Latest news with #Mediterranean-DASHInterventionforNeurodegenerativeDelay
National Geographic
5 days ago
- Health
- National Geographic
The diet that could make your brain 7 years younger
Many people worry about losing their mental sharpness as they get older. That's not surprising given that we're all hearing about rising rates of dementia as the population ages: A study in the January issue of Nature Medicine suggested that by the year 2060, the number of adults in the U.S. who will develop dementia is likely to double to a million people. That's a club no one wants to join. Fortunately, science is showing that healthy eating habits can have a powerful impact on protecting cognitive function and memory as we get older. Developed in 2015 by researchers studying the effects of diet on brain function and cognitive decline, the (aptly named) MIND diet combines the Mediterranean diet—with its focus on whole grains, fruits, vegetables, legumes, and olive oil—and the fruit and veggie-rich DASH diet (which was designed to prevent or treat hypertension). Effectively, the MIND diet boils down to eating more high-nutrient foods like leafy greens and berries, and avoiding highly processed foods and saturated fat-filled stuff. Studies show the MIND diet is associated with better brain function and could even help slow age-related cognitive decline . Those with the closest adherence to the MIND diet experienced slower aging of their brains—equivalent to being 7.5 years 'younger' than those with the least adherence. The MIND diet (short for Mediterranean-DASH Intervention for Neurodegenerative Delay) may also play a role in protecting against Alzheimer's disease and dementia. In one study that tracked middle-aged and older adults for an average of four and a half years, those who most closely followed the MIND diet had lower rates of Alzheimer's disease. Even those who moderately adhered to the MIND diet saw a decreased risk of Alzheimer's, more so than those who moderately followed the Mediterranean or DASH diets alone. Again and again—in studies involving Puerto Rican adults in the Boston area, and middle-aged and older adults in China—studies show that close adherence to a MIND-style diet is associated with better global cognitive function and less decline over time. Even when it's started later in life, the MIND diet is associated with a consistent reduction in dementia risk, according to new research presented at the annual meeting of the American Society for Nutrition. Those who improved their adherence to the MIND diet over a period of ten years had a 25 percent lower risk of having dementia. The findings are promising not only for older adults but for younger people, too. Middle-aged women with obesity who followed the MIND diet closely for three months showed greater improvements in their working memory, verbal recognition memory, and attention, compared to women who followed a calorie-restricted diet. And a study in the April 2025 issue of Child Neuropsychology found that kids ages seven to 13 whose food intake most closely resembled the MIND diet had 'significantly lower odds of ADHD' in comparison to kids whose diet least resembled it. The secrets to its protective powers? The foods in the MIND diet reduce inflammation and oxidative stress, both of which are bad for the brain. Eating right for your brain The MIND diet is not a rigid one. It's more of a lifestyle, and a framework for thinking about foods that are best for your brain and body. It relies on a scoring system to rate people on how well they follow the diet: the closer someone adheres to the tenets of the MIND approach—by eating mostly plant-based foods, healthy fats, and lean protein and avoiding highly processed foods, saturated fats, and the like—the higher their 'score.' 'One of the beauties of the MIND diet is the fact that you don't have to be perfect on it and you still see benefits,' says Christy Tangney, a professor of clinical nutrition and family and preventive medicine at the Rush University Medical Center in Chicago and codeveloper of the MIND diet. 'The MIND diet offers more flexibility than the Mediterranean or DASH diets.' The key components of the MIND diet are dark green leafy vegetables (think spinach, kale, Swiss chard, collards, arugula); other colorful veggies such as asparagus, broccoli, Brussels sprouts, carrots, and bell peppers; berries (all kinds); extra-virgin olive oil; and nuts like almonds, walnuts and pistachios. Also important are whole grains such as brown and wild rice, quinoa, barley, farro, oats, and whole-grain breads; beans and legumes; and fish and poultry (white meat, without the skin). And, yes, wine is permitted in moderation. The diet also encourages people to avoid (or, at least, limit) red meat and processed meats, butter and margarine, full-fat cheeses, pastries and other sweets, fast foods, and fried foods. 'One of our big goals is to reduce saturated fat and added sugar intake,' says Tangney, because they promote inflammation. The truth is, the MIND diet, the Mediterranean diet, and the DASH diet have a lot in common—especially an emphasis on fruits, vegetables, and whole grains, and an avoidance of saturated fats, red and processed meats, fried foods, fast foods, and sweets. While the DASH diet places a premium on restricting sodium intake and incorporating low-fat dairy foods, the MIND diet doesn't. While the plant-based foods recommended in all three diets are similar, the MIND diet has a greater focus on leafy, green vegetables, berries, and nuts. How the MIND diet fights inflammation Many of the foods that are emphasized in the MIND diet—such as green leafy vegetables and berries—are high in plant-based compounds called flavonoids, which have strong antioxidant and anti-inflammatory effects, notes Natalia Palacios, an epidemiologist and associate professor of public health at the University of Massachusetts Lowell. 'Oxidative stress and inflammation are very bad for the brain—and antioxidants, especially flavonoids, help reduce inflammation.' Meanwhile, 'fish, which is emphasized in the MIND diet, has long been considered one of the most brain-healthy foods because it is high in omega-3 fatty acids, which help protect neurons from damage,' Palacios says. 'The older we get, the more inflammation we get in the brain and body,' explains Rudy Tanzi, a neuroscientist and director of the McCance Center for Brain Health at Massachusetts General Hospital. 'Neuroinflammation is what leads to dysfunction in the brain, as well as nerve cell damage and cell death. 'Once you have inflammation that triggers cell death, you have more inflammation, [and] it becomes a vicious cycle,' Tanzi adds. 'The biggest benefit of the MIND diet is that it fights inflammation and damage from inflammation.' As an added perk, the diet's fiber content and diversity of plant-based nutrients feed the gut microbiome in a positive way so that 'it has more protective bacteria and less harmful bacteria,' Tanzi notes. This in turn has a positive trickle-up effect on brain health. The MIND diet may even influence total brain volume in addition to boosting overall cognitive functions like verbal memory, visual memory, processing speed, and verbal comprehension and reasoning, as one study reported. 'In terms of the integrity of the brain, polyphenols and other antioxidants preserve hippocampal volume and white matter integrity,' explains Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital in Boston and author of This Is Your Brain on Food. Indeed, a 2023 study in the journal Alzheimer's & Dementia found that people who adhered most closely to the MIND diet had larger volumes of the hippocampus, thalamus, and other critical brain areas—which play key roles in memory, learning, motor control, attention, and emotional regulation—and lower white matter hyperintensities (which indicate tissue damage), as seen on MRI scans. Ultimately, the MIND diet reminds us that what we eat has as much of an effect on our brains as on our bodies. 'What matters most for brain health is overall diet quality and consistency, day after day, year after year,' says Palacios. 'It's not an age-related issue,' adds Naidoo. 'My feeling is we should always be eating this way. We want people to be thinking about their brain health all the time.' This article is part of Your Memory, Rewired, a National Geographic exploration into the fuzzy, fascinating frontiers of memory science—including advice on how to make your own memory more powerful. Learn more.
News18
07-06-2025
- Health
- News18
The MIND Diet Explained: A Look At How This Eating Plan Supports Cognitive Health
Published By : Trending Desk Last Updated: The MIND diet is a scientifically developed eating plan designed to support brain health and lower the risk of neurodegenerative diseases. In today's fast-paced world, maintaining cognitive health and brain function has become a concern for many. While ageing naturally affects the brain, your lifestyle choices and diet plans can pave the way for better cognitive health. Many healthcare organisations have launched programmes aimed at improving cognitive performance and reducing the risk of diseases like Alzheimer's and dementia. This is where the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) comes in – a scientifically developed eating plan designed specifically to support brain health and lower the risk of neurodegenerative diseases. It's not just about living longer, but living well with a clear and active mind. A 2024 study published in Neurology claims that the MIND diet can significantly reduce the risk of memory decline. But How Does The MIND Diet Actually Work? The MIND diet is a blend of two highly regarded diets – It was first developed in 2015 at Rush University Medical Centre by Dr Clare Morris and her team. The diet focuses on including unprocessed, nutrient-rich foods that support brain health. The core idea is to prioritise natural, plant-based items while limiting unhealthy fats and processed foods. Whole Grains: Eat oats, brown rice, or whole wheat bread, ideally three times a day, for steady energy and stable blood sugar levels. Nuts: Almonds, walnuts, and Brazil nuts are a source of healthy fats and vitamin E, which may protect against cognitive decline. Consume two or three times per week. Legumes: Eat Lentils, chickpeas, beans, and soy at least three times a week. Poultry and Fish: Consuming lean chicken and fatty fish like salmon or mackerel at least once a week can provide your body with the protein it needs. What Should Be Avoided On The MIND Diet? Red meat, full-fat cheese, fried food, processed snacks, fast food, and alcohol are discouraged, as they are linked to inflammation and cognitive decline. What Are The Benefits Of The MIND Diet? Lowers the risk of memory loss and cognitive decline, It may help prevent neurodegenerative diseases like Alzheimer's, Supports heart health and regulates blood pressure, Aids in weight management, and Reduces the risk of type 2 diabetes. Adopting the MIND diet isn't about strict rules or cutting out entire food groups. It's about making conscious, mindful choices that nourish the brain. By incorporating these simple dietary habits into your daily routine, you can protect your memory and support long-term brain function.
IOL News
06-06-2025
- Health
- IOL News
MIND your diet: can eating right really reduce your dementia risk?
The spotlight is on the MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay Image: Tholaal Mohamed /pexels We all know someone, a grandparent, a parent, a neighbour, who's struggled with memory loss, confusion or a dementia diagnosis. It's heartbreaking. And while there's no magic bullet to stop Alzheimer's, new research suggests that what's on our palates could make a big difference even later in life. The spotlight is on the MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay. Think of it as a brain-boosting hybrid of two already-famous eating plans: the Mediterranean diet and the DASH diet, both known for supporting heart and overall health. But here's the exciting part: A recent large-scale study presented at the American Society for Nutrition's annual meeting found that people who followed the MIND diet had a significantly lower risk of developing Alzheimer's and other types of dementia, even if they only started eating this way in middle age or later. The Mediterranean diet and the DASH diet, both known for supporting heart and overall health. Image: Valeria Boltneva /pexels What the study found Researchers from the University of Hawaii at Mānoa and the University of Southern California analysed long-term data from the Multiethnic Cohort group. Over 215 000 people aged between 45 and 75, from five racial and ethnic backgrounds, including black, Latino and Asian communities. More than 21 000 of the participants developed Alzheimer's or related dementia over time. Here's what they uncovered: People who closely followed the MIND diet had a 9% lower risk of developing dementia. The risk dropped by 13% among black, Latino and white participants. Even better? Those who improved their diet over 10 years had a 25% lower risk, regardless of their age or background. In other words, it's never too late to make a shift; your brain will thank you for it. What makes this diet different? According to lead researcher Song-Yi Park, associate professor at the University of Hawaii, the MIND diet specifically targets brain health, unlike general healthy eating plans. What is the DASH Diet? DASH stands for Dietary Approaches to Stop Hypertension. It was developed by heart health experts to help lower high blood pressure without needing medication. Why is it recommended by medical professionals? High blood pressure (hypertension) is one of the biggest risk factors for stroke, heart attacks, and kidney disease, all of which are growing health concerns in South Africa, especially with high salt intake, obesity, and lifestyle-related stress. Key features of the DASH diet Low in salt (sodium) High in fruits and vegetables Focuses on whole grains, lean meats, and low-fat dairy Limit red meat, sugary snacks, and processed food Encourages foods rich in potassium, magnesium, and calcium nutrients that help manage blood pressure Think less processed meat and slap chips, and more brown rice, spinach, beans, maize meal (with less salt and no margarine), lean chicken, and fruit like bananas and oranges. People who closely followed the MIND diet had a 9% lower risk of developing dementia. Image: Kristina Snowasp/pexels What is the Mediterranean Diet? This way of eating comes from the traditional diets of people living in countries around the Mediterranean Sea, like Greece, Italy and Spain, where rates of heart disease and chronic illness are lower. Why do doctors love it? It's one of the most researched diets in the world and has been linked to: Better heart health. Reduces inflammation. Lower risk of diabetes. Improved brain function. Key features of the Mediterranean diet: High in fruits and vegetables. Lots of olive oil (healthy fats). Whole grains like brown bread, oats, couscous or barley. Legumes (beans, lentils, chickpeas). Nuts and seeds. Fish and seafood a few times a week. Limited red meat. Wine in moderation (though not essential). Think of this as a more plant-forward diet. Swap deep-fried meats for grilled fish, use olive or canola oil instead of cooking fat, and enjoy avocado, lentils, and roasted veggies more often. Why doctors recommend these diets together (MIND) Both diets: Protect the heart and brain. Focus on natural, whole foods. Reduce intake of salt, saturated fat, and added sugar. They are sustainable, not trendy, so they're safe long-term. When combined with the MIND diet, these eating patterns give specific attention to brain health, especially for older adults at risk of Alzheimer's and dementia. That's why nutritionists and doctors worldwide, including here in SA, are taking notice. The MIND Diet encourages patrons to limit fried foods, dairy. pastries to less than once a week Image: Nadin Sh /pexels What to avoid Fast food or fried food less than once a week. Less than once a week-red meat. Pastries and sweets: no more than five per week. Cheese: less than once a week. Does this diet prevent Alzheimer's? To be clear, this study shows a strong association, not direct cause and effect. As Dr Walter Willett from Harvard University noted, while the findings are compelling, we can't say for certain that diet prevents dementia. And beyond brain health, it's a win-win: the MIND diet also supports heart health, reduces cancer risk, and can improve overall energy and mental clarity.
Yahoo
05-06-2025
- Health
- Yahoo
10 foods that may reduce your risk of developing dementia
Dementia is the health condition that almost half of us fear the most. So it stands to reason that we're constantly looking for ways to avoid developing it. Alongside making lifestyle changes, there are other steps you can take that may lower your risk. Including, tweaking your diet. According to a new study, people aged 45 to 75 who followed the MIND diet (more on that in a moment) were less likely to develop Alzheimer's and other forms of dementia. The research, conducted by the University of Hawaii at Manoa, found that the closer people stuck to the diet, the more their risk dropped. Even small improvements to diet over time were linked to an average 9% drop in dementia risk. And people who improved their adherence to the diet over 10 years – including those who didn't follow it closely at first – had a 25% lower risk of dementia than those whose adherence dropped. "Our findings confirm that healthy diet patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias," said Dr Song-Yi Park, associate professor at the University of Hawaii at Manoa. If you've heard of the Mediterranean diet or DASH diet before, you're already halfway there. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. A bit of a mouthful, yes, but it's really just a blend of two diets already linked to better heart and brain health. It's not about counting calories but building habits over time and cutting back on things that aren't as brain-friendly: processed snacks, sugary drinks and alcohol. The focus is on everyday brain foods – including leafy greens, berries, nuts, and olive oil – that scientists say can help protect brain cells, improve memory, and reduce inflammation. According to Alzheimer's Research UK, this way of eating has been linked to a range of health benefits, including improved brain health. So, if you're wondering what to actually eat, here are the key foods to focus on, plus easy ways to get more of them in your five-a-day. Eating your greens might be one of the simplest ways to support your brain health. Studies have found that eating one or two servings of leafy greens daily, such as spinach, kale, and Brussels sprouts, can slow down age-related cognitive decline. In fact, older adults who regularly included these vegetables in their diet performed on memory tests as if they were 11 years younger than those who ate them less frequently. Tips for eating more: Add spinach or kale to smoothies, wilt and stir into soups or omelettes, or enjoy in a fresh salad – the MIND diet recommends aiming for at least six servings a week. Research shows that fruits and vegetables rich in carotenoids (the pigments behind those bright orange, red and yellow colours) could be linked to better brain health. That includes things like carrots, sweet potatoes, squash, red peppers, tomatoes, papaya and apricots, as well as greens like spinach and kale. Tips for eating more: Add roasted veg to grain bowls, use them to bulk out chillis, curries and ragus, or keep chopped peppers on hand for easy snacking. A variety of veg daily is the goal. Blueberries, blackberries and raspberries are packed with antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that may help protect brain cells from damage. They've also got the bonus of being naturally lower in sugar than many other fruits. Tips for eating more: Throw them into porridge, sprinkle on pancakes, mix with yoghurt or blend into a smoothie. Try to include them at least twice a week. Fatty fish like salmon, tuna and sardines are some of the best sources of omega-3 fats, especially one called DHA – a type of fat that plays a key role in keeping the brain healthy. Our bodies can't make it on their own, so getting enough through food really matters. Tips for eating more: Bake salmon for dinner, rustle up a tuna panini, or top toast with sardines, lemon and herbs. One or more servings a week are recommended; just skip the frying, as this can increase the fat content. Walnuts, almonds, lentils, flax seeds and soybeans are small but mighty. They're rich in healthy fats, vitamin E, B vitamins, choline, magnesium and zinc, all nutrients known to support long-term brain health. Tips for eating more: Snack on a small handful, stir lentils into stews or sprinkle seeds onto yoghurt or porridge – five servings a week is MIND's recommendation. Wholegrains like oats, brown rice, quinoa and barley are high in fibre and B vitamins, and may help reduce inflammation in the brain. They also help keep your energy and focus steady – a win for memory and concentration. Tips for eating more: Start your day with porridge or overnight oats, and switch to wholemeal versions of rice, pasta and bread. Aim for three servings a day. Olive oil is one of the key ingredients in the MIND diet, and for good reason. It's high in healthy monounsaturated fats and antioxidants, and research has linked it to better brain health and a lower risk of dementia-related death. Tips for eating more: Use it for roasting veg, drizzling on salads or as a base for homemade dressings – ideally as your main added fat. Beans are an underrated brain food. They're full of fibre, plant protein and nutrients like folate, which some UK research has linked to a reduced risk of cognitive decline. They also help keep blood sugar steady, which is important for long-term brain health. Tips for eating more: Add to soups, stews or salads, or mash into dips and spreads. Aim for four or more bean-based meals a week. Lean meats such as chicken and turkey provide protein without red meat's high saturated fat content – something the MIND diet recommends limiting. Eating poultry a couple of times a week has been linked to a lower risk of memory loss later in life. Tips for eating more: Grill chicken in wraps or cook turkey mince in your usual pasta sauce. The MIND diet recommends two servings a week. Okay, it's not officially part of the MIND diet, but we all deserve a treat! Studies say a small amount of dark chocolate may offer brain benefits, especially varieties with at least 70% cocoa. Tips for eating more: Enjoy a square or two, ideally paired with nuts to slow sugar release. Or mix it into your porridge for a morning sugar bump. Read more on health: What is resting heart rate and why is it important for your health? (The Telegraph, 7-min read) Five lifestyle choices that cut Alzheimer's risk (Yahoo Life UK, 4-min read) 6 benefits of vitamin D from slowing down ageing to boosting immunity (Yahoo Life UK, 4-min read)
New York Post
05-06-2025
- Health
- New York Post
People who eat certain type of diet are at low risk for dementia, research shows
Certain foods may feed the brain better than others. New research presented this week at NUTRITION 2025, the annual meeting of the American Society for Nutrition in Orlando, Florida, found that the MIND diet is particularly beneficial for cognitive health. Advertisement People who followed the MIND eating plan — which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay — were 'significantly less likely' to develop Alzheimer's disease or other forms of dementia, according to a press release from the American Society for Nutrition. What is the MIND diet? MIND is a hybrid of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension), the latter of which is designed to reduce blood pressure. The diet focuses on 'brain-healthy foods' like leafy green vegetables, berries, nuts, and olive oil. 'The MIND diet is unique as the first eating plan focused on foods to specifically improve and support cognitive health,' Lauren Harris-Pincus, registered dietitian nutritionist and founder of and author of 'The Everything Easy Pre-Diabetes Cookbook,' told Fox News Digital. Advertisement 5 New research presented this week at NUTRITION 2025 found that the MIND diet is particularly beneficial for cognitive health. bit24 – 5 Those who followed the diet were shown to have an overall 9% reduced risk of dementia. LIGHTFIELD STUDIOS – The plant-focused MIND diet highlights 10 types of food, including berries, leafy greens, veggies, whole grains, nuts and seeds, beans, legumes, seafood, poultry, and olive oil, according to Harris-Pincus, who was not involved in the research. 'These focus foods contain nutrients that play a critical role in supporting brain health, including flavonoids, carotenoids, B vitamins, omega-3 fatty acids (especially DHA), choline, and minerals like magnesium, potassium, and calcium,' she said. Advertisement 'The diet also suggests limiting foods such as pastries, refined sugar, red meat, cheese, fried foods, fast food, and butter or margarine.' 5 The plant-focused MIND diet highlights 10 types of food, including berries, leafy greens, veggies, and whole grains. monticellllo – MIND's impact on brain health Researchers from the University of Hawaii analyzed data from nearly 93,000 U.S. adults who reported their dietary habits during the 1990s as part of the Multiethnic Cohort Study. At the start of the study, participants ranged in age from 45 to 75. Advertisement 5 People who followed the MIND eating plan were 'significantly less likely' to develop Alzheimer's disease or other forms of dementia, according to a press release from the American Society for Nutrition. Jacob Lund – In analyzing which participants developed Alzheimer's or other dementias in later years, the MIND eating plan performed better than other healthy diets in terms of reducing dementia risk, with benefits seen among both younger and older groups. Those who followed the diet were shown to have an overall 9% reduced risk of dementia, and some groups — African American, Latino, and White participants — showed a 13% lower risk. Asian-Americans and native Hawaiians did not show as pronounced a risk reduction. 5 '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,' said Song-Yi Park (not pictured), PhD, associate professor at the University of Hawaii at Manoa. LIGHTFIELD STUDIOS – The longer people adhered to the diet, the greater the reduction of risk. Those who followed the plan over a 10-year period had a 25% lower risk compared to those who didn't stick with it. '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,' said Song-Yi Park, PhD, associate professor at the University of Hawaii at Manoa, in the release. 'This suggests that it is never too late to adopt a healthy diet to prevent dementia.'
