Latest news with #Mediterranean-DASHInterventionforNeurodegenerativeDelay
IOL News
3 hours ago
- Health
- IOL News
MIND your diet: can eating right really reduce your dementia risk?
The spotlight is on the MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay Image: Tholaal Mohamed /pexels We all know someone, a grandparent, a parent, a neighbour, who's struggled with memory loss, confusion or a dementia diagnosis. It's heartbreaking. And while there's no magic bullet to stop Alzheimer's, new research suggests that what's on our palates could make a big difference even later in life. The spotlight is on the MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay. Think of it as a brain-boosting hybrid of two already-famous eating plans: the Mediterranean diet and the DASH diet, both known for supporting heart and overall health. But here's the exciting part: A recent large-scale study presented at the American Society for Nutrition's annual meeting found that people who followed the MIND diet had a significantly lower risk of developing Alzheimer's and other types of dementia, even if they only started eating this way in middle age or later. The Mediterranean diet and the DASH diet, both known for supporting heart and overall health. Image: Valeria Boltneva /pexels What the study found Researchers from the University of Hawaii at Mānoa and the University of Southern California analysed long-term data from the Multiethnic Cohort group. Over 215 000 people aged between 45 and 75, from five racial and ethnic backgrounds, including black, Latino and Asian communities. More than 21 000 of the participants developed Alzheimer's or related dementia over time. Here's what they uncovered: People who closely followed the MIND diet had a 9% lower risk of developing dementia. The risk dropped by 13% among black, Latino and white participants. Even better? Those who improved their diet over 10 years had a 25% lower risk, regardless of their age or background. In other words, it's never too late to make a shift; your brain will thank you for it. What makes this diet different? According to lead researcher Song-Yi Park, associate professor at the University of Hawaii, the MIND diet specifically targets brain health, unlike general healthy eating plans. What is the DASH Diet? DASH stands for Dietary Approaches to Stop Hypertension. It was developed by heart health experts to help lower high blood pressure without needing medication. Why is it recommended by medical professionals? High blood pressure (hypertension) is one of the biggest risk factors for stroke, heart attacks, and kidney disease, all of which are growing health concerns in South Africa, especially with high salt intake, obesity, and lifestyle-related stress. Key features of the DASH diet Low in salt (sodium) High in fruits and vegetables Focuses on whole grains, lean meats, and low-fat dairy Limit red meat, sugary snacks, and processed food Encourages foods rich in potassium, magnesium, and calcium nutrients that help manage blood pressure Think less processed meat and slap chips, and more brown rice, spinach, beans, maize meal (with less salt and no margarine), lean chicken, and fruit like bananas and oranges. People who closely followed the MIND diet had a 9% lower risk of developing dementia. Image: Kristina Snowasp/pexels What is the Mediterranean Diet? This way of eating comes from the traditional diets of people living in countries around the Mediterranean Sea, like Greece, Italy and Spain, where rates of heart disease and chronic illness are lower. Why do doctors love it? It's one of the most researched diets in the world and has been linked to: Better heart health. Reduces inflammation. Lower risk of diabetes. Improved brain function. Key features of the Mediterranean diet: High in fruits and vegetables. Lots of olive oil (healthy fats). Whole grains like brown bread, oats, couscous or barley. Legumes (beans, lentils, chickpeas). Nuts and seeds. Fish and seafood a few times a week. Limited red meat. Wine in moderation (though not essential). Think of this as a more plant-forward diet. Swap deep-fried meats for grilled fish, use olive or canola oil instead of cooking fat, and enjoy avocado, lentils, and roasted veggies more often. Why doctors recommend these diets together (MIND) Both diets: Protect the heart and brain. Focus on natural, whole foods. Reduce intake of salt, saturated fat, and added sugar. They are sustainable, not trendy, so they're safe long-term. When combined with the MIND diet, these eating patterns give specific attention to brain health, especially for older adults at risk of Alzheimer's and dementia. That's why nutritionists and doctors worldwide, including here in SA, are taking notice. The MIND Diet encourages patrons to limit fried foods, dairy. pastries to less than once a week Image: Nadin Sh /pexels What to avoid Fast food or fried food less than once a week. Less than once a week-red meat. Pastries and sweets: no more than five per week. Cheese: less than once a week. Does this diet prevent Alzheimer's? To be clear, this study shows a strong association, not direct cause and effect. As Dr Walter Willett from Harvard University noted, while the findings are compelling, we can't say for certain that diet prevents dementia. And beyond brain health, it's a win-win: the MIND diet also supports heart health, reduces cancer risk, and can improve overall energy and mental clarity.
Yahoo
9 hours ago
- Health
- Yahoo
10 foods that may reduce your risk of developing dementia
Dementia is the health condition that almost half of us fear the most. So it stands to reason that we're constantly looking for ways to avoid developing it. Alongside making lifestyle changes, there are other steps you can take that may lower your risk. Including, tweaking your diet. According to a new study, people aged 45 to 75 who followed the MIND diet (more on that in a moment) were less likely to develop Alzheimer's and other forms of dementia. The research, conducted by the University of Hawaii at Manoa, found that the closer people stuck to the diet, the more their risk dropped. Even small improvements to diet over time were linked to an average 9% drop in dementia risk. And people who improved their adherence to the diet over 10 years – including those who didn't follow it closely at first – had a 25% lower risk of dementia than those whose adherence dropped. "Our findings confirm that healthy diet patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias," said Dr Song-Yi Park, associate professor at the University of Hawaii at Manoa. If you've heard of the Mediterranean diet or DASH diet before, you're already halfway there. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. A bit of a mouthful, yes, but it's really just a blend of two diets already linked to better heart and brain health. It's not about counting calories but building habits over time and cutting back on things that aren't as brain-friendly: processed snacks, sugary drinks and alcohol. The focus is on everyday brain foods – including leafy greens, berries, nuts, and olive oil – that scientists say can help protect brain cells, improve memory, and reduce inflammation. According to Alzheimer's Research UK, this way of eating has been linked to a range of health benefits, including improved brain health. So, if you're wondering what to actually eat, here are the key foods to focus on, plus easy ways to get more of them in your five-a-day. Eating your greens might be one of the simplest ways to support your brain health. Studies have found that eating one or two servings of leafy greens daily, such as spinach, kale, and Brussels sprouts, can slow down age-related cognitive decline. In fact, older adults who regularly included these vegetables in their diet performed on memory tests as if they were 11 years younger than those who ate them less frequently. Tips for eating more: Add spinach or kale to smoothies, wilt and stir into soups or omelettes, or enjoy in a fresh salad – the MIND diet recommends aiming for at least six servings a week. Research shows that fruits and vegetables rich in carotenoids (the pigments behind those bright orange, red and yellow colours) could be linked to better brain health. That includes things like carrots, sweet potatoes, squash, red peppers, tomatoes, papaya and apricots, as well as greens like spinach and kale. Tips for eating more: Add roasted veg to grain bowls, use them to bulk out chillis, curries and ragus, or keep chopped peppers on hand for easy snacking. A variety of veg daily is the goal. Blueberries, blackberries and raspberries are packed with antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that may help protect brain cells from damage. They've also got the bonus of being naturally lower in sugar than many other fruits. Tips for eating more: Throw them into porridge, sprinkle on pancakes, mix with yoghurt or blend into a smoothie. Try to include them at least twice a week. Fatty fish like salmon, tuna and sardines are some of the best sources of omega-3 fats, especially one called DHA – a type of fat that plays a key role in keeping the brain healthy. Our bodies can't make it on their own, so getting enough through food really matters. Tips for eating more: Bake salmon for dinner, rustle up a tuna panini, or top toast with sardines, lemon and herbs. One or more servings a week are recommended; just skip the frying, as this can increase the fat content. Walnuts, almonds, lentils, flax seeds and soybeans are small but mighty. They're rich in healthy fats, vitamin E, B vitamins, choline, magnesium and zinc, all nutrients known to support long-term brain health. Tips for eating more: Snack on a small handful, stir lentils into stews or sprinkle seeds onto yoghurt or porridge – five servings a week is MIND's recommendation. Wholegrains like oats, brown rice, quinoa and barley are high in fibre and B vitamins, and may help reduce inflammation in the brain. They also help keep your energy and focus steady – a win for memory and concentration. Tips for eating more: Start your day with porridge or overnight oats, and switch to wholemeal versions of rice, pasta and bread. Aim for three servings a day. Olive oil is one of the key ingredients in the MIND diet, and for good reason. It's high in healthy monounsaturated fats and antioxidants, and research has linked it to better brain health and a lower risk of dementia-related death. Tips for eating more: Use it for roasting veg, drizzling on salads or as a base for homemade dressings – ideally as your main added fat. Beans are an underrated brain food. They're full of fibre, plant protein and nutrients like folate, which some UK research has linked to a reduced risk of cognitive decline. They also help keep blood sugar steady, which is important for long-term brain health. Tips for eating more: Add to soups, stews or salads, or mash into dips and spreads. Aim for four or more bean-based meals a week. Lean meats such as chicken and turkey provide protein without red meat's high saturated fat content – something the MIND diet recommends limiting. Eating poultry a couple of times a week has been linked to a lower risk of memory loss later in life. Tips for eating more: Grill chicken in wraps or cook turkey mince in your usual pasta sauce. The MIND diet recommends two servings a week. Okay, it's not officially part of the MIND diet, but we all deserve a treat! Studies say a small amount of dark chocolate may offer brain benefits, especially varieties with at least 70% cocoa. Tips for eating more: Enjoy a square or two, ideally paired with nuts to slow sugar release. Or mix it into your porridge for a morning sugar bump. Read more on health: What is resting heart rate and why is it important for your health? (The Telegraph, 7-min read) Five lifestyle choices that cut Alzheimer's risk (Yahoo Life UK, 4-min read) 6 benefits of vitamin D from slowing down ageing to boosting immunity (Yahoo Life UK, 4-min read)
New York Post
18 hours ago
- Health
- New York Post
People who eat certain type of diet are at low risk for dementia, research shows
Certain foods may feed the brain better than others. New research presented this week at NUTRITION 2025, the annual meeting of the American Society for Nutrition in Orlando, Florida, found that the MIND diet is particularly beneficial for cognitive health. Advertisement People who followed the MIND eating plan — which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay — were 'significantly less likely' to develop Alzheimer's disease or other forms of dementia, according to a press release from the American Society for Nutrition. What is the MIND diet? MIND is a hybrid of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension), the latter of which is designed to reduce blood pressure. The diet focuses on 'brain-healthy foods' like leafy green vegetables, berries, nuts, and olive oil. 'The MIND diet is unique as the first eating plan focused on foods to specifically improve and support cognitive health,' Lauren Harris-Pincus, registered dietitian nutritionist and founder of and author of 'The Everything Easy Pre-Diabetes Cookbook,' told Fox News Digital. Advertisement 5 New research presented this week at NUTRITION 2025 found that the MIND diet is particularly beneficial for cognitive health. bit24 – 5 Those who followed the diet were shown to have an overall 9% reduced risk of dementia. LIGHTFIELD STUDIOS – The plant-focused MIND diet highlights 10 types of food, including berries, leafy greens, veggies, whole grains, nuts and seeds, beans, legumes, seafood, poultry, and olive oil, according to Harris-Pincus, who was not involved in the research. 'These focus foods contain nutrients that play a critical role in supporting brain health, including flavonoids, carotenoids, B vitamins, omega-3 fatty acids (especially DHA), choline, and minerals like magnesium, potassium, and calcium,' she said. Advertisement 'The diet also suggests limiting foods such as pastries, refined sugar, red meat, cheese, fried foods, fast food, and butter or margarine.' 5 The plant-focused MIND diet highlights 10 types of food, including berries, leafy greens, veggies, and whole grains. monticellllo – MIND's impact on brain health Researchers from the University of Hawaii analyzed data from nearly 93,000 U.S. adults who reported their dietary habits during the 1990s as part of the Multiethnic Cohort Study. At the start of the study, participants ranged in age from 45 to 75. Advertisement 5 People who followed the MIND eating plan were 'significantly less likely' to develop Alzheimer's disease or other forms of dementia, according to a press release from the American Society for Nutrition. Jacob Lund – In analyzing which participants developed Alzheimer's or other dementias in later years, the MIND eating plan performed better than other healthy diets in terms of reducing dementia risk, with benefits seen among both younger and older groups. Those who followed the diet were shown to have an overall 9% reduced risk of dementia, and some groups — African American, Latino, and White participants — showed a 13% lower risk. Asian-Americans and native Hawaiians did not show as pronounced a risk reduction. 5 'Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias,' said Song-Yi Park (not pictured), PhD, associate professor at the University of Hawaii at Manoa. LIGHTFIELD STUDIOS – The longer people adhered to the diet, the greater the reduction of risk. Those who followed the plan over a 10-year period had a 25% lower risk compared to those who didn't stick with it. 'Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias,' said Song-Yi Park, PhD, associate professor at the University of Hawaii at Manoa, in the release. 'This suggests that it is never too late to adopt a healthy diet to prevent dementia.'
Yahoo
2 days ago
- Health
- Yahoo
10 foods that may reduce your risk of developing dementia
Dementia is the health condition that almost half of us fear the most. So it stands to reason that we're constantly looking for ways to avoid developing it. Alongside making lifestyle changes, there are other steps you can take that may lower your risk. Including, tweaking your diet. According to a new study, people aged 45 to 75 who followed the MIND diet (more on that in a moment) were less likely to develop Alzheimer's and other forms of dementia. The research, conducted by the University of Hawaii at Manoa, found that the closer people stuck to the diet, the more their risk dropped. Even small improvements to diet over time were linked to an average 9% drop in dementia risk. And people who improved their adherence to the diet over 10 years – including those who didn't follow it closely at first – had a 25% lower risk of dementia than those whose adherence dropped. "Our findings confirm that healthy diet patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias," said Dr Song-Yi Park, associate professor at the University of Hawaii at Manoa. If you've heard of the Mediterranean diet or DASH diet before, you're already halfway there. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. A bit of a mouthful, yes, but it's really just a blend of two diets already linked to better heart and brain health. It's not about counting calories but building habits over time and cutting back on things that aren't as brain-friendly: processed snacks, sugary drinks and alcohol. The focus is on everyday brain foods – including leafy greens, berries, nuts, and olive oil – that scientists say can help protect brain cells, improve memory, and reduce inflammation. According to Alzheimer's Research UK, this way of eating has been linked to a range of health benefits, including improved brain health. So, if you're wondering what to actually eat, here are the key foods to focus on, plus easy ways to get more of them in your five-a-day. Eating your greens might be one of the simplest ways to support your brain health. Studies have found that eating one or two servings of leafy greens daily, such as spinach, kale, and Brussels sprouts, can slow down age-related cognitive decline. In fact, older adults who regularly included these vegetables in their diet performed on memory tests as if they were 11 years younger than those who ate them less frequently. Tips for eating more: Add spinach or kale to smoothies, wilt and stir into soups or omelettes, or enjoy in a fresh salad – the MIND diet recommends aiming for at least six servings a week. Research shows that fruits and vegetables rich in carotenoids (the pigments behind those bright orange, red and yellow colours) could be linked to better brain health. That includes things like carrots, sweet potatoes, squash, red peppers, tomatoes, papaya and apricots, as well as greens like spinach and kale. Tips for eating more: Add roasted veg to grain bowls, use them to bulk out chillis, curries and ragus, or keep chopped peppers on hand for easy snacking. A variety of veg daily is the goal. Blueberries, blackberries and raspberries are packed with antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that may help protect brain cells from damage. They've also got the bonus of being naturally lower in sugar than many other fruits. Tips for eating more: Throw them into porridge, sprinkle on pancakes, mix with yoghurt or blend into a smoothie. Try to include them at least twice a week. Fatty fish like salmon, tuna and sardines are some of the best sources of omega-3 fats, especially one called DHA – a type of fat that plays a key role in keeping the brain healthy. Our bodies can't make it on their own, so getting enough through food really matters. Tips for eating more: Bake salmon for dinner, rustle up a tuna panini, or top toast with sardines, lemon and herbs. One or more servings a week are recommended; just skip the frying, as this can increase the fat content. Walnuts, almonds, lentils, flax seeds and soybeans are small but mighty. They're rich in healthy fats, vitamin E, B vitamins, choline, magnesium and zinc, all nutrients known to support long-term brain health. Tips for eating more: Snack on a small handful, stir lentils into stews or sprinkle seeds onto yoghurt or porridge – five servings a week is MIND's recommendation. Wholegrains like oats, brown rice, quinoa and barley are high in fibre and B vitamins, and may help reduce inflammation in the brain. They also help keep your energy and focus steady – a win for memory and concentration. Tips for eating more: Start your day with porridge or overnight oats, and switch to wholemeal versions of rice, pasta and bread. Aim for three servings a day. Olive oil is one of the key ingredients in the MIND diet, and for good reason. It's high in healthy monounsaturated fats and antioxidants, and research has linked it to better brain health and a lower risk of dementia-related death. Tips for eating more: Use it for roasting veg, drizzling on salads or as a base for homemade dressings – ideally as your main added fat. Beans are an underrated brain food. They're full of fibre, plant protein and nutrients like folate, which some UK research has linked to a reduced risk of cognitive decline. They also help keep blood sugar steady, which is important for long-term brain health. Tips for eating more: Add to soups, stews or salads, or mash into dips and spreads. Aim for four or more bean-based meals a week. Lean meats such as chicken and turkey provide protein without red meat's high saturated fat content – something the MIND diet recommends limiting. Eating poultry a couple of times a week has been linked to a lower risk of memory loss later in life. Tips for eating more: Grill chicken in wraps or cook turkey mince in your usual pasta sauce. The MIND diet recommends two servings a week. Okay, it's not officially part of the MIND diet, but we all deserve a treat! Studies say a small amount of dark chocolate may offer brain benefits, especially varieties with at least 70% cocoa. Tips for eating more: Enjoy a square or two, ideally paired with nuts to slow sugar release. Or mix it into your porridge for a morning sugar bump. Read more on health: What is resting heart rate and why is it important for your health? (The Telegraph, 7-min read) Five lifestyle choices that cut Alzheimer's risk (Yahoo Life UK, 4-min read) 6 benefits of vitamin D from slowing down ageing to boosting immunity (Yahoo Life UK, 4-min read)
Arab Times
2 days ago
- Health
- Arab Times
MIND diet linked to better focus in children, lower dementia risk in adults
NEW YORK, June 4: A growing body of research suggests that the MIND diet — originally developed to help prevent cognitive decline in adults — may also support attention and cognitive development in children. The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, blends the brain-boosting elements of the Mediterranean diet with the heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet. It emphasizes leafy green vegetables, berries, whole grains, nuts, and fish, while limiting red meat, fried foods, cheese, and sweets. In one new study presented at Nutrition 2023, researchers from the University of Illinois Urbana-Champaign found that preadolescents who adhered more closely to the MIND diet showed better performance on tests measuring attentional inhibition — the ability to stay focused and resist distractions. The study involved 85 children aged 7 to 11 who recorded their diets over seven days and completed cognitive tasks. Only the MIND diet, not the general Healthy Eating Index-2015 (HEI-2015), was positively associated with better attention. 'These findings suggest that the MIND diet may support cognitive development in children, which is crucial for academic success,' said lead researcher Shelby Keye, PhD. She noted that while prior studies have focused on the MIND diet's benefits for aging brains, its effects in younger populations are still largely unexplored. Researchers now plan to study its impact on even younger age groups, such as toddlers and preschoolers. Meanwhile, a large long-term study involving nearly 93,000 middle-aged and older U.S. adults further reinforces the MIND diet's benefits. Conducted by the University of Hawaii at Mānoa and the University of Southern California, the study showed that participants who closely followed the MIND diet were significantly less likely to develop Alzheimer's disease or other types of dementia. Presented at the annual meeting of the American Society for Nutrition, the findings stem from the Multiethnic Cohort Study, launched in the 1990s, which includes a diverse population of Japanese Americans, Native Hawaiians, Black Americans, Latinos, and whites. Among more than 21,000 individuals who developed dementia, those who adhered to the MIND diet from the outset had a 9% lower risk. Those who improved their adherence over a decade saw a 25% lower risk — benefits observed consistently across all age and ethnic groups. Dr. Song-Yi Park, lead author of the adult study, emphasized that it's never too late to adopt healthier eating habits. 'Improving diet quality over time is important for reducing dementia risk,' she said. One unique feature of the MIND diet is its emphasis on specific brain-protective foods, particularly berries. For example, consuming two or more servings of berries per week earns the highest score in MIND diet assessments due to their strong links with cognitive health. How to follow the MIND diet According to a 2015 study, these guidelines can help individuals achieve an optimal MIND diet score: Leafy green vegetables (e.g., kale, spinach, broccoli, bok choy, mustard greens): at least six servings per weekn Other vegetables: at least one serving per dayn Whole grains: three or more servings per dayn Nuts (e.g., almonds, walnuts, pistachios): five or more servings per weekn Fish (non-fried): one or more servings per weekn Red meat: less than one serving per weekn Cheese: less than one serving per weekn Fast food and fried items: less than once per weekn Pastries and sweets: fewer than five servings per weekn Dr. Park cautioned that, like all observational studies, the research demonstrates an association rather than direct causation. More intervention-based studies are needed to confirm these outcomes. Experts unaffiliated with the studies, including Dr. Walter Willett of Harvard T.H. Chan School of Public Health and Dr. Yian Gu of Columbia University Irving Medical Center, noted that the MIND diet is supported by mounting evidence. Willett praised the study's quality and recommended consuming a variety of leafy greens, warning that excessive spinach intake can lead to kidney stones due to its high oxalate content. Gu added that the diet's flexibility and alignment with broader health goals — such as reducing heart disease and cancer risk — make it practical and sustainable. Although more research is needed to confirm causality, current findings underscore the MIND diet's potential as a valuable, lifelong tool for promoting brain health — from childhood through old age.
