As we age, our cognitive abilities naturally decrease, a process that can’t be reversed or stopped.
However, a new study from Rush University suggests that a specific group of foods, known as the MIND diet, could potentially slow this cognitive decline in aging adults.
This effect appears to take place even when the individual isn’t at risk for Alzheimer’s disease.
The MIND Diet
The MIND diet, or Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, is a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets.
Both diets have been found to reduce the risk of cardiovascular conditions, including hypertension, heart attacks, and strokes.
What’s more, researchers discovered that older adults who followed the MIND diet closely showed cognitive abilities equivalent to those 7.5 years younger than those who adhered to the diet the least.
What the Study Showed
The researchers evaluated cognitive change over 4.7 years among 960 older adults who were dementia-free at the beginning of the study.
They received annual, standardized testing for cognitive ability in five areas: episodic memory, working memory, semantic memory, visuospatial ability, and perceptual speed.
The team found that to benefit from the MIND diet, a person would need to consume at least three servings of whole grains, a green leafy vegetable, and another vegetable daily.
In addition, the diet includes a glass of wine, nuts as a snack on most days, beans every other day or so, poultry and berries at least twice a week, and fish at least once a week.
To maximize the cognitive benefits of the MIND diet, the study suggests limiting intake of unhealthy foods, especially butter (less than 1 tablespoon a day), sweets and pastries, full-fat cheese, and fried or fast food (less than a serving a week for any of the three).
Berries are the only fruit specifically included in the MIND diet, with blueberries being particularly potent for brain protection.
A Diet for the Mind
In essence, the MIND diet modifies the Mediterranean and DASH diets to emphasize the foods and nutrients scientifically shown to be linked to dementia prevention.
If you’re interested in brain health, the MIND diet might be worth considering.
To learn more about brain health, consider reading studies about how the Mediterranean diet could protect your brain health and how strawberries could help prevent Alzheimer’s disease.
Also, if you’re interested in Parkinson’s disease, you might find it helpful to read about how Vitamin E might help prevent Parkinson’s and how certain antioxidants could reduce dementia risk.
The study, conducted by Martha Clare Morris and team, was published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association.
If you care about brain health, please read studies about how the Mediterranean diet could protect your brain health, and a quick, easy scan can reveal your dementia risk.
For more information about brain health, please see recent studies about antioxidants that could help reduce dementia risk, and higher magnesium intake could help benefit brain health.
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