A recent study published in Neurology found that closely following a MIND diet may reduce the risk of cognitive impairment and slow the rates of decline associated with aging. The effects on cognitive aging were more prominent in women, with lesser associations seen in men. The study also revealed that adherence to the diet had a stronger impact on Black participants compared to white participants. While the research doesn’t establish a definitive link, it consistently shows that one’s diet can affect the pace of cognitive loss over time.
The study focused on cognitive impairment and decline, which are common occurrences as individuals age. Researchers were particularly interested in exploring potential differences between White and Black Americans in this process. The study encompassed data from 14,145 white and Black adults who participated in the Food Frequency Questionnaire in the REGARDS study. It was found that greater adherence to the MIND diet was associated with decreased cognitive impairment risk and slowed decline in both white and Black participants, with a stronger correlation observed in Black individuals.
The MIND diet emphasizes the consumption of nutrient-dense foods such as vegetables, fruits, nuts, whole grains, fish, and poultry. Although the diet does not require the complete elimination of red meat, it suggests limiting consumption to no more than three servings per week. Processed and refined foods, especially fast foods rich in trans fats, are discouraged as they have been linked to several health conditions. Sugars are particularly avoided in the MIND diet due to their negative impact on blood sugar levels.
Certain foods are encouraged in the MIND diet, such as berries, which are rich in antioxidants and have been linked to improved cognitive function and memory. These compounds can reduce inflammation in the brain, protect brain cells, and support overall brain health. The diet focuses on fresh, whole foods while avoiding highly processed and refined products. While no single food can guarantee better brain health, the MIND diet is designed to provide an overall neuroprotective effect through its nutrient-rich components.
Scott Kaiser, MD, a geriatrician not involved in the study, highlighted the brain health benefits of the MIND diet, including the ability to slow brain aging and reduce the risk of Alzheimer’s disease. The diet includes a variety of foods known to support brain health, such as green, leafy vegetables, nuts, and nutrient-dense proteins. While ongoing research is exploring the impact of different dietary components on brain health, the MIND diet stands out for its consistent associations with cognitive function and decline. By incorporating a variety of nutrient-rich foods and limiting certain dietary choices, individuals may be able to support brain health and potentially reduce the risk of cognitive decline as they age.
