Shedding pounds is the primary goal of most diet plans, especially when it comes to fad detoxes and cleanses. But not everyone on a diet is looking to lose weight. Different diets can achieve different results. And if you’re hoping to improve your brain health and prevent the onset of Alzheimer’s disease, you may consider trying the MIND diet, which has been linked with slower cognitive decline.
Alzheimer’s disease — a progressive and devastating neurodegenerative disease causing memory loss and confusion — affects 6.5 million Americans and is the most common form of dementia, according to the Alzheimer’s Association. (1) As of 2021, it’s the seventh leading cause of death in the United States. (It lost its spot as the sixth due to the onset of the COVID-19 pandemic.) (1)
Although there is no research linking the MIND diet with reversing Alzheimer’s, there’s plenty of evidence supporting the connection between this dietary approach and preventing the disease.
What Is the MIND Diet Plan, and How Does It Incorporate the DASH and Mediterranean Diets?
MIND (an acronym that stands for the Mediterranean-DASH intervention for neurodegenerative delay) is a “hybrid of the Mediterranean diet and DASH diet, and research suggests it may reduce the risk of developing dementia or slow the decline in brain health,” says Becky Kerkenbush, RD, a clinical dietitian with Watertown Regional Medical Center in Wisconsin.
In a study from 2015, the nutritional epidemiologist Martha Clare Morris, ScD, and her colleagues at Rush University Medical Center in Chicago referenced past studies on the dietary connection between food and cognitive decline, and then borrowed concepts from the Mediterranean diet and the DASH diet — two plant-based diets — to develop a meal plan with brain-boosting benefits. (2) Thus the MIND diet was born.
Although there are similarities among all three diets, the MIND diet is the only one that encourages the consumption of foods that have been found to promote cognitive health.
How Does the MIND Diet Work to Boost Brain Health?
The MIND diet focuses on the intake of plant-based foods, and limiting the intake of animal products and foods high in saturated fat. The emphasis is on plants, and what’s noteworthy is that this diet specifically urges a higher consumption of berries and green leafy vegetables.
Fueling up with flavonoid-rich produce may indeed benefit the mind. Blueberries, strawberries, and blackberries appear to prevent cognitive aging in women by up to 2.5 years, according to a 2012 study. (3) A 2022 review of 11 studies also concluded there was a link between berry-based supplements and cognitive function.
Likewise, there seems to be a link between eating leafy green vegetables — such as kale, spinach, and collard greens — and slower cognitive decline associated with aging, according to a 2018 study. This could be due to an association between eating leafy greens and lower inflammation and oxidative stress, two factors that are associated with Alzheimer’s disease, per a 2010 study. (4) Both berries and leafy greens are rich in antioxidants and can help reduce inflammation and oxidative stress.
Oxidative stress occurs when antioxidant defenses are low and the body can’t fight toxic molecules called free radicals. This stress causes cell damage in the brain and throughout the body, and it has been linked to several diseases, including Alzheimer’s and cancer.
A MIND Diet Food List With the Best and Worst Foods
To help improve your cognition, you’ll need to reach for and avoid the following foods:
Foods to Eat on the MIND Diet
- Green leafy vegetables (kale, spinach, collard greens, lettuce): a minimum of 6 servings a week
- Nuts (almonds, cashews, pistachios): a minimum of 5 servings a week
- Berries (strawberries, blueberries, raspberries, blackberries): a minimum of 2 servings a week
- Beans (black beans, pinto beans, kidney beans): a minimum of 3 servings a week
- Whole grains (quinoa, oatmeal, brown rice, whole-grain pasta and bread): a minimum of 3 servings a day (5)
- Fish (salmon, tuna, trout): at least 1 serving a week
- Poultry (chicken, turkey): at least twice a week
- Olive oil as the primary oil used
- Wine: no more than 1 glass a day
Foods to Limit on the MIND Diet
- Red meat (steak, ground beef, pork, lamb): no more than 4 servings a week
- Butter and margarine: no more than 1 tablespoon daily
- Cheese (brie, mozzarella, or cheddar): no more than 1 serving a week
- Sweets (cakes, brownies, ice cream): no more than 5 servings a week
- Fried or fast food (french fries, chicken nuggets, onion rings, fried chicken, hamburgers): no more than 1 serving a week
How Does the MIND Diet Differ From Other Diet Plans?
Although the MIND diet doesn’t specifically involve exercise, regular physical activity may also help prevent cognitive decline because movement increases blood flow to the brain and helps supply brain cells with nutrients. In fact, regular physical activity can reduce the risk of Alzheimer’s disease by up to 50 percent, according to the Alzheimer’s Research and Prevention Foundation. (6) Therefore, exercise in conjunction with the MIND diet could provide further protection against memory loss.
The MIND diet is also different from other popular plans because there’s no calorie counting and no food groups are eliminated. The paleo diet and ketogenic (or keto) diet are more restrictive than the MIND diet, says Vanessa Rissetto, RD, a nutritionist based in Hoboken, New Jersey, and cofounder of Culina Health. Both of these popular diets minimize the consumption of whole grains, and paleo omits dairy, too. The MIND diet, on the other hand, isn’t overly restrictive and emphasizes an increased intake of foods with cognitive benefits. As a result, you’re still able to enjoy your favorite meats, sweets, and wines in moderation.
Keep in mind that while this approach is particularly beneficial to those with a higher risk for Alzheimer’s disease or dementia, you don’t have to be older or have a family history of the disease to benefit from this diet. “Anyone can benefit from the MIND diet due to its overall healthy eating pattern, and there are no negative side effects,” explains Kerkenbush.
Because this diet is plant-based and includes many different types of food, it is generally easy to stick with, whether you’re preparing meals at home or dining out. However, following this diet may result in a slightly higher grocery bill because of the emphasis on berries and nuts, which can be pricier than some packaged, less-healthy snacks.
To avoid hurting your budget, Dr. Morris recommended in a blog post that you occasionally eat frozen berries and use canned beans, which can be just as filling and delicious, but cheaper. You can also save money on nuts by searching for bulk deals online.
Original article: https://www.everydayhealth.com/diet-and-nutrition/diet/mind-diet-can-this-diet-plan-help-reverse-alzheimers-disease/
