Diet and Our Risk of Dementia

We are constantly bombarded by various diets in the media - gluten-free, grain-free, paleo, vegan. Is there a diet that has been shown to reduce our risk of dementia? One diet that has shown promise is the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). This diet was created by researchers at Rush University with the goal of promoting brain health. It combines components from the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diet and also emphasizes certain foods that have been found to be associated with a reduced risk of cognitive decline such as leafy green vegetables and berries. The Mediterranean diet is known for it’s benefits to cardiovascular and overall health while the DASH diet has been proven effective in preventing hypertension and diabetes. Both have also been noted to have positive cognitive effects but were not designed specifically to protect cognitive health.

The MIND diet emphasizes plant-based foods* including:

• leafy green vegetables

• whole grains

• berries

• nuts

• beans

• olive oil as the primary oil

*two or more servings per week of poultry and one or more serving per week of fish are also included

The following foods are limited:

• sweets and pastries

• red meat and red meat products

• fried and fast foods

• whole fat cheese

• butter and margarine

The first study of the MIND diet included over 900 individuals ranging from fifty-eight to ninety-eight years old who were followed for an average of approximately five years. The results were published in 2015 and showed that those with strict adherence to the diet had a 53 percent lower risk of developing Alzheimer’s disease compared to those with the lowest diet adherence, while those with intermediate adherence to the diet had a 35 percent lower risk. Higher adherence to the diet was also associated with a slower decline in cognitive abilities. Multiple subsequent studies of the MIND diet similarly have shown a reduction in dementia risk.

While more research is needed to further demonstrate the benefits of this diet, these findings support that dietary patterns influence our risk of dementia. Additionally, a diet which emphasizes nutrient dense whole plant foods such as leafy green vegetables, whole grains, nuts, berries, and beans appears to be protective. There is not one universal diet that is ideal for everyone, however small dietary changes that include optimizing the intake of these types of foods in combination with other positive lifestyle behaviors - regular physical activity, restorative sleep, stress management, and maintaining meaningful social connections - can reduce our risk of developing dementia.