by We know that food is powerful, but can the right diet slow down the clock? Science says maybe – but it helps if you keep your brain health in mind. According to a recent study published in Annals of Neurology, the Mediterranean-DASH Intervention diet for Neurodegenerative Delay (MIND) may boost brain health, lower dementia risk, and even help with biological aging. Results were obtained using data from the ongoing Framingham Heart Study, looking at more than 1,600 dementia-free adults over the age of 60. Researchers studied the participants’ biological aging from 1991-2008, ultimately finding that those who followed the MIND diet had lower aging scores. nor those who did not. So what exactly is the MIND diet, and how does it really work?
To find out what the MIND diet is and how it affects aging, we turned to longevity and nutrition experts. They explained exactly how the MIND diet affects the brain, what foods are involved, and what you should know before you try it yourself. Read on to learn more about the MIND diet, including its potential benefits.
Experts Featured in this Article:
Nicola Guess, MD, PhD, is a researcher on the MyFitnessPal Scientific Advisory Board.
Martha Theran, RD, is a registered dietitian and educator at the Pritikin Longevity Center.
What is the MIND Diet?
The MIND diet is basically a combination of the Mediterranean and DASH diets. “The main components of the MIND diet include ‘brain foods’ like nuts, berries, olive oil, and green leafy vegetables,” says Martha Theran, RD and educator at the Pritikin Longevity Center. “These foods are rich in nutrients and antioxidants that support brain function and help reduce neurodegeneration, offering a comprehensive approach to maintaining cognitive health and preventing age-related decline. According to Nicola Guess, MD , PhD, researcher on the MyFitnessPal Scientific Advisory Board, the MIND diet specifically includes:
- Whole Grains: 3 Servings a Day
- Green Non-Leafy Vegetables: 1+ Servings a Day
- Green Leafy Vegetables: 6+ Servings a Week
- Nuts: 5+ Servings a Week
- Beans: 4+ Servings a Week
- Berries: 2+ Servings a Week
- Poultry: 2+ Meals of the Week
- Fish: 1+ Meals of the Week
- Olive oil: To be used as the main additional fat
What Do These Foods Do for Brain Health?
With increasing interest in the longevity space, Dr. I guess we are starting to think about aging differently, emphasizing brain health and the biological aging of cells. “This more ‘molecular’ approach to aging is the result of the development of the MIND diet, [which is] designed to preserve brain health and slow cellular aging by promoting the consumption of foods rich in antioxidants and anti-inflammatories to help fight oxidative stress and inflammation,” she says. adherence to the MIND diet for better cognitive function in older adults, Theran explains how some of the key components of the MIND diet specifically affect the brain:
- Nuts: “Rich in healthy fats, antioxidants, and vitamin E, nuts can protect brain cells from oxidative stress and inflammation.”
- Berries: “Berries are high in antioxidants, especially flavonoids, and can improve communication between brain cells and reduce brain inflammation.”
- Olive oil: “Contains monounsaturated fats and polyphenols that help reduce inflammation and oxidative damage in the brain.”
- Green, Leafy Vegetables: “Provide essential nutrients like vitamin K, lutein, folate, and beta-carotene, which have been linked to slower cognitive decline. In addition, green leafy vegetables are believed to protect the brain because high levels compounds in them that fight oxidative stress.”
Can the MIND Diet Help With Aging?
“Evidence is growing to support the claims that the MIND diet can slow down cognitive aging and lower the risk of dementia,” says Theran. She refers to a 2015 study published in “Alzheimer’s & Dementia,” which found that individuals who followed the MIND diet closely (and even those who only “moderately” followed the diet) had a 53% reduced risk of Alzheimer’s disease MIND food reduced risk by about 35%). Dr. says Guess the results were consistent even after adjusting for lifestyle factors and health conditions associated with dementia. Although these results are promising, it is important to note that the research linking the MIND diet to higher memory scores, lower risk of dementia, and slower cognitive decline, is still in its early stages.
“Despite these promising results, the research is primarily observational, and factors such as socioeconomic status and overall lifestyle can be biased in such studies,” says Dr. Guess. “For example, people who tend to eat more berries may have higher levels of income and education, and are likely to have an intellectually stimulating job, both factors that likely protect cognitive function and brain health. ” We won’t be able to establish causality until more randomized controlled trials are done, but in the meantime, she says the MIND diet is still considered a healthy option.
Is the MIND Diet Safe?
There are many benefits to eating brain healthy foods, but is there anyone who should avoid the MIND diet? “The MIND diet is generally considered safe and beneficial for most people, due to its basis in the Mediterranean and DASH diets, which are associated with numerous health benefits, including lower blood pressure, cholesterol levels improved, and reduced risk of chronic disease,” Dr. say . “However, individuals with specific dietary restrictions or allergies – such as nut allergies – may need to adapt the diet to their needs.” She also says that people on blood-thinning medication should also be careful about eating green, leafy vegetables because of their high vitamin K content (which can interact with their medication). Before making any significant dietary changes, Dr. Guess consult a healthcare professional to get the best personalized medical advice.
Chandler Plante is an assistant editor for PS Health & Fitness. Before that, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty and disability.
