It’s safe to say many of us are inspired to focus on healthier habits in the new year but have you considered how your eating habits could impact your brain health? Let’s talk about the MIND Diet.
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Alzheimer’s disease affects an estimated 6.9 million Americans aged 65 years and older, a number expected to double in the coming decades¹. The idea that lifestyle choices can play a big role in preventing cognitive decline as we age is both empowering and motivating! In fact, the National Institute on Aging (NIA) found a 60% lower risk of developing Alzheimer’s for those who adhered to four or all five of the healthy lifestyle behaviors²:
- Physical activity
- Not smoking
- Light-to-moderate alcohol consumption
- Closely adhering to the MIND eating pattern
- Cognitive activities
There is a growing body of evidence to support the power of nutrition in reducing the risk of Alzheimer’s disease. Actually, there are hundreds of active clinical trials being studied each year on Alzheimer’s/related dementia that are non-drug interventions such as exercise, diet, sleep and cognitive training. For the purpose of this blog, we will dive into what the MIND-style eating pattern is and its effect on brain health.
What is the MIND-Style Eating Pattern?
The MIND-style eating pattern, aka Mediterranean DASH Neurodegenerative Delay… (phew, that was a mouthful), was developed by nutrition researchers at Rush University Medical Center. It is a hybrid of the basic components from the Mediterranean and DASH-style eating pattern emphasizing foods that reduce inflammation, oxidative stress and vascular damage.
I previously wrote a blog talking about the Mediterranean-style eating pattern here. DASH, or otherwise known as Dietary Approaches to Stopping Hypertension was an eating pattern originally designed to lower blood pressure, focusing on limiting sodium while encouraging nutrient dense foods like fruits, vegetables, whole grains and lean proteins. 
Essentially, The MIND diet is a “hybrid of the basic components from the two diets with modifications made based on scientific reviews on nutrition’s role in the aging brain”³.
Health benefits
So far, many observational studies have shown that closely adhering to the MIND eating pattern was associated with a reduced risk of Alzheimer’s and a slower rate of cognitive decline4 . Researchers propose the MIND eating pattern is effective due to a combination of factors. One, it prioritizes foods rich in antioxidants, healthy fats and essential nutrients such as certain vitamins, carotenoids and flavonoids, that combat the causes of cognitive decline: reducing oxidative stress and inflammation in the brain, improving vascular health and potentially influencing the gut-brain axis by promoting healthy gut microbiome4!
While its primary aim is to protect cognitive function, its overlap with the Mediterranean-Style and DASH eating pattern also makes it beneficial for heart health, diabetes and certain cancers as these two eating patterns have been documented to lower the risk of these diseases5. Many clinical trials are currently underway to learn more about the relationship between diet and reduced risk of Alzheimer’s and cognitive decline.
Core Principles of the MIND eating pattern
The MIND-style eating pattern currently does not have set guidelines. Instead, it emphasizes 10 brain-healthy food groups to eat more of and advises limiting 5 less beneficial categories³. The focus is on nutrient dense, minimally processed foods that help reduce inflammation and promote vascular health which research is showing may be key factors in maintaining cognitive function.
10 Foods to Include:
Leafy Greens: kale, collards, greens, spinach, lettuce, tossed salad. Aim for 6 servings per week
Other vegetables: Variety is best! Some suggestions: green/red peppers, squash, carrots, broccoli, celery, tomatoes, string beans, corn, zucchini/summer squash. Aim to eat another vegetable (preferably non-starchy) in addition to the green leafy vegetables at least once per day.
Berries: Strawberries, blueberries, raspberries and blackberries. Aim to eat at least 2 servings per week. Interestingly the Medi- and DASH eating pattern recommend eating a variety of fruit, but berries have shown to have the strongest evidence (so far) with improved brain function as they are high in flavonoids!
Nuts: Aim for 5 servings per week. So far the MIND eating pattern doesn’t specify which type of nuts so ensure to consume a variety: peanuts, almonds, walnuts, etc.
Olive oil: Aim to use as primary cooking oil.
Whole grains: Choose whole grains like quinoa, brown rice, whole wheat pasta, oatmeal, 100% whole wheat bread, corn tortillas etc. (0.5 cup cooked grains, 1 slice of bread etc. = 1 serving.) Aim for 3 or more servings per day.
Fish (not fried): Choose fatty fish such as salmon, sardines, trout, tuna and mackerel for their high omega 3-fatty acid content which is essential for our brain function. Aim for at least 1 serving per week.
Beans: This includes beans, lentils and soybeans. Include beans in at least 3 meals per week.
Poultry (not fried): Chicken, turkey. Aim to include in at least 2 or more meals per week. There are so many cooking options such as roasting in the oven, steaming, and grilling.
Wine: Resveratrol, an antioxidant found in red and white wine that has been linked to reduce cognitive decline. There is still much debate in the scientific world whether it has clear benefits in humans. The MIND eating style currently suggests no more than 1 glass daily.
5 Foods Suggested to Limit:
Butter & margarine: Aim to eat less than 1 tablespoon (~14 grams) daily.
Red meat: Includes all beef, pork, lamb and products made from these animal proteins. Aim for no more than 3 servings per week.
Fried Food: especially from fast-food restaurants as these tend to be high in trans fat which has shown to accelerate brain ageing. Aim to limit consumption to less than once per week.
Pastries & Sweets: High intake of refined sugar can contribute to insulin resistance and inflammation. This includes most of the ultra-processed foods that come to mind: pastries, cookies, brownies, ice cream, doughnuts, cake and more. The MIND eating pattern suggests limiting these to no more than 4 servings per week.
Cheese: Consume cheese less than once per week.
To Clarify…
You can eat more than just these 10 foods but according to the research eating more of the 10 recommended foods and less of the foods recommended to be limited has been associated with a lower risk of Alzheimer’s disease and better brain function over time³.
If you find that eating the recommended target number of servings or limiting the less recommended is not feasible for your lifestyle right now, don’t be discouraged to completely jump ship as research shows that even “following the MIND eating pattern to a moderate degree is associated with a reduced risk of Alzheimer’s disease and cognitive impairment”³.
How to Get Started:
- Small Changes, Big Impact: Start by adding a serving of leafy greens to one of your meals or switching from butter to olive oil.
- Batch Cooking: Prepare beans, whole grains or roasted veggies in advance for easy additions to your meals throughout the week. Click here to read all about meal prepping!
- Try a New Snack: Try a handful of nuts or fresh fruit. They require no prep and are convenient to pop into your bag for lunch, plus the fiber content will keep you satiated between meals.
More research is still needed to understand the MIND diet’s effects and with new research coming out every year, I am hopeful we will learn much more about nutrition and brain health in the coming years.
Medical Advice Disclaimer: The information provided on this blog is for informational and educational purposes only. No material provided in this blog, including images and graphics, is intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider before making any dietary changes or starting a new health care regimen. Do not neglect professional advice because of what you may have read in this blog.
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References:
- Solomon, A., et al. “Advances in the Prevention of Alzheimer’s Disease and Dementia.” Journal of Internal Medicine, vol. 275, no. 3, Mar. 2014, pp. 229–50. DOI.org (Crossref), https://doi.org/10.1111/joim.12178.
- “Combination of Healthy Lifestyle Traits May Substantially Reduce Alzheimer’s.” National Institutes of Health (NIH), 17 June 2020, https://www.nih.gov/news-events/news-releases/combination-healthy-lifestyle-traits-may-substantially-reduce-alzheimers.
- Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & dementia : the journal of the Alzheimer’s Association, 11(9), 1007–1014. https://doi.org/10.1016/j.jalz.2014.11.009
- “What Do We Know About Diet and Prevention of Alzheimer’s Disease?” National Institute on Aging, 20 Nov. 2023, https://www.nia.nih.gov/health/alzheimers-and-dementia/what-do-we-know-about-diet-and-prevention-alzheimers-disease.
- Diet review: Mind diet. (2022, July 15). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mind-diet/
