MIND: The Brain Health Diet

By 2050, an estimated 13 million people in the United States will have Alzheimer’s disease. Two-thirds of those affected will be women.

During the menopause transition, women experience a decline in estradiol levels that contributes to memory decline. Additionally, the decrease in estrogen has been linked to amyloid-beta plaque accumulation, a trademark of Alzheimer’s disease.

Luckily, there are many ways to improve your brain health and minimize your risk of developing Alzheimer’s disease. Lifestyle choices like diet, exercise, and stress reduction have all been shown to meaningfully reduce risk. The MIND Diet was designed specifically to protect brain health in older adults.

The MIND Diet

Nutritional epidemiologist Dr. Martha Clare Morris and her colleagues at Rush University published the MIND diet in 2015. The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay (MIND) was designed to improve brain function and prevent Alzheimer’s and dementia.

The project began in 1997 with the goal of uncovering factors associated with maintaining cognitive health. Participants were recruited from more than 40 retirement communities in Illinois. At the time of enrollment, none of the participants had been diagnosed with Alzheimer’s disease.

Over the span of nine years, the participants underwent two cognitive tests and answered a yearly questionnaire about their diets. Based on their responses, researchers created a MIND diet score that assigned value to 15 categories and quantities of foods that were found to be healthy or unhealthy for the brain.

Participants with the highest MIND scores showed a significantly lower rate of cognitive decline.

The MIND diet takes inspiration from two well-regarded eating patterns, the DASH (Dietary Approach to Stop Hypertension) diet and the Mediterranean diet.

The primary goal of the DASH diet is to help treat and/or prevent high blood pressure. The flexible diet plan is rich in fruits, vegetables, fiber, and protein. Conversely, it is low in saturated fat and restricts sodium.

The Mediterranean diet is modeled after the cuisines of countries like Greece and Italy, and it also emphasizes plant based-foods and heart-healthy fats like olive oil.

Best Foods For Your Brain

Similar to the DASH and Mediterranean diets, the MIND diet promotes plant-based foods and limits intake of saturated fat and animal foods.

The MIND diet recommends the following foods:

1. Whole grains. Aim for three servings each day. Look for 100% whole grain options including quinoa and oatmeal.
2. Leafy, green vegetables. Aim for about six servings per week or one serving per day. Spinach, kale, and collard greens are great options.
3. Vegetables. The more, the merrier! In addition to your leafy greens, eat at least one other serving of vegetables daily.
4. Nuts. Opt for a handful of nuts as an afternoon snack. Researchers encourage at least five servings a week.
5. Beans. Try to include beans in your meal rotation at least four times per week.
6. Berries. Strawberries, blackberries, and blueberries are full of antioxidants that support brain health. Shoot for two servings a week.
7. Poultry. Chicken or turkey should be your entree at least twice weekly.
8. Fish. Fatty fish like salmon and tuna are high in omega-3 fatty acids. Eat these at least once per week to reap the benefits.
9. Olive oil. Use good quality olive oil as your main source of fat for cooking, salad dressing, and other ways you would typically use cooking oil and butter.
10. Wine. No more than one glass per day is recommended.

These foods likely protect against cognitive decline due to the specific nutrients they include. For example, leafy green vegetables are rich in folate, vitamin E, carotenoids, and flavonoids. All these nutrients have been associated with a lower risk of dementia and rates of cognitive decline. High intakes of berries have been shown to improve memory and learning in animal studies, and just one serving of fish per week was found to lower the risk of dementia.

Foods to Avoid

The MIND Diet recommends limiting foods that are high in saturated and trans fat. The recommendations are:

1. Fewer than five servings a week of pastries and sweets
2. Fewer than four servings a week of red meat—including beef, pork, and lamb
3. Fewer than one serving a week of cheese
4. Fewer than one serving a week of fried foods
5. Fewer than one tablespoon a day of butter or margarine

Saturated and trans fats have been linked to many negative health outcomes, including cardiovascular disease and Alzheimer’s disease. High intake of saturated fat has been found to negatively impact cognitive function in older adults.

Research has shown the benefits of the MIND diet in maintaining brain function and reducing the risk of Alzheimer’s disease. The plan is still relatively new, but the results are promising. Following the MIND diet guidelines can help keep your mind sharp as you enter your golden years.