In a recent study, adherence to the MIND diet over a decade has been associated with a modest but significant decrease in the risk of cognitive decline, particularly in thinking, concentration, and memory. The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet integrates principles from both the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet, which are known for their heart health benefits.
Dr. Russell Sawyer, an assistant professor of clinical neurology and rehabilitation medicine at the University of Cincinnati Gardner Neuroscience Institute, led the research. “The MIND diet includes ten brain-healthy food groups such as green leafy vegetables, nuts, berries, beans, whole grains, seafood, poultry, olive oil, and a moderate amount of wine,” he explained. The diet also restricts five unhealthy food groups—red meats, butter and stick margarine, cheese, fried and fast foods, and pastries—to limit the intake of trans and saturated fats.
Dr. David Katz, founder of the True Health Initiative and a specialist in preventive and lifestyle medicine, praised the MIND diet’s approach. “Its emphasis on whole, plant-based foods is likely to reduce systemic inflammation and improve overall health, which could translate into better brain health,” Katz commented. While Katz was not involved in this study, he noted that the diet’s protective effects on cognitive health are promising, though the study itself is correlational and does not establish causation.
Enhanced Benefits for Women and Black Individuals
The study, published in the journal Neurology, is part of the ongoing REGARDS (Reasons for Geographic and Racial Differences in Stroke) study, sponsored by the National Institutes of Health. This study aims to understand the higher incidence of stroke among Southern Americans and Black Americans and has tracked around 30,000 adults aged 45 and older since 2003.
Among the over 14,000 participants, who were 70% White and 30% Black, the research team assessed dietary intake and conducted various health measurements at the study’s inception and after a decade. The MIND diet adherence was scored based on several criteria, including daily servings of whole grains and green leafy vegetables, weekly berry consumption, and frequency of fish and poultry meals.
Participants who adhered closely to the MIND diet were 4% less likely to experience memory and cognitive issues compared to those who did not follow the diet. Women saw a more significant reduction in risk, with a 6% lower likelihood of developing cognitive impairments, while men did not show similar benefits. The study also noted that those who followed the MIND diet had a slower rate of cognitive decline, with the most notable benefits observed among Black participants.
“These findings are intriguing,” Sawyer said. “The differential impact of the MIND diet on women and Black individuals highlights an area ripe for further investigation.”
Need for Further Research
A 2023 randomized controlled trial did not find the MIND diet to be superior to a control diet in reducing cognitive decline, though the researchers noted that the follow-up period was relatively short. “A three-year follow-up, while useful, may not fully capture the long-term benefits of the diet as effectively as the ten-year follow-up in our study,” Sawyer noted. Additionally, the limited representation of Black participants in the trial (only 66) affects the generalizability of its findings compared to the broader cohort in the current study.
In summary, the MIND diet appears to offer potential cognitive benefits, particularly for women and Black individuals, but further research is needed to confirm these findings and explore the underlying mechanisms.
