Introduction
A Healthy and Delicious Eating Plan to Keep Your Brain Sharp
Everyone forgets where they put their phone sometimes. But when memory lapses become frequent, it might signal something more serious. According to the Centres for Disease Control and Prevention (CDC), 1 in 9 American adults experience subjective cognitive decline (SCD), marked by persistent confusion and memory issues that are early warning signs of dementia. SCD can be a precursor to Alzheimer’s disease, the seventh leading cause of death in the United States. Despite the prevalence of these conditions, only 4 in 10 Americans seek medical advice when experiencing memory problems.
“The good news is that 40 percent of dementia is believed to be preventable,” says Nathaniel Chin, M.D., medical director of the Wisconsin Alzheimer’s Disease Research Center. “In addition to managing risk factors like heart disease, diabetes, depression, and physical inactivity, our diet plays a crucial role.”
Understanding Cognitive Change
Cognitive impairment, cognitive decline, dementia, and Alzheimer’s are often used interchangeably, but they are not the same. They exist on a spectrum of cognitive change. Mild cognitive impairment involves memory lapses beyond normal age-related changes but doesn’t interfere with daily functioning. Dementia, however, is severe enough to impact daily tasks like managing finances or medications. Alzheimer’s is a specific type of dementia, but not everyone with dementia has Alzheimer’s.
The Link Between Diet and Brain Health
“The brain is an incredibly hungry organ,” says Maggie Moon, M.S., RD, author of The MIND Diet. Although the brain constitutes only 2 percent of body weight, it consumes 20 percent of our calories. Since the heart pumps a quarter of the body’s blood to the brain, brain health is closely linked to heart health.
A heart-friendly diet low in saturated fat and sodium is a good start, but the brain also needs healthy fats, B vitamins, iron, antioxidants, and vitamin D for optimal function. These nutrients help with cell development, oxygen transport, and protection against inflammation and oxidative stress.
The MIND Diet at Work
The MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) combines elements of the Mediterranean and DASH diets, focusing on 10 brain-friendly food categories, including leafy greens, berries, whole grains, nuts, olive oil, and small amounts of poultry and fish. It limits foods high in saturated fats, trans fats, and added sugars such as butter, cheese, red meat, fried foods, pastries, and sweets.
Researchers at Rush University Medical Centre in Chicago created the MIND diet in 2015. They recruited older adults without dementia, administered cognitive tests, and tracked their diets for an average of five years. The study found that participants with the highest MIND diet scores had cognitive abilities equivalent to someone 7½ years younger. Those who closely followed the MIND diet were 53 percent less likely to develop Alzheimer’s disease, while moderate adherence reduced the risk by 35 percent.
What Makes MIND So Effective?
“The MIND diet is largely plant-based, delivering nutrients that promote brain health,” says Paul Jacques, D.Sc., of the Jean Mayer USDA Human Nutrition Research Centre on Aging at Tufts University. Berries and leafy greens are particularly beneficial due to their high levels of polyphenols and antioxidants, which protect brain cells. Research published in Neurology in 2018 found that daily servings of leafy greens could slow cognitive decline by up to 11 years.
Limiting red meat and butter is also essential, as excessive saturated fat can lead to cognitive decline and beta-amyloid plaque formation. Fried foods, which form harmful compounds called advanced glycation end products, are also restricted. Additionally, cutting back on added sugars helps prevent insulin resistance, which can damage brain cells and accelerate brain aging.
The Bigger Picture
Research on the MIND diet continues to show promising results. A 2023 study in JAMA Psychiatry found that middle-aged and older adults who followed the MIND diet were 17 percent less likely to develop dementia. Another 2023 study from Rush University Medical Centre found fewer Alzheimer’s-related amyloid plaques in the brains of those who adhered to the MIND diet.
While the research shows a strong association between diet and cognitive health, it does not prove causation. Dr. Chin emphasizes the importance of a holistic approach to brain health, including exercise, restorative sleep, mental stimulation, social engagement, and stress reduction.
The MIND diet, a blend of the Mediterranean and DASH diets, offers a powerful strategy for maintaining cognitive health. By focusing on nutrient-rich foods and limiting harmful ones, this eating plan supports brain function and may reduce the risk of dementia. For optimal benefits, combine the MIND diet with other healthy lifestyle practices.
References
- Centers for Disease Control and Prevention. "Subjective Cognitive Decline — A Public Health Issue."
- Nathaniel Chin, M.D., Wisconsin Alzheimer’s Disease Research Center.
- Maggie Moon, M.S., RD, The MIND Diet.
- Neurology. 2018. “Association of Leafy Green Vegetable Intake with Cognitive Function: Findings from the Rush Memory and Aging Project.”
- JAMA Psychiatry. 2023. “MIND Diet and Cognitive Health: Findings from a Longitudinal Study.”
- Rush University Medical Center. “MIND Diet and Alzheimer’s Disease: A Study of Amyloid Plaques.”