Recent research has unveiled promising news about diet and brain health. A study published in the journal Neurology suggests that closely following the MIND diet may lower the risk of cognitive impairment, especially among women and Black participants. While the study indicates a significant association, it does not confirm that the MIND diet directly prevents cognitive decline.
What is the MIND Diet?
The MIND diet is a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. It focuses on foods that are believed to support brain health. Here’s a breakdown of the MIND diet:
- Green Leafy Vegetables: Includes spinach, kale, and collard greens.
- Other Vegetables: Encourages a variety of other vegetables.
- Whole Grains: Suggests three or more servings daily.
- Berries: Prioritizes berries over other fruits; at least two servings weekly.
- Fish: Recommends one or more servings of fish per week.
- Poultry: Suggests two or more servings of poultry weekly.
- Nuts: Encourages five servings of nuts daily.
- Olive Oil: One or more servings weekly.
- Red Meat: Limits red meat to four or fewer servings weekly.
- Fast and Fried Foods: Recommends one or fewer servings weekly.
- Pastries and Sweets: Limits to five or fewer servings weekly.
- Wine: Allows one glass per day.
Study Overview
The study tracked 14,145 participants with an average age of 64 years, comprising 70% white and 30% Black individuals. Here are some key details:
- Duration: Participants were followed for an average of 10 years.
- Diet Questionnaire: Participants completed a questionnaire about their diet over the past year. Researchers assessed how closely their eating habits aligned with the MIND diet.
- Scoring System:
- Points were awarded for adherence to the MIND diet (up to 12 points total).
- Higher scores indicated closer adherence to the diet.
Grouping Participants and Cognitive Measurements
Participants were divided into three groups based on their diet scores:
- Low Group: Average diet score of 5
- Middle Group: Average diet score of 7
- High Group: Average diet score of 9
Cognitive Impairment Rates:
- Low Group: 12% developed cognitive impairment.
- Middle Group: 11% developed cognitive impairment.
- High Group: 10% developed cognitive impairment.
Key Findings
After adjusting for factors such as age, high blood pressure, and diabetes, the study revealed the following:
- Reduced Risk: Participants in the high diet group had a 4% decreased risk of cognitive impairment compared to those in the low group.
- Gender Differences: Women who closely followed the MIND diet showed a 6% decreased risk of cognitive impairment, while no such benefit was observed in male participants.
- Cognitive Decline: Those who adhered more closely to the MIND diet experienced a slower decline in thinking skills. This effect was particularly pronounced among Black participants.
Implications of the Study
The findings from this research highlight the potential of simple dietary changes to improve brain health and reduce the risk of cognitive decline. As study author Russell P. Sawyer, MD, notes, “These findings warrant further study, especially to examine these varying impacts among men and women and Black and white people.”
The limitations of the study include its focus on older Black and white individuals, which means the results may not be generalizable to other populations. Further research could provide more insight into how diverse populations respond to the MIND diet.
Conclusion: A Promising Path Forward
As the number of individuals affected by dementia continues to rise, understanding how dietary choices can impact cognitive health is increasingly critical. The MIND diet offers a structured approach to eating that may help delay cognitive issues. With further research, it may become a widely recommended dietary strategy for promoting brain health among older adults.
References
Sawyer, R. P., Blair, J., Shatz, R., Manly, J. J., & Judd, S. E. (2024). “Association of Adherence to a MIND-Style Diet With the Risk of Cognitive Impairment and Decline in the REGARDS Cohort.” Neurology. DOI: 10.1212/WNL.0000000000209817.
Editor’s Note: This article is a reprint. It was originally published here: Health News