The benefits of both the DASH and Mediterranean diets have already been mentioned to you. However, new study suggests that the MIND diet might be the best way to slow down aging and reduce your risk of dementia.
An investigation exploring whether the MIND diet lowers the risk of dementia by delaying biological aging—the ageing of the body’s cells—was published in the Annals of Neurology. Researchers extracted information on 1,644 dementia-free persons over 60 from the Framingham Heart Study, a long-term investigation aimed to uncover factors leading to heart disease in Massachusetts. Researchers monitored the subjects’ nutrition, blood pressure, and cognition test scores every four to seven years between 1991 and 2008 in order to calculate the individuals’ biological aging rate.
Following the MIND diet has been linked by researchers to both a slower rate of aging and a lower risk of dementia. Additionally, the study discovered that the associations between diet and mortality as well as diet and dementia were strongly impacted by slower aging scores.
According to Melissa Prest, D.C.N., R.D.N., national media representative for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board, the MIND diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay Diet. “It incorporates foods that have been proved to boost brain function and slow cognitive decline, as well as two of the best diets for health—the DASH diet and the Mediterranean diet,” she says.
Regarding the meals that are included, Prest notes that the MIND diet consists of items that have been previously identified as critical for brain function. According to Prest, “the MIND diet includes foods that are high in antioxidants and anti-inflammatory properties, such as:
- leafy green vegetables
- Nuts
- Berries
- Olive oil
Foods high in antioxidants have been shown to reduce inflammation and guard against memory loss and learning impairments, the author says. According to Prest, diets high in antioxidants and low in inflammation can assist to lessen or even prevent some of the normal changes in the brain brought on by aging or Alzheimer’s disease.
However, according to chef, nutritionist, and author of The Plant-Based Diabetes Cookbook Jackie Newgent, R.D.N., C.D.N., the MIND diet is beneficial for more than just the mind; for most individuals, it’s a nutrient-rich way of eating. According to Newgent, the MIND diet’s plant-forward strategy “may help protect” your general health, perhaps lowering your risk of type 2 diabetes and stroke, even if it is not a vegetarian plan. According to registered dietitian and author of The Small Change Diet Keri Gans, M.S., R.D., the MIND diet is a nutrient-rich, generally healthy diet that can benefit everyone. However, she advises people to speak with their doctor if they have any medical concerns.
Prest adds that there are other diets that can help your brain in addition to the MIND diet. She goes on, “Other diets exploring the diet-brain connection include culturally tailored anti-inflammatory diets, intermittent fasting, high-fat, low-carb diet patterns like a keto diet, and the Mediterranean diet compared to a low-fat diet.”
In Summary
According to Newgent, this research demonstrates that you may “literally feed your mind with a goal to outsmart dementia.” A nutritious diet can also help with aging in a beneficial way, according to Gans, in addition to reducing your risk of dementia.
Although the benefits of anti-inflammatory antioxidant-rich foods for the brain are well established, Prest notes that there is still more to understand about the relationship between nutrition and brain aging. “The finding that diet has an impact on brain health is significant.” Thus, Prest advises beginning to enhance your mental well-being by include nuts, berries, and leafy green vegetables in your meals and snacks.