Late-Life Adoption of MIND Diet Reduces Dementia Risk
Dementia, specifically Alzheimer's disease, is a pressing concern worldwide, with an estimation of over 57 million individuals affected as of 2021. Luckily, adopting certain lifestyle changes might lower the risk of developing this debilitating condition.
In 2015, researchers at Rush University Medical Center crafted the MIND diet — a unique plan that blends elements from the well-known Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. This dietary approach emphasizes brain-healthy foods while minimizing less beneficial options.
With its focus on leafy greens, berries, nuts, beans, whole grains, and olive oil, the MIND diet is thought to protect against cognitive impairment and, more specifically, Alzheimer's disease.
Recent research suggests that one can still reap benefits from the MIND diet even if they begin following it later in life. Surprisingly, these benefits were particularly evident in individuals identifying as African American, Latino, or white.
In a study presented at NUTRITION 2025, the American Society for Nutrition’s flagship annual meeting, individuals with the highest MIND diet scores faced a 9% lower risk of developing dementia. This risk reduction increased to 13% for participants from those ethnic groups.
Those who improved their adherence to the MIND diet over a decade, including those who didn't initially stick closely to it, witnessed a 25% drop in dementia risk compared to those whose adherence declined.
The study has yet to undergo full peer review and publication in a specialised journal.
The Components of the MIND Diet
Brain-Healthy Foods- Leafy greens: Consume foods like kale, spinach, and other greens regularly, promoting brain health.- Berries: Eat berries such as blueberries and strawberries multiple times per week.- Other vegetables: A diverse variety of veggies, beyond leafy greens, is recommended daily.- Nuts: Have a handful several times per week.- Beans and legumes: Incorporate these into your diet regularly for plant-based protein and fiber.- Whole grains: Consume at least three servings daily to provide steady energy for the brain.- Fish: Especially fatty fish (like salmon), aim for one serving weekly.- Poultry: Limit fried varieties, but have a few servings weekly.- Olive oil: Use as the primary cooking oil.- Wine: In moderation, typically one glass per day.
Foods to Limit- Red meat: Limit red meat to less than four servings per week.- Butter and stick margarine: Use sparingly, substituting with healthier fats like olive oil.- Cheese: Consume cheese less than once per week.- Pastries and sweets: Restrict these, aiming for less than five servings per week.- Fried or fast food: Consume less than once per week.
The MIND diet's benefits are believed to stem from reduced inflammation, oxidative stress, and improved vascular health—all integral for long-term brain health. By consuming nutrient-dense, antioxidant-rich foods and healthy fats, one can preserve memory and mental clarity as they age.
The MIND diet, a unique blend of the Mediterranean and DASH diets, prioritizes brain-healthy foods while limiting less beneficial options. This diet promotes the consumption of leafy greens, berries, other vegetables, nuts, beans, whole grains, fish, poultry (limited fried varieties), olive oil, and moderate wine. Red meat, butter, cheese, pastries, sweets, fried or fast food are to be consumed sparingly.
The MIND diet is associated with a lower risk of developing dementia, including Alzheimer's disease. In a study, individuals with the highest MIND diet scores faced a 9% lower risk of developing dementia, which increased to 13% for participants from ethnic groups like African American, Latino, or white.
Moreover, those who improved their adherence to the MIND diet over a decade, even starting later in life, witnessed a 25% drop in dementia risk. These benefits are linked to reduced inflammation, oxidative stress, and improved vascular health, all essential for long-term brain health.
By following the MIND diet, one can preserve memory and mental clarity as they age, contributing to overall health-and-wellness, fitness-and-exercise, and mental-health. Furthermore, this dietary approach aligns with the latest science in nutrition, neurology, and medical-conditions, making it an effective strategy for weight management and disease prevention, particularly for dementia.
