Recent research published in the journal Neurology has revealed that Following the MIND diet for a decade may modestly reduce the risk of developing promemory and thinking problems.
The MIND diet, a combination of the Mediterranean diet and the DASH diet, is designed to prevent cognitive decline, according to Dr. Russell Sawyer, associate professor of clinical neurology and rehabilitation medicine at the University of Cincinnati’s Gardner Neuroscience Institute.
The MIND diet, which fuses elements of the Mediterranean and DASH diets, focuses on a high intake of brain-healthy foods and a reduction in less healthy foods. It includes ten recommended food groups, including leafy greens, other vegetables, nuts, berries, legumes, whole grains, seafood, poultry, olive oil and wine.
On the other hand, limit the consumption of five types of foods: red meat, butter and stick margarine, cheese, fried and fast foods, and cakes and sweets.
Dr. Sawyer explained that these components of the MIND diet help reduce systemic inflammation, promote weight loss, improve microbiome health, increase insulin resistance, reduce elevated blood lipid levels, and slow atherogenesis, a process that contributes to clogged arteries. The diet focuses on real foods and primarily plants, which is key to its effectiveness.
Strokes
The study, which is part of the REGARDS (Reasons for Geographic and Racial Differences in Stroke) project, examines why certain populations have a higher incidence of stroke.
REGARDS, sponsored by the National Institutes of Health, has been following about 30,000 adults age 45 and older since 2003. The study involved more than 14,000 people, with a representative sample. Over the decade, participants were asked about their dietary intake and received regular medical assessments.
Researchers assessed adherence to the MIND diet by scoring various dietary practices, including consumption of whole grains, leafy green vegetables, berries, fish, poultry and legumes. Those who limited consumption of red meat, fried and fast food, and butter or margarine also received higher scores.
The study also found that people who followed the MIND diet closely experienced a slower decline in their cognitive abilities. This association was more pronounced among black participants compared to white participants, suggesting that the benefits of the MIND diet may vary by demographic group.
Preventive and lifestyle medicine specialist Dr. David Katz said that while the study does not definitively prove that the MIND diet prevents cognitive decline, the suggested mechanisms support its potential effectiveness. Katz noted that the results are promising, especially considering that the MIND diet addresses multiple factors related to brain health.
Dr. Sawyer highlighted the findings especially in relation to the differential impact on women and black participants. These observations open the door for future research to further explore the effects of the MIND diet on diverse population groups.
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