No doubt, you’ve heard of the Mediterranean and DASH diets and their incredible benefits. They get mentioned regularly on Generation Health & Joe talked about them for years on Ask the Pharmacist. That got researchers curious what would happen if they were combined into a hybrid they’re calling the MIND diet.
Prepare to meet your brain’s new best friend.
No, the MIND diet isn’t just another fad. It’s a meticulously fashioned mash-up of the two well-known eating plans. “MIND” stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
The basics will sound familiar. For starters, you can eat a gorgeous array of leafy greens like spinach and kale, colorful vegetables, whole grains, and a serving of fish or poultry. Then add a handful of nuts, a sprinkle of berries, and a drizzle of olive oil, and you’ve got the makings of a pretty tasty menu.
The diet focuses on consuming brain-boosting foods while restricting less beneficial ones. It should go without saying at this point that it stresses reducing red meat, fast food, fried food, pastries, and sweets. And for those who enjoy alcoholic drinks… Good news! A glass of wine each day is AOK.
For more clarity on the eating plans, you can read this article comparing the differences between MIND, DASH, and Mediterranean diets.
Dr. Russell P. Sawyer and his team from the University of Cincinnati conducted a study published in Neurology to determine if the MIND diet could impact cognitive health. Their study followed 14,145 people, with an average age of 64, over 10 years. The participants were diverse, with 70% White and 30% Black. Dr. Sawyer stated in a media release that they were particularly interested in understanding how diet might influence the risk of cognitive impairment in both Black and White participants.
Participants completed questionnaires about their eating habits over the past year. The researchers then evaluated each individual’s diet based on its alignment with the MIND diet recommendations. Participants were then categorized into three groups based on their adherence to the diet: low, moderate, and high.
After a decade of follow-up, the results were compelling: Among the 4,456 individuals in the low adherence group, 12% developed cognitive impairment. In the middle group of 5,602 individuals, the rate slightly decreased to 11%. However, the group of 4,086 people with high adherence showed the most promise, with only 10% developing cognitive issues.
After considering other factors such as age, high blood pressure, and diabetes, the researchers discovered that people who closely adhered to the MIND diet had a 4% lower risk of cognitive impairment than those who followed it the least.
Curiously, the study found that women following the MIND diet had a 6% lower risk of cognitive impairment, while men didn’t benefit as much. Adhering to the diet also led to a slower decline in thinking skills, especially in Black participants.
Dr. Sawyer noted: “These findings warrant further study, especially to examine these varying impacts among men and women and Black and white people, but it’s exciting to consider that people could make some simple changes to their diet and potentially reduce or delay their risk of cognitive issues,”While the study clearly links the MIND diet to a reduced risk of cognitive decline, it’s important to note that it doesn’t prove the diet prevents cognitive impairment. Like all scientific studies, this one has limitations, such as focusing only on older Black and White individuals, so the results may not apply to all groups. However, due to the alarming increase in the number of people affected by dementia, making simple dietary changes could be a practical way to support brain health as we age!
Sources:
https://health.usnews.com/best-diet/mind-diet
https://www.neurology.org/doi/10.1212/WNL.0000000000209817
https://seniorservicesmadison.com/healthy-eating-ideas/differences-between-the-mind-mediterranean-and-dash-diet-plans/
https://www.cancer.gov/publications/dictionaries/cancer-terms/def/cognitive-impairment
https://www.healthdata.org/news-events/newsroom/news-releases/lancet-public-health-global-dementia-cases-set-triple-2050