January is Alzheimer’s Awareness Month, so let’s take a look at the MIND diet. It’s been in the news lately, since several research papers have been published in the last few years that have demonstrated the connection between diet and brain health.
The headline news is that people who eat diets rich in green leafy vegetables as well as other vegetables, fruits, whole grains, olive oil, beans, nuts and fish, may have fewer amyloid plaques and tau tangles in their brains than people who do not consume such diets. These are signs of Alzheimer’s disease, and this finding comes from a study published in March 2023, in the prestigious journal Neurology.
The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, combines two proven diets – the Mediterranean diet and the DASH diet - to promote brain health and reduce the risk of cognitive decline. Both of these diets have already been shown to reduce the risk of cardiovascular conditions, such as hypertension, heart attack and stroke.
The MIND diet was originally developed through a study, first published in 2015, funded by the National Institute on Aging. This study followed more than 1,000 older adults for up to 10 years and found that people who ate a plant-forward (but not necessarily vegetarian), minimally processed-food diet had about 53% lower risk of developing Alzheimer’s disease.
Researchers also found that people who scored highest for adhering to the MIND diet had plaque and tangle amounts similar to people 12 years younger, but eating poorly.
When looking at single dietary components, researchers found people who ate the highest amounts of green leafy vegetables (seven or more servings per week), had plaque amounts in their brains corresponding to being almost 19 years younger, compared with people who ate one or fewer servings per week!
Health Benefits of the MIND Diet
• Reduced risk of dementia and Alzheimer’s disease. This finding has been confirmed by multiple studies.
• Improved brain health. Experts believe (as do we) that the whole, nutrient-dense foods emphasized by the MIND diet reduce oxidative stress and inflammation – both of which can harm the brain.
• Improved heart health. One 2022 study which evaluated 2,863 participants over a 10-year follow-up period, found that those who adhered to the MIND diet were less likely to develop cardiovascular disease and related events, such as heart attack and stroke.
• Healthy aging and longevity. In a long-term 2020 study of 882 older adults, participants whose diet matched most closely to the MIND diet showed a 37% reduced risk of dying from any cause, compared to those whose diets matched least.
We have long known that what is good for the heart is also good for the brain. The improvements in vascular health and function may be other mechanisms by which the MIND diet supports brain health.
Why is the MIND diet so powerful?
The MIND diet incorporates foods that are known to boost brain health (such as green leafy vegetables, nuts, berries and whole grains) and limits unhealthy foods (such as ultra-processed foods, sweets, fried foods, red meats and butter). If you are a SHINE reader this must sound familiar! The hypothesis is that plant-based foods that are part of the MIND diet all have various essential nutrients: not only vitamins, minerals and fibre, but also bioactive polyphenols and other plant flavonoids that are known to maintain brain function, and to lower oxidative stress and inflammation in the brain: two of the major underlying factors for neurodegeneration. This is why a diet based on whole unprocessed foods has been shown to be more effective than mere supplementation with isolated nutrients in capsules.
What should I eat to get all these benefits?
• Eat a variety of vegetables: 3 servings daily or more
• In addition, eat 7 one-cup servings a week of leafy greens like spinach and kale: and it’s best to have at least one serving every day!
• Eat at least 5 servings a week of nuts, especially walnuts
• Eat at least 3 half-cup servings a week of beans, lentils or other legumes
• Eat 5 half-cup servings a week of deeply coloured berries
• Eat at least 2 servings a week of lean poultry
• Eat one or more fish meals a week
• Include three whole grain foods daily
• Olive oil should be the main fat in your diet
What Foods Do I Avoid on the MIND Diet?
The five unhealthy food groups that you want to limit on the MIND diet are:
• Fried or ultra-processed food (less than one serving a week)
• Pastries, sweets and sugars (less than one serving a week)
• Red meats
• Margarine and butter (less than 1 tablespoon a day)
• Cheese (less than one 2 ounce serving a week)
Researchers recognize that the MIND diet still benefits people following the diet in moderation, meaning one does not have to achieve the target goal for each food group in order to improve brain health. For example, a person who is having difficulty limiting their intake of red meat can still be considered a healthy eater, provided they are following the other guidelines. It makes sense that eating better is always helpful (again: don’t let the best be the enemy of the good!)
The guideline found to be the most important is to eat at least one serving of leafy green vegetables each day.
As naturopathic doctors we are delighted to see research proving the benefits of our dietary principles, and invite you to check out the recipes on the SHINE website and our 5-day cookbook, to help you live this way. It’s all about long term changes in your dietary choices, and given the many proven benefits of these changes, we hope everyone will make sure they eat all their veggies. We all want to keep our brains healthy, so make every meal count!
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