Latest news with #Mediterranean-DASHInterventionforNeurodegenerativeDelay
Time of India
7 days ago
- Health
- Time of India
MIND diet explained: Foods that may help lower dementia risk
As the global population ages, the risk of dementia and Alzheimer's disease continues to rise, prompting increased interest in lifestyle approaches that can help protect brain health. One promising strategy is the MIND diet. Now after hearing the term MIND diet, you might be wondering if it is something related to a mindful diet followed for better health. Yes, to some extent you guessed it correctly. However, what MIND diet really means and which food should we consume to lower the risk of dementia, let's understand. The MIND diet is a brain-boosting eating plan designed to reduce the risk of cognitive decline and dementia. Combining elements from the Mediterranean and DASH diets, the MIND diet emphasizes foods known for their neuroprotective properties, offering a practical way to nourish the brain and support cognitive longevity. The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The term DASH here stands for- Dietary Approaches to Stop Hypertension. The MIND diet is developed by researchers to specifically target brain health; it takes the heart-healthy components of the Mediterranean diet and the blood pressure-lowering aspects of the DASH diet and adapts them to focus on foods that scientific evidence suggests may slow the progression of neurodegenerative diseases such as Alzheimer's and dementia. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like If You Eat Ginger Everyday for 1 Month This is What Happens Tips and Tricks Undo The core idea behind the MIND diet is to maximize the intake of foods rich in antioxidants, anti-inflammatory compounds, vitamins, and minerals that protect brain cells from damage caused by oxidative stress and inflammation—two major pathways involved in dementia development. Key food intake that can lower risk of dementia in MIND diet includes- 1. Green leafy vegetables and other vegetables Veggies channel out growth signs and health benefits. Include green leafy vegetables like spinach, kale, collard greens, and broccoli in your meals frequently—aiming for six or more servings per week. These vegetables contain carotenoids and folate, which support brain function and reduce dementia risk. Next time, you go to buy veggies, don't forget to pay for the leafy ones. Besides leafy greens, eating a variety of non-starchy vegetables daily adds essential nutrients and fibre that support brain health 2. Berries The MIND diet encourages at least two servings of berries per week. Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants called flavonoids. These compounds help fight oxidative stress and neuroinflammation, potentially slowing cognitive decline. So, remember, berries in your diet could make you memorize things for a long time. 3. Nuts and whole grains Almonds, walnuts, pistachios, and their kin offer more than crunch. These nutrient-dense morsels are rich in vitamin E, a defender of brain cell walls, and polyphenols, which may help fend off mental decline. Combine the daily intake of nuts with whole grains. When you opt for oatmeal, brown rice, quinoa, or whole wheat bread, the complex carbs in whole grains help you stabilize blood sugar and supply vitamin B in your body which is important for cognitive function. So, aim for three servings daily. 4. Fish and lean poultry The omega-3s in salmon, sardines, trout, and mackerel act as brain 'builders,' constructing flexible cell membranes that are resistant to damage. Just one serving a week is linked with sharper memory and slower mental decline. Remember, even intake of chicken and turkey prove to be beneficial as they are lean protein sources that fit the MIND formula perfectly. Two servings a week offer essential amino acids without the burden of saturated fat found in red meats. 5. Olive oil Food cooked in olive oil is nutritious. More than a salad dressing—olive oil is the MIND diet's default source of fat, prized for its monounsaturated fats that can soothe inflammation and improve vessel health, both crucial for delivering nutrients to your brain. Each of these foods brings something special to the table inclusive of a mix of healthy fats, phytonutrients, vitamins, and minerals, all working in concert to protect your memory and overall brain function. Your kitchen holds the ingredients for a brighter, sharper future. With its colorful variety, satisfying flavors, and science-backed benefits, the MIND diet offers a simple, delicious way to maintain brain health and reduce the risk of dementia. Small changes, meal by meal, can nourish your mind for many years to come. So, start the intake from today inwards, because no day is better than today to begin with a good habit.
India Today
29-07-2025
- Health
- India Today
The MIND diet along with exercise can lower dementia risk: US study
Dementia has become among the fastest growing neurological conditions in the world. It makes doing everyday tasks difficult as it affects a person's memory, their thinking, their skill of reasoning, their behaviour and, in advanced stages, it could affect their personality there is no cure, certain medications can help slow the ageing process. That's why emerging research is offering valuable insights into how we can prevent, or at least delay, the onset of dementia, particularly in those at high new study published in JAMA Network suggests that a structured, multi-pronged lifestyle approach can improve brain function in older adults who are at risk of cognitive decline and dementia. The research, conducted in the United States, involved 2,111 older adults with an average age of 68. Over a two-year period, participants followed either a structured lifestyle program or a lower-intensity, self-guided structured program included regular moderate- to high-intensity physical activity, following the MIND diet (a brain-healthy eating plan), engaging in cognitive and social activities, and monitoring heart MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a hybrid of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). But it goes a step further by targeting nutrients specifically linked to brain health and cognitive brain-boosting components of the MIND diet include:Flavonoids and polyphenols from fruits, vegetables, tea, and dark chocolateFolate from leafy greens and legumesOmega-3 fatty acids from oily fish, seeds, and nutsCompared to general healthy eating guidelines, the MIND diet places special emphasis on daily consumption of green leafy vegetables and weekly servings of berries and fish foods known to nourish neurons and reduce brain SMALL BUT SIGNIFICANT COGNITIVE BOOSTThose who followed the structured program showed slightly better improvements in their overall brain function, or 'global cognition,' compared to those in the self-guided the difference may seem small, it was statistically significant. The structured group's cognitive scores improved by 0.243 standard deviation units per year, compared to 0.213 in the self-guided group.'This kind of lifestyle intervention, though modest in effect, is promising,' the authors noted. 'It shows that non-drug-based strategies targeting multiple risk factors can be a safe, accessible, and relatively low-cost way to protect brain health.'HEALTH BENEFITSThe structured program appeared to benefit people regardless of their genetic risk for Alzheimer's disease (such as carriers of the APOE 4 gene).Interestingly, people with lower cognitive scores at the start of the study saw slightly more benefit than those who began with higher SIDE EFFECTSIn terms of safety, the structured group reported fewer serious and non-serious adverse events compared to the self-guided Covid-19 infections were more common among those in the structured group, likely due to higher in-person A CURE, BUT A STEP FORWARDWhile the cognitive improvements were not dramatic, the researchers believe the findings are studies are needed to see how long these benefits last and whether they can lead to meaningful improvements in daily for now, this study adds weight to what doctors have long believed: a healthy lifestyle is good for both the body and the brain.- EndsTrending Reel
India Today
14-07-2025
- Health
- India Today
Can a simple diet change reduce chances of dementia, Alzheimer's disease?
Is the food on your plate the secret to a sharper mind after 60? A growing body of research says yes, and a recent study published in the Journal of Nutrition, Health and Ageing offers some of the strongest evidence study, conducted by researchers at Yonsei University, South Korea, tracked over 1,31,000 adults aged 40 to 69 over a span of thirteen and a half years, investigating how four well-established dietary patterns impacted their risk of developing findings were clear: following diets rich in whole foods, leafy greens, and healthy fats, especially the MIND diet, significantly reduced the risk of dementia by up to 28%. WHAT IS THE MIND DIET?The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a hybrid of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). But it goes a step further by targeting nutrients specifically linked to brain health and cognitive brain-boosting components of the MIND diet include:Flavonoids and polyphenols from fruits, vegetables, tea, and dark chocolateFolate from leafy greens and legumesOmega-3 fatty acids from oily fish, seeds, and nutsCompared to general healthy eating guidelines, the MIND diet places special emphasis on daily consumption of green leafy vegetables and weekly servings of berries and fish foods known to nourish neurons and reduce brain HIGHLIGHTS: MIND DIET STANDS OUTResearchers scored participants' diets using four systems: Mediterranean Diet Adherence Screener (MEDAS), MIND Diet Score, Recommended Food Score (RFS), and the Alternative Healthy Eating Index (AHEI)The MIND and RFS diets showed the strongest associations with lower dementia risk, while a higher score on the Energy-adjusted Dietary Inflammatory Index (EDII), which reflects diets high in processed and inflammatory foods, was linked to a 30% higher risk of dementia.'The associations between dietary patterns and dementia were stronger in older adults and women, and varied by obesity status, highlighting how diet affects different populations differently,' the researchers AS PREVENTION, NOT JUST NUTRITIONThis study reinforces findings from earlier research. For instance, a previous trial of 906 older adults found that those with higher MIND diet scores experienced slower cognitive decline over nearly five autopsy-based study of 581 participants revealed that those who had followed the MIND or Mediterranean diet had fewer amyloid plaques in their brains, a biological hallmark of Alzheimer's both studies, higher intake of leafy greens was the most protective dietary CURE, BUT PREVENTION IS POWERFULWith no definitive cure for dementia, researchers stress the urgency of prevention-focused interventions, particularly findings underscore the potential of dietary interventions as modifiable factors to reduce the risk of dementia, especially in vulnerable populations,' the authors also noted that unlike earlier studies, this research compared multiple dietary patterns and followed participants for more than a decade, providing robust, long-term WHAT SHOULD YOU EAT TO PROTECT YOUR BRAIN?To follow the MIND diet, here's a simple roadmap:Eat more of:Leafy greens (daily)Berries (more than two days per week)Whole grainsNuts and seedsLegumesFish (once a week)Poultry (at least twice a week)Olive oil as main cooking fatLimit these foods:Red and processed meatsButter and stick margarineCheesePastries and sweetsFried and fast foodsWith science uncovering more about the links between food and brain health, one thing is becoming clear: what's good for your heart is often good for your no single diet guarantees immunity from cognitive decline, the MIND diet could be practical, sustainable with strong evidence to nourish your brain.- Ends
National Geographic
17-06-2025
- Health
- National Geographic
The diet that could make your brain 7 years younger
Many people worry about losing their mental sharpness as they get older. That's not surprising given that we're all hearing about rising rates of dementia as the population ages: A study in the January issue of Nature Medicine suggested that by the year 2060, the number of adults in the U.S. who will develop dementia is likely to double to a million people. That's a club no one wants to join. Fortunately, science is showing that healthy eating habits can have a powerful impact on protecting cognitive function and memory as we get older. Developed in 2015 by researchers studying the effects of diet on brain function and cognitive decline, the (aptly named) MIND diet combines the Mediterranean diet—with its focus on whole grains, fruits, vegetables, legumes, and olive oil—and the fruit and veggie-rich DASH diet (which was designed to prevent or treat hypertension). Effectively, the MIND diet boils down to eating more high-nutrient foods like leafy greens and berries, and avoiding highly processed foods and saturated fat-filled stuff. Studies show the MIND diet is associated with better brain function and could even help slow age-related cognitive decline . Those with the closest adherence to the MIND diet experienced slower aging of their brains—equivalent to being 7.5 years 'younger' than those with the least adherence. The MIND diet (short for Mediterranean-DASH Intervention for Neurodegenerative Delay) may also play a role in protecting against Alzheimer's disease and dementia. In one study that tracked middle-aged and older adults for an average of four and a half years, those who most closely followed the MIND diet had lower rates of Alzheimer's disease. Even those who moderately adhered to the MIND diet saw a decreased risk of Alzheimer's, more so than those who moderately followed the Mediterranean or DASH diets alone. Again and again—in studies involving Puerto Rican adults in the Boston area, and middle-aged and older adults in China—studies show that close adherence to a MIND-style diet is associated with better global cognitive function and less decline over time. Even when it's started later in life, the MIND diet is associated with a consistent reduction in dementia risk, according to new research presented at the annual meeting of the American Society for Nutrition. Those who improved their adherence to the MIND diet over a period of ten years had a 25 percent lower risk of having dementia. The findings are promising not only for older adults but for younger people, too. Middle-aged women with obesity who followed the MIND diet closely for three months showed greater improvements in their working memory, verbal recognition memory, and attention, compared to women who followed a calorie-restricted diet. And a study in the April 2025 issue of Child Neuropsychology found that kids ages seven to 13 whose food intake most closely resembled the MIND diet had 'significantly lower odds of ADHD' in comparison to kids whose diet least resembled it. The secrets to its protective powers? The foods in the MIND diet reduce inflammation and oxidative stress, both of which are bad for the brain. Eating right for your brain The MIND diet is not a rigid one. It's more of a lifestyle, and a framework for thinking about foods that are best for your brain and body. It relies on a scoring system to rate people on how well they follow the diet: the closer someone adheres to the tenets of the MIND approach—by eating mostly plant-based foods, healthy fats, and lean protein and avoiding highly processed foods, saturated fats, and the like—the higher their 'score.' 'One of the beauties of the MIND diet is the fact that you don't have to be perfect on it and you still see benefits,' says Christy Tangney, a professor of clinical nutrition and family and preventive medicine at the Rush University Medical Center in Chicago and codeveloper of the MIND diet. 'The MIND diet offers more flexibility than the Mediterranean or DASH diets.' The key components of the MIND diet are dark green leafy vegetables (think spinach, kale, Swiss chard, collards, arugula); other colorful veggies such as asparagus, broccoli, Brussels sprouts, carrots, and bell peppers; berries (all kinds); extra-virgin olive oil; and nuts like almonds, walnuts and pistachios. Also important are whole grains such as brown and wild rice, quinoa, barley, farro, oats, and whole-grain breads; beans and legumes; and fish and poultry (white meat, without the skin). And, yes, wine is permitted in moderation. The diet also encourages people to avoid (or, at least, limit) red meat and processed meats, butter and margarine, full-fat cheeses, pastries and other sweets, fast foods, and fried foods. 'One of our big goals is to reduce saturated fat and added sugar intake,' says Tangney, because they promote inflammation. The truth is, the MIND diet, the Mediterranean diet, and the DASH diet have a lot in common—especially an emphasis on fruits, vegetables, and whole grains, and an avoidance of saturated fats, red and processed meats, fried foods, fast foods, and sweets. While the DASH diet places a premium on restricting sodium intake and incorporating low-fat dairy foods, the MIND diet doesn't. While the plant-based foods recommended in all three diets are similar, the MIND diet has a greater focus on leafy, green vegetables, berries, and nuts. How the MIND diet fights inflammation Many of the foods that are emphasized in the MIND diet—such as green leafy vegetables and berries—are high in plant-based compounds called flavonoids, which have strong antioxidant and anti-inflammatory effects, notes Natalia Palacios, an epidemiologist and associate professor of public health at the University of Massachusetts Lowell. 'Oxidative stress and inflammation are very bad for the brain—and antioxidants, especially flavonoids, help reduce inflammation.' Meanwhile, 'fish, which is emphasized in the MIND diet, has long been considered one of the most brain-healthy foods because it is high in omega-3 fatty acids, which help protect neurons from damage,' Palacios says. 'The older we get, the more inflammation we get in the brain and body,' explains Rudy Tanzi, a neuroscientist and director of the McCance Center for Brain Health at Massachusetts General Hospital. 'Neuroinflammation is what leads to dysfunction in the brain, as well as nerve cell damage and cell death. 'Once you have inflammation that triggers cell death, you have more inflammation, [and] it becomes a vicious cycle,' Tanzi adds. 'The biggest benefit of the MIND diet is that it fights inflammation and damage from inflammation.' As an added perk, the diet's fiber content and diversity of plant-based nutrients feed the gut microbiome in a positive way so that 'it has more protective bacteria and less harmful bacteria,' Tanzi notes. This in turn has a positive trickle-up effect on brain health. The MIND diet may even influence total brain volume in addition to boosting overall cognitive functions like verbal memory, visual memory, processing speed, and verbal comprehension and reasoning, as one study reported. 'In terms of the integrity of the brain, polyphenols and other antioxidants preserve hippocampal volume and white matter integrity,' explains Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital in Boston and author of This Is Your Brain on Food. Indeed, a 2023 study in the journal Alzheimer's & Dementia found that people who adhered most closely to the MIND diet had larger volumes of the hippocampus, thalamus, and other critical brain areas—which play key roles in memory, learning, motor control, attention, and emotional regulation—and lower white matter hyperintensities (which indicate tissue damage), as seen on MRI scans. Ultimately, the MIND diet reminds us that what we eat has as much of an effect on our brains as on our bodies. 'What matters most for brain health is overall diet quality and consistency, day after day, year after year,' says Palacios. 'It's not an age-related issue,' adds Naidoo. 'My feeling is we should always be eating this way. We want people to be thinking about their brain health all the time.' This article is part of Your Memory, Rewired, a National Geographic exploration into the fuzzy, fascinating frontiers of memory science—including advice on how to make your own memory more powerful. Learn more.
News18
07-06-2025
- Health
- News18
The MIND Diet Explained: A Look At How This Eating Plan Supports Cognitive Health
Published By : Trending Desk Last Updated: The MIND diet is a scientifically developed eating plan designed to support brain health and lower the risk of neurodegenerative diseases. In today's fast-paced world, maintaining cognitive health and brain function has become a concern for many. While ageing naturally affects the brain, your lifestyle choices and diet plans can pave the way for better cognitive health. Many healthcare organisations have launched programmes aimed at improving cognitive performance and reducing the risk of diseases like Alzheimer's and dementia. This is where the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) comes in – a scientifically developed eating plan designed specifically to support brain health and lower the risk of neurodegenerative diseases. It's not just about living longer, but living well with a clear and active mind. A 2024 study published in Neurology claims that the MIND diet can significantly reduce the risk of memory decline. But How Does The MIND Diet Actually Work? The MIND diet is a blend of two highly regarded diets – It was first developed in 2015 at Rush University Medical Centre by Dr Clare Morris and her team. The diet focuses on including unprocessed, nutrient-rich foods that support brain health. The core idea is to prioritise natural, plant-based items while limiting unhealthy fats and processed foods. Whole Grains: Eat oats, brown rice, or whole wheat bread, ideally three times a day, for steady energy and stable blood sugar levels. Nuts: Almonds, walnuts, and Brazil nuts are a source of healthy fats and vitamin E, which may protect against cognitive decline. Consume two or three times per week. Legumes: Eat Lentils, chickpeas, beans, and soy at least three times a week. Poultry and Fish: Consuming lean chicken and fatty fish like salmon or mackerel at least once a week can provide your body with the protein it needs. What Should Be Avoided On The MIND Diet? Red meat, full-fat cheese, fried food, processed snacks, fast food, and alcohol are discouraged, as they are linked to inflammation and cognitive decline. What Are The Benefits Of The MIND Diet? Lowers the risk of memory loss and cognitive decline, It may help prevent neurodegenerative diseases like Alzheimer's, Supports heart health and regulates blood pressure, Aids in weight management, and Reduces the risk of type 2 diabetes. Adopting the MIND diet isn't about strict rules or cutting out entire food groups. It's about making conscious, mindful choices that nourish the brain. By incorporating these simple dietary habits into your daily routine, you can protect your memory and support long-term brain function.
