A recent study found that following the MIND diet for ten years can lead to a small but significant decrease in the risk of memory, concentration, and thinking problems.
The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, blends elements of the Mediterranean diet and the DASH diet, known for lowering blood pressure. It was specifically designed to help combat cognitive decline, according to Dr. Russell Sawyer, the lead author and an assistant professor at the University of Cincinnati Gardner Neuroscience Institute.
Dr. Sawyer explained that the MIND diet includes ten brain-healthy food groups:
Green leafy vegetables
Other vegetables
Nuts
Berries
Beans
Whole grains
Seafood
Poultry
Olive oil
Wine
The diet also limits five unhealthy food groups:
Red meats
Butter and stick margarine
Cheese
Fried and fast foods
Pastries and sweets
By reducing these foods, the MIND diet lowers the intake of trans and saturated fats, which can benefit overall health. Dr. David Katz, an expert in preventive and lifestyle medicine, noted that the MIND diet’s focus on whole, plant-based foods can reduce inflammation and promote better health outcomes.
While the study showed a link between the MIND diet and cognitive health, Dr. Katz cautioned that it does not prove a direct cause-and-effect relationship. However, he believes the mechanisms behind the diet suggest it is beneficial for brain health.
Study Details and Findings
Published in the journal Neurology, this study is part of the REGARDS study, which examines the reasons behind higher stroke rates in Southern American and Black American populations. Since 2003, REGARDS has tracked about 30,000 adults aged 45 and older, supported by the National Institutes of Health.
In this study, over 14,000 participants were involved, with 70% identifying as White and 30% as Black. Researchers assessed participants’ diets and health metrics at the start and after ten years.
Participants who followed the MIND diet closely were 4% less likely to develop memory and thinking problems compared to those who did not. This finding held even when adjusting for factors like exercise, education, smoking, and mental health.
The benefits were even more pronounced for women, who had a 6% lower risk of cognitive impairment, while men did not show a significant benefit.
Additionally, individuals who closely adhered to the MIND diet experienced slower declines in cognitive function. This effect was particularly strong among Black participants.
Dr. Sawyer expressed surprise at these findings, noting that the MIND diet’s benefits might vary between women and Black individuals, indicating a need for further research.
Need for Further Research
A 2023 clinical trial found that the MIND diet did not significantly reduce cognitive decline compared to a control diet. However, experts worry that the trial’s three-year duration was not long enough to show meaningful results. Dr. Sawyer emphasized that their study’s ten-plus year follow-up provides better insight into the diet’s long-term benefits.
The clinical trial included only 66 Black participants, which limits its applicability compared to the larger cohort study.
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