The MIND Diet and Cognitive Health

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The MIND diet, which stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay, is a dietary approach designed to promote brain health and potentially slow cognitive decline.[1] It combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, both of which have been linked to improved cognitive function and reduced risk of dementia.[2] The MIND diet emphasizes specific foods believed to be beneficial for brain health while limiting those considered detrimental.[3]

The MIND diet is primarily plant-based and rich in nutrients important for brain health.[1] It features vegetables, especially green leafy vegetables like spinach, romaine lettuce, and kale; berries over other fruit; and beans, nuts, and one or more weekly servings of fish.[1] The Mediterranean diet consists of vegetables, fruit, legumes, nuts, and at least three servings of fish each week.[1] Both diets also include olive oil, whole grains, and small amounts of wine; and limit red meat.[1]

The MIND diet's core components include:

The MIND diet was developed based on research linking specific dietary components to brain health and the prevention of cognitive decline.[4] The diet's creators, Dr. Martha Clare Morris and colleagues at Rush University Medical Center and the Harvard Chan School of Public Health, published papers introducing the MIND diet in 2015.[3] The research team followed a group of older adults for up to 10 years from the Rush Memory and Aging Project (MAP), a study of residents free of dementia at the time of enrollment.[3]

• Brain-healthy foods: 3+ servings a day of whole grains, 1+ servings a day of vegetables (other than green leafy), 6+ servings a week of green leafy vegetables, 5+ servings a week of nuts, 4+ meals a week of beans, 2+ servings a week of berries, 2+ meals a week of poultry, 1+ meals a week of fish, and mainly olive oil if added fat is used.[3]
• Foods to limit: Less than 5 servings a week of pastries and sweets, less than 4 servings a week of red meat (including beef, pork, lamb, and products made from these meats), less than one serving a week of cheese and fried foods, and less than 1 tablespoon a day of butter/stick margarine.[3]

The MIND diet is thought to protect the brain by reducing oxidative stress and inflammation, which are key contributors to cognitive decline.[3] The diet's emphasis on foods rich in antioxidants, such as green leafy vegetables and berries, helps to combat oxidative stress.[3] The inclusion of omega-3 fatty acids from fish and nuts also plays a role in brain health by reducing inflammation.[3]

A 2023 randomized controlled trial found the MIND diet no better than the control diet in reducing signs of cognitive decline in the brain.[6] However, experts were concerned the trial was not long enough to fully capture results.[6]

A 2024 study published in Neurology found that closer adherence to the MIND diet was linked to lower cognitive impairment and slower rates of cognitive decline.[5] Participants with the greatest adherence to the MIND diet had a 4% reduced risk of cognitive impairment compared to those with the lowest adherence.[5] The study also found that closer following of the MIND diet was associated with an 8% lower risk of cognitive decline in female participants but no difference in males.[5] Greater adherence to the diet was a better predictor of cognitive decline in Black than in White participants.[5]

Conclusion

The MIND diet shows promise as a dietary approach to support cognitive health and potentially reduce the risk of cognitive decline. The diet's emphasis on brain-healthy foods and its limitations on unhealthy foods align with broader recommendations for healthy eating. While more research is needed, particularly with longer-term studies and diverse populations, the MIND diet offers a practical and evidence-based approach to promoting brain health through dietary choices.

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