Adopting the MIND Diet Later in Life Can Decrease Dementia Risk
As of 2021, approximately 57 million people globally were grappling with dementia, a staggering figure with 60-70% of these cases being Alzheimer's disease.
Back in 2015, the Medico-scientific community at Rush University Medical Center came up with the MIND diet – a unique culinary plan that merges elements of the revered Mediterranean and DASH diets. This fusion was designed with a focus on foods that promote brain health, such as leafy greens, berries, nuts, olive oil, fish and poultry.
A recent study, presented at the annual meeting of the American Society for Nutrition, found that adhering to the MIND diet can potentially decrease a person's risk of developing Alzheimer's and dementia—even if the diet is started later in life. Notably, benefits of the MIND diet were most pronounced among African-American, Latino, and white participants.
The research is pending peer review and publication, but preliminary findings are indeed promising. The study comprised nearly 93,000 American adults aged 45 to 75 from various ethnic backgrounds. Researchers examined the participants' adherence to the MIND diet principles through dietary questionnaires given at the study's outset and again a decade later.
"We calculated the MIND diet score using Morris' methods in the Multiethnic Cohort Study," said Song-Yi Park, Ph.D., associate professor of the Population Sciences in the Pacific Program at the University of Hawaii Cancer Center and lead author of this study. She further explained that the MIND diet was more consistently associated with reduced dementia risk compared to other diets like the Mediterranean, DASH, and Healthy Eating Index.
At the study's conclusion, findings revealed that participants with the highest MIND diet scores at the outset had a 9% lower risk of developing dementia. Further, individuals who improved their adherence to the MIND diet over 10 years, including those who initially did not follow the diet closely, experienced a 25% reduction in dementia risk compared to those whose adherence waned.
Park maintains that improvements in diet quality at older ages can preserve cognitive function and state, "Our plan is to investigate individual dietary components that can better explain ethnically tailored healthy dietary patterns and optimal intake levels."
What's so Special about the MIND Diet?
Based on this study, researchers scored each participant's adherence to the MIND diet principles, dividing food groups into brain-healthy and brain-unhealthy categories. MIND diet enthusiasts should focus on:
- 10 Brain-Healthy Groups: leafy greens, berries, nuts, olive oil, fish, poultry, whole grains, wine (moderate consumption), vegetables, and beans
- 5 Brain-Unhealthy Groups: red meat, butter, cheese, fried food, and pastries
The MIND Diet: A Game Changer for Underrepresented Communities?
A significant stride in the field, the MIND diet seems particularly beneficial for underrepresented communities, including African-American, Latino, and white individuals. This is in stark contrast to most previous studies, which focused primarily on white populations. The observed racial/ethnic variability, however, remains elusive. Differences in dietary habits and preferences along with non-comprehensive dietary patterns in the MIND diet may have contributed to this heterogeneity.
Re-thinking Aging and Dementia
Since the burden of dementia is escalating and the existing therapeutic options still limited, Park emphasized that reducing modifiable risk factors to protect against the disease is a top public health priority.
"I plan to explore the individual dietary components that can better capture ethnically tailored healthy dietary patterns and optimal intake levels," Park said, expressing her continued commitment to unlocking the MIND diet's potential.
Should You Give the MIND Diet a Try?
When we reached out to Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist, for her thoughts, she encouraged a mindful approach to the MIND diet.
"Meet with a registered dietitian nutritionist (RDN) to tailor the MIND diet to your needs, goals, preferences, ability to access various foods, culinary literacy, and cultural heritage," she emphasized. With practical suggestions for incorporating various MIND diet components into daily meals and adopting a mindful attitude towards food, she encouraged individuals to give the diet a try.
The MIND diet could be the game changer we've been waiting for in dementia prevention strategies, especially for underrepresented communities. Talk to your healthcare provider and consider adopting this dynamic dietary plan to shape your future!
- The MIND diet, a combination of the Mediterranean and DASH diets, was designed with a focus on foods that promote brain health.
- It is a unique culinary plan that emphasizes leafy greens, berries, nuts, olive oil, fish, poultry, and other brain-healthy foods.
- A recent study suggests that adhering to the MIND diet can potentially decrease a person's risk of developing Alzheimer's and dementia.
- Benefits of the MIND diet were most pronounced among African-American, Latino, and white participants, according to the study.
- The study comprised nearly 93,000 American adults aged 45 to 75 from various ethnic backgrounds.
- Participants with the highest MIND diet scores at the outset had a 9% lower risk of developing dementia.
- Individuals who improved their adherence to the MIND diet over 10 years, including those who initially did not follow the diet closely, experienced a 25% reduction in dementia risk.
- MIND diet enthusiasts should focus on 10 brain-healthy groups and avoid 5 brain-unhealthy groups.
- The MIND diet seems particularly beneficial for underrepresented communities, including African-American, Latino, and white individuals.
- Reducing modifiable risk factors to protect against dementia is a top public health priority, and the MIND diet's potential in this regards is being explored.
- A registered dietitian nutritionist can help tailor the MIND diet to an individual's needs and preferences, making it a more accessible and sustainable option for many.
- The MIND diet could be a game changer in dementia prevention strategies, especially for underrepresented communities.
- It is recommended to have a conversation with your healthcare provider and consider adopting this dynamic dietary plan to shape your future.
