of the top-rated diets for health, the Mediterranean diet and the DASH diet, and includes foods that have been shown to improve brain health and slow cognitive decline," she said.
According to Prest, the MIND diet comprises items that have already been shown to be beneficial to brain health. "The foods included in the MIND diet are antioxidant-rich and anti-inflammatory," explains Prest. These include:
Green, leafy vegetables.
Nuts Berries
Olive oil
Researchers discovered a correlation between the MIND diet and a slower rate of ageing, as well as a lower risk of dementia. The study also discovered that slower ageing scores had a substantial impact on the links between diet and dementia, as well as diet and mortality.
The MIND diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay Diet, according to Melissa Prest, D.C.N., R.D.N., the Academy of Nutrition and Dietetics' national media representative and a member of the Prevention Medical Review Board. "It combines two of the top-rated diets for health, the Mediterranean diet and the DASH diet, and includes foods that have been shown to improve brain health and slow cognitive decline," she said.
According to Prest, the MIND diet comprises items that have already been shown to be beneficial to brain health. "The foods included in the MIND diet are antioxidant-rich and anti-inflammatory," explains Prest. These include:
Green, leafy vegetables.
Nuts Berries
Olive oil
"Antioxidant-rich foods have been shown to reduce inflammation and protect against memory and learning loss," she says. According to Prest, antioxidant and anti-inflammatory meals can help minimize or prevent some of the brain alterations associated with ageing or Alzheimer's disease.
The MIND diet, however, improves more than just the mind; it is a nutrient-dense method of eating for most individuals, according to Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook.
The MIND diet, however, improves more than just the mind; it is a nutrient-dense method of eating for most individuals, according to Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook.
"While not a vegetarian plan, the plant-forward approach to the MIND diet can also [help protect] your overall health, including potentially reducing your risk for type 2 diabetes and stroke," Newgent goes on to say. Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet, describes the MIND diet as an overall balanced, nutrient-dense diet that anyone may benefit from. However, if a someone has medical concerns, she recommends that they contact with their doctor.
Prest also points out that the MIND diet isn't the only one that can improve your brain. "Other diets exploring the diet-brain connection include high-fat, low-carbohydrate diet patterns like a keto diet, intermittent fasting, the Mediterranean diet compared to a low-fat diet, and culturally tailored anti-inflammatory diets," she said.
The bottom line
This study demonstrates that you can "literally feed your mind with the goal of outsmarting dementia," according to Newgent. According to Gans, a nutritious diet will not only reduce your chances of dementia, but it can also help you age better.
While we know that foods high in anti-inflammatory antioxidants are good for the brain, we're still learning about the link between our diets and brain ageing, adds Prest. "What's important is that this study shows that what we eat matters for brain health." Prest recommends starting by incorporating berries, green leafy vegetables, and nuts into your meals or snacks to improve your brain function.
Prest also points out that the MIND diet isn't the only one that can improve your brain. "Other diets exploring the diet-brain connection include high-fat, low-carbohydrate diet patterns like a keto diet, intermittent fasting, the Mediterranean diet compared to a low-fat diet, and culturally tailored anti-inflammatory diets," she said.
The bottom line
This study demonstrates that you can "literally feed your mind with the goal of outsmarting dementia," according to Newgent. According to Gans, a nutritious diet will not only reduce your chances of dementia, but it can also help you age better.
While we know that foods high in anti-inflammatory antioxidants are good for the brain, we're still learning about the link between our diets and brain ageing, adds Prest. "What's important is that this study shows that what we eat matters for brain health." Prest recommends starting by incorporating berries, green leafy vegetables, and nuts into your meals or snacks to improve your brain function.
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