And you can still drink wine every day
It’s easy to add to meals (stock image)(Image: Getty)
Scientists have disclosed a dietary pattern which is helping people aged over 45 ‘significantly’ less likely to develop Alzheimer’s disease or related forms of dementia. Research behind the MIND diet has revealed how it helps to prevent such brain diseases.
The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, and merges the Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet. ‘Brain healthy’ foods such as leafy greens, berries, nuts and olive oil are said to help.
The study was undertaken by American scientists across five racial groups. It uncovered that the MIND diet had a stronger and more consistent risk reduction relationship with dementia than other healthy diets, although the relationship did vary depending on each racial group.
Those who took part in the study and stuck with the diet showed the greatest pattern of risk reduction over time. It also concluded that people of any age who adopt the diet will see benefits, as the research team said that the beneficial relationship showed similar results between both younger and older participants.
Dr Song-Yi Park, Associate Professor at the University of Hawaii at Manoa, said: “Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer’s and related dementias. This suggests that it is never too late to adopt a healthy diet to prevent dementia.”
Dr Park and her colleagues analysed data from more than 90,000 American adults who provided information about their diet, starting in the 1990s. The participants were between 45- and 75-years-old at the outset, and more than 21,000 developed Alzheimer’s or related dementias in the years that followed.
Overall, participants who scored higher for MIND adherence at the start of the study had a 9% lower risk of dementia, with an even greater reduction, of around 13%, among those who identified as African American, Latino or white.
Dr Park said: “We found that the protective relationship between a healthy diet and dementia was more pronounced among African Americans, Latinos and whites, while it was not as apparent among Asian Americans and showed a weaker trend in Native Hawaiians.”
She added: “A tailored approach may be needed when evaluating different subpopulations’ diet quality.”
The results also showed that people who improved their adherence to MIND over 10 years – including those who didn’t follow the diet closely at first- had a 25% lower risk of dementia compared to those whose adherence declined.
Dr Park said that trend was consistent across different ages and racial groups. She added that further studies could help to clarify the patterns. Dr Park presented the findings at the annual meeting of the American Society for Nutrition in Orlando, Florida.
Unlike many diets, MIND wasn’t designed for quick weight loss; it was specifically developed by researchers at Rush University to help prevent dementia and slow the decline of brain function as we age.
The diet focuses on 10 “brain-healthy” food groups to emphasize and 5 unhealthy groups to limit. The goal is to reduce oxidative stress and inflammation, which are the primary suspects in cognitive decline.
The “Good” List (Eat These)Green Leafy Vegetables: (Kale, spinach, salad greens) Aim for at least 6 servings a week.Other Vegetables: At least one other vegetable a day.Berries: (Strawberries, blueberries, raspberries) At least twice a week. These are the only fruits specifically highlighted due to their antioxidant properties.Nuts: Five servings or more per week.Olive Oil: Use this as your primary cooking oil.Whole Grains: At least three servings daily.Fish: At least once a week (preferably fatty fish like salmon).Beans: At least four times a week.Poultry: Twice a week.Wine: No more than one glass a day (though this is optional).The “Limit” List (Avoid These)Butter and Margarine: Less than 1 tablespoon daily.Cheese: Less than once a week.Red Meat: No more than three servings a week.Fried Food: Less than once a week.Pastries and Sweets: Less than five times a week.
What makes the MIND diet unique is its flexibility. Research suggests that even following it moderately well can significantly lower the risk of Alzheimer’s disease. You don’t have to be perfect to see the benefits — it’s more about shifting the balance of what’s on your plate over time.
While the Mediterranean diet is great for your heart, the MIND diet is “fine-tuned” for your neurons by prioritizing berries and leafy greens over general fruit and high fish consumption.
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