What is the MIND diet? And Can it reduce the risk of dementia?

The U.S. POINTER study, funded by the Alzheimer's Association, is a groundbreaking clinical trial that has provided valuable insights into how lifestyle changes can protect brain health in older adults. The study aimed to evaluate whether specific lifestyle interventions could improve cognition in older adults at risk of cognitive decline and dementia.

One of the key aspects of the structured intervention was adherence to a specific diet: the MIND Diet.

This diet, which focuses on foods known to support brain health, was shown to be especially beneficial for participants in protecting their thinking and memory.

So, what exactly is the MIND Diet, and how can it help older adults maintain a healthy brain?

The MIND Diet

The MIND Diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) is a combination of two well-established dietary patterns: the Mediterranean Diet and the DASH Diet (Dietary Approaches to Stop Hypertension).

Both diets promote heart health, but the MIND Diet takes it a step further by focusing specifically on foods that protect brain health.

The Mediterranean Diet is known for supporting heart health and longevity. It emphasizes foods like olive oil, fish, nuts, legumes, vegetables, and fruits.

On the other hand, the DASH Diet focuses on lowering blood pressure by incorporating more fruits, vegetables, whole grains, and lean proteins, while minimizing high-fat dairy and sodium.

Research has shown that the MIND Diet can reduce the risk of Alzheimer's disease by 53% for those who strictly adhere to it, 35% for moderate adherence, and it can even make the brain age 7.5 years younger for those who follow it most closely.

Key Foods in the MIND Diet

To get the most out of the MIND Diet, focus on the following brain-boosting foods.

• Leafy Greens - 2+ servings/day (1 cup raw, ½ cup cooked)
  

  Examples: Kale, spinach, dandelion, chard, mustard, watercress, arugula, collards, lettuces, green leafy herbs (basil, mint, parsley, cilantro), beet & turnip tops, and microgreens.
  

• Colorful Vegetables - 3 servings/day (1 cup raw or ½ cup cooked, with 3 colors)

  Examples: Asparagus, artichokes, bell peppers, celery, carrots, white & colorful potatoes, cucumber, tomato, eggplant, zucchini, winter squashes, beets, and red cabbage.

• Berries - ½ cup/day, at least 2 servings/week

  
  

  Examples: Blueberries, wild blueberries, blackberries, raspberries, golden raspberries, strawberries, cranberries, acai, and gooseberries.

• Nuts & Seeds - 4+ servings/week (¼ cup per serving or 2 tablespoons per day)

  Examples: Raw and unsalted almonds, walnuts, cashews, hazelnuts, macadamias, peanuts, pecans, pine nuts, pistachios, chia, flax, hemp, pumpkin & sesame seeds.

• Beans - 4+ servings/week (½ cup per serving)

  Examples: Chickpeas, black beans, lima beans, navy beans, great northern beans, cannellini beans, fava beans, split peas, lentils, edamame, tofu, and bean pastas & flours.

• Whole Grains - 3 servings/day (½ cup per serving, equivalent to one slice of bread or one 6-inch wrap)

  Examples: Quinoa, farro, barley, bulgur, oats, wild rice, and whole wheat. Stick to whole grains in their least processed form.

• Fatty Fish - 3 to 12 ounces/week

  Examples: Anchovies, mackerel, sardines, cod, canned light tuna, salmon, trout, halibut, clams, mussels, oysters, scallops, crab, shrimp, and lobster. These fatty fish are high in omega-3 fatty acids that promote brain health.

• Olive Oil

  Use as your primary cooking and dressing fat. Benefits are seen with 2 teaspoons/day.

Additionally, the MIND Diet encourages the inclusion of nutrient-rich foods like fruits, coffee, spices, green tea & matcha, mushrooms, and dark chocolate. For gut health, include prebiotics (raw asparagus, raw leeks, onions, beans, walnuts) and probiotics (yogurt, kombucha, miso, kimchi, kefir).

Foods to Limit

The MIND Diet also recommends minimizing or avoiding the following foods to promote brain health:

• Saturated fats: Butter, egg yolks, chocolate, and animal meats

• Added sugars: Ice cream, bread, candy, frozen meals, and baked goods

• Fried foods and processed meats

• Alcohol and ultra-processed foods

• Sweetened beverages

What Caregivers Can Do

Caregivers can play a key role in helping your loved one stick to the MIND Diet. Here are a few ways you can support their brain health:

1. Plan meals together: Involve the person you care for in meal planning. Talk about the benefits of brain-healthy foods and make mealtimes enjoyable.
   

2. Stock up on MIND Diet-friendly snacks: Keep healthy options like nuts, berries, and whole-grain crackers readily available.
   

3. Prepare meals in bulk: Make larger batches of MIND Diet-friendly meals and freeze them for convenience.
   

4. Stay consistent: Help maintain regular mealtimes to ensure that your loved one is getting the nutrition they need throughout the day.

The MIND Diet is an excellent way to improve brain health and reduce the risk of Alzheimer’s and other dementias. By incorporating brain-boosting foods and essential nutrients into your loved one’s diet, caregivers can help them maintain cognitive function and support their long-term health. Starting with small changes in diet today can make a big impact on brain function tomorrow.

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