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Later-life adoption of MIND diet may decrease dementia risk

Later-Life Adoption of MIND Diet May Lower Dementia Risk

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4 min read
Initiating diet with the acronym MIND demonstrably lowers the likelihood of developing dementia,...
Initiating diet with the acronym MIND demonstrably lowers the likelihood of developing dementia, regardless of the age at which it is commenced, according to a fresh study. Illustration credit: istetiana/Getty Images.

Later-life adoption of MIND diet may decrease dementia risk

Approximately 57 million individuals worldwide, as of 2021, are living with dementia, with 60-70% being Alzheimer's disease. In 2015, researchers at Rush University Medical Center introduced the MIND diet - a combination of the Mediterranean and DASH diets, focusing on brain-healthy foods.

Now, a recent study finds that following the MIND diet could help lower a person's risk for developing dementia and Alzheimer's disease, even if they don't adopt the dietary pattern until later in life. These benefits were most evident among participants identifying as African American, Latino, or white.

According to the research, the MIND diet consists of 10 brain-healthy food groups promoting brain function, and 5 brain-unhealthy groups that should be limited. Scientists at the University of Hawaii Cancer Center, led by Song-Yi Park, examined dietary data from almost 93,000 U.S. adults between the ages of 45 to 75, taken from the Multiethnic Cohort Study. Study participants who closely followed the MIND diet principles showed a 9% lower risk of developing dementia, with that reduced risk rate jumping to 13% for those identifying as white, Latino, or African American.

Interestingly, the benefits of the MIND diet became more prominent for those who improved their adherence to the diet over 10 years. This suggests that it's never too late to adopt the diet and start seeing benefits for dementia prevention.

"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," Park said in a press release. "This suggests that it is never too late to adopt a healthy diet to prevent dementia."

Researchers noted that participants with the highest MIND scores at the study's beginning gained these benefits, but future research is needed to explore the long-term effects of improving MIND diet adherence later in life.

While the benefits of the MIND diet have been widely studied, there is still debate over whether healthy eating can definitively protect against dementia, especially in older adults. Research is also needed to determine whether the MIND diet impacts blood pressure, blood glucose, or serum lipid profiles, which are critical indicators of overall health.

If you're thinking about trying the MIND diet, consider meeting with a registered dietitian nutritionist (RDN) to discuss its potential benefits for your needs, goals, preferences, ability to access, culinary literacy, and cultural heritage. Here are Richard's top tips for those interested in trying the MIND diet:

  • Add berries (e.g., strawberries, blueberries), leafy greens, nuts, beans, whole grains, fish, and olive oil to your current diet, based on access and personal preference.
  • Be mindful of the foods you are eating compared to the recommended dietary components.
  • Adjust your meal planning to incorporate MIND diet components such as incorporating more leafy greens, leafy vegetables, nuts, beans, whole grains, fish, and olive oil in meals.
  • Consider the long-term effects of adopting the MIND diet on cognitive health and overall well-being.

It's essential to remember that reducing modifiable risk factors for dementia is a public health priority as the burden of dementia grows, and pharmaceutical treatments remain limited. As the saying goes, "An apple a day keeps the doctor away," but in this case, choosing the MIND diet might be the sweet taste of protecting your future brain health.

  1. The MIND diet, a combination of the Mediterranean and DASH diets, is focused on brain-healthy foods, as introduced by researchers in 2015.
  2. The MIND diet promotes brain function through 10 brain-healthy food groups and limits 5 brain-unhealthy groups.
  3. In a recent study, participants who closely followed the MIND diet principles showed a 9% lower risk of developing dementia.
  4. For those identifying as white, Latino, or African American, the reduced risk rate for developing dementia jumped to 13%.
  5. Improving adherence to the MIND diet over 10 years made its benefits more prominent for dementia prevention.
  6. Research suggests that it's never too late to adopt the MIND diet for potential benefits in dementia prevention.
  7. The findings confirm that a healthy dietary pattern in mid to late life may prevent Alzheimer's and related dementias.
  8. Customizing the MIND diet based on access and personal preference is beneficial for those interested in trying it.
  9. While meeting with a registered dietitian nutritionist is recommended to discuss the potential benefits of the MIND diet, it's important to consider long-term effects on cognitive health and overall well-being.
  10. Reducing modifiable risk factors for dementia is a public health priority as the burden of dementia grows, and pharmaceutical treatments remain limited.
  11. The MIND diet encourages the consumption of berries, leafy greens, nuts, beans, whole grains, fish, and olive oil.
  12. Research is needed to determine whether the MIND diet impacts blood pressure, blood glucose, or serum lipid profiles, which are critical indicators of overall health.
  13. The scientific community debates whether healthy eating can definitively protect against dementia, especially in older adults.
  14. The benefits of the MIND diet for Alzheimer's and related dementia prevention should be further explored in future research.
  15. Besides the MIND diet, other lifestyle factors like fitness and exercise, and therapies and treatments play a crucial role in health and wellness, including neurology, mental health, skin care, and chronic diseases, among others.
  16. Incorporating healthy-cooking practices like cooking with fresh ingredients, reducing processed foods, and following a balanced diet can improve overall health and well-being.
  17. Being mindful of food and drink choices, such as consuming plenty of green vegetables, lean proteins, and complex carbohydrates, can contribute to weight management, cardiovascular health, and general fitness and exercise.
  18. Aging, parenting, and work-place wellness are also important aspects of health and wellness, requiring attention to ensure the best outcomes for all individuals, from men's health to women's health, and even the management of autoimmune disorders, cancer, respiratory conditions, digestive health, eye health, hearing, and sexual health.

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