Recent research underscores the efficacy of the MIND diet in reducing the risk of Alzheimer’s and other dementias, even when adopted later in life. A large-scale study, conducted by researchers from the University of Hawaii at Mānoa and the University of Southern California, indicates that middle-aged and older adults who followed this diet—rich in green leafy vegetables, olive oil, whole grains, and berries—showed a reduced risk of dementia.
The MIND diet, which merges aspects of the Mediterranean and DASH diets, focuses specifically on foods that support brain health. Key elements include berries, which are linked to cognitive benefits, and the overall scoring system that ranks foods based on their protective qualities. Participants’ dietary habits were studied through data from nearly 93,000 U.S. adults involved in the Multiethnic Cohort study, showing that higher adherence to this diet correlated with a 9% lower risk of developing dementia. Notably, this risk reduction was more pronounced in Black, Latino, and white participants, revealing a 13% decrease.
Improvement in dietary adherence over a decade resulted in a 25% lower dementia risk for those who enhanced their MIND diet compliance, highlighting the importance of dietary change at any age. Importantly, experts acknowledge that while this observational study supports the MIND diet’s potential benefit, causation is not established.
Practical advice for following the MIND diet includes consuming leafy greens six times a week, nuts five times weekly, and limiting red meat and pastries. Experts suggest incorporating a variety of vegetables to optimize health benefits. Overall, the MIND diet aligns well with other Mediterranean-type dietary patterns, which also lower risks for chronic diseases.
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