What is the MIND Diet and how does it work?
The MIND Diet is a combination of the Mediterranean Diet and the DASH Diet, focusing on brain health. It emphasizes fruits, vegetables, whole grains, fish, and olive oil while limiting red meat and processed foods. This eating plan aims to reduce the risk of cognitive decline and promote overall brain function.
Proper Care and Feeding For Your Brain
Brain health is an often overlooked and under-appreciated aspect of overall health. While many of us have learned to take better care of our bodies, few of us have learned to take care of our brains. The result is that, for some, their brains age faster than their bodies. The goal of the MIND Diet is to help us learn to take care of our brains by eating in a brain healthy way, just as we learned to eat in a heart healthy way. The MIND Diet, supported by the Alzheimer’s Association, shows us how to eat in a way that helps improve memory, minimize cognitive decline, and guard against neurodegenerative diseases like Alzheimer's Disease and mild cognitive impairment. Research has shown that following the MIND Diet, which includes eating more of the 10 recommended foods and less of the foods that the diet recommends avoiding, can be associated with a lower risk of Alzheimer's disease and mild cognitive impairment, as well as better functioning of the brain over time.
Eat Your Way To Better Brain Health
In the US, neurodegenerative diseases like Alzheimer’s Disease are the 6th leading cause of death and kill more people than breast cancer and prostate cancer combined. Currently, 1 in 3 seniors will die of Alzheimer’s or some other form of dementia. Sadly, there is no cure.
However, there is hope. While we can’t cure neurodegenerative disease, there is strong evidence that we can prevent it. A large and growing body of research shows a clear link between what we eat and cognitive decline.
After years of research into heart disease, science has taught us that a poor diet creates long term damage to our arteries. Damage that we couldn’t see until it was too late. We now know that by following a heart healthy eating plan we can lower our risk of heart attack and stroke.
The same can be said about neurodegenerative disease and cognitive decline. Poor food choices are creating long term damage to our brains. Damage that we can’t see until it is too late.
The surprising and overlooked fact is that our brains are most susceptible to poor eating habits. While our brain represents only about 2% of body weight, it consumes 20% or more of the calories eaten. It’s not a stretch to imagine the long term negative effects of feeding a hungry brain a steady supply of unhealthy, nutrient deficient food.
Over the past 10 years, several clinical studies, epidemiological studies and meta-analyses have shown that long term consumption of a healthy diet rich in antioxidants, anti-inflammatory compounds, micronutrients and good fats offer protection against neurodegenerative disease and slow the pace of cognitive decline.
Scientifically-Backed Approach to Brain Health
MIND diet is short for Mediterranean-DASH Intervention for Neurodegenerative Delay. It’s a hybrid of the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet, with specific modifications based on the most compelling findings from diet-dementia research. It was created in 2015 by Martha Clare Morris and her team of epidemiologists, neurologists, and nutritionists at RUSH University’s Brain Center.
The diet is the culmination of her 20 years in brain health research, incorporating dietary approaches that have been shown to boost brainpower and protect against age-related problems like Alzheimer’s disease. The MIND Diet has the same basic components of the DASH diet and Mediterranean diet, such as emphasis on plant-based foods and limited foods high in saturated fats. The unique requirements of the MIND Diet include a heavier emphasis on leafy green vegetables and berries as well as food serving requirements, including two daily servings of extra-virgin olive oil, that reflect the most recent brain health research.
The DASH and Mediterranean Diets are considered by many experts to be the healthiest eating plans in the world and are recommended in the 2015-2020 US Dietary Guidelines. And now the MIND diet is recommended by the American Heart Association for brain and heart health and is listed by US News and World Report as one of the top 5 best diets in the world.
MIND Diet Research Findings
The most significant research has been a pair of studies conducted by RUSH University Medical Center among participants living in retirement communities and senior public housing units in the Chicago area. Over a 4.5 year period, over 900 participants were given annual clinical neurological examinations and asked to complete food frequency questionnaires that detailed their daily & weekly consumption of MIND Diet specified foods.
All of the participants were given cognitive tests that measured their episodic memory, semantic memory, working memory, perceptual speed, and visuospatial ability. They were also given annual medical exams and cognitive assessments to screen for emergence and severity of Alzheimer’s Disease. This research was conducted in partnership with the National Institute on Aging (NIA), providing valuable insights into Alzheimer's prevention.
These observational studies showed a strong association between the MIND Diet and slower rates of cognitive decline. Participants with the highest MIND diet adherence experienced a slowing of cognitive decline that resulted in them being the equivalent of 7.5 years younger than their peers. More specifically, the MIND diet was shown to increase episodic memory, semantic memory and perceptual speed by 30–78%.
The even more compelling finding is that the MIND diet lowered the risk of Alzheimer's Disease by as much as 53% among participants who adhered to the diet rigorously. Even those who had only moderate adherence reduced their risk by about 35%.
Findings From MIND Diet Research:
- Slowing of cognitive decline the equivalent to +7.5 years younger in cognitive age
- Increased episodic memory, semantic memory and perceptual speed by 30–78%
- Reduced risk of Alzheimer’s Disease by up to 53%
How the MIND Diet Works
The MIND Diet is not a fad diet. There are no magic or mystical ingredients or supplements in the MIND Diet. It consists of familiar food that legitimate science has proven to give the brain what it needs to get healthy and stay healthy, naturally. The MIND Diet works by supporting the brain in 4 ways:
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Helps Reduce Chronic Inflammation: An overactive inflammatory response and chronic inflammation are thought to be root causes of Alzheimer's Disease and Dementia. Prolonged immune activity in response to beta amyloid and neurofibrillary tangles deposition, two key biomarkers of AD, can lead to neuroinflammation and damage the brain. The diverse nutrients and bioactive compounds in MIND diet foods work to reduce inflammation and control the immune response in the brain.
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Helps Reduce Oxidative Stress: Another significant factor in the progression of neurodegenerative disease is oxidative stress. It has been shown that the brain is highly vulnerable to oxidation and this oxidation, which increases with age, can damage brain cells and DNA. Many of the suggested MIND Diet foods are high in antioxidants that have been shown to reduce oxidative stress in the brain by eliminating damaging free radicals and reactive oxygen species.
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Helps Reduce Insulin Resistance: Insulin, and the appropriate control of blood glucose, plays an important role in regulating many bodily functions, especially brain function. Insulin resistance and the inability to regulate blood sugar negatively impacts cardiovascular and brain health. This is why the MIND diet calls for a reduction of sugary foods and refined simple carbohydrates. Instead, adherence to the MIND diet requires dietary intake of complex carbohydrates, whole grains and foods with a low glycemic index.
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Helps Eliminate Nutrient Deficiencies: Nutrient deficiencies in the brain - especially age-related changes in nutritional status - play a big role in reduced brain functioning. Specific deficiencies in omega-3 fatty acids, fat-soluble vitamins and B-vitamins can exacerbate neurodegenerative disease. The foods in the MIND Diet help ensure your micronutrient levels are always within normal limits.
The MIND Diet Plan
Not only is the MIND Diet the healthiest diet for your brain, it's also one of the easiest diets to follow. Just 10 food groups to keep track of and 5 to avoid. Here is a breakdown of what to eat and what not to eat to keep your brain functioning at its best.
1. Leafy Green Vegetables
At least 6 serving per week (1 cups raw, 1 cup cooked)
Remember this simple rule; a salad every day keeps dementia away. The science suggests that dark leafy greens are the most important vegetable for guarding against cognitive decline. Make sure to eat multiple servings of leafy greens like spinach and kale every day and every chance you get. The general rule is the darker, the better. These greens are packed with B vitamins like folate, niacin and other important phytonutrients.
2. Other (Colorful) Vegetables
At least 1 serving per day (1 cup raw, 1 cup cooked)
In addition to getting a serving of leafy greens each day, try to eat other colorful vegetables such as carrots, cauliflower, squash and bell peppers. Also try zucchini, brussel sprouts or eggplant. These white, orange, purple, yellow and red vegetables are loaded with polyphenols that act as antioxidants in the brain.
3. Berries
At least 2 servings per week (1 cup fresh, ½ cup dried)
Avoid the overly sugary tropical fruits like pineapple. Berries such as blueberries, strawberries, and raspberries are much better brain health options. Berries in particular are loaded with antioxidants and have a lower sugar content. And whatever you do, make sure to avoid fruit juice, which is loaded with sugar.
4. Nuts
At least 5 servings per week (1 ounce)
Nuts are a rich source of healthy fats and vitamin E. Try to have a small handful of unsalted almonds, hazelnuts, cashews or walnuts everyday. Even better, add nuts to your salad to give it more texture and flavor. But, nuts are also high in calories, so be careful not to overdue it.
5. Whole Grains
Aim for 3 servings per day (½ cup cooked, 1 slice of bread, 1 cup cereal)
When it comes to grains, think quality over quantity and only eat minimally processed servings of whole grains. Science indicates that refined grains (e.g. white bread) do more harm than good. So go for brown rice over white rice. If you want to up your grain game, try pseudo-grains like quinoa and amaranth. These are even better choices.
6. Legumes
At least 4 servings per week (½ cup cooked)
Beans are surprisingly good for you. They're a great low glycemic carbohydrate source that is rich in protein, fiber and B vitamins. Chickpeas, black beans, lentils, soybeans and tofu are nutrient rich and easily accessible. Don’t be shy about embracing the bean.
7. Fish
At least 1 serving per week (4 ounces)
Embrace the Mediterranean life and eat more fish! Your brain loves the omega-3 DHA fat that comes from fatty fish. Focus on SMASH; salmon, mackerel, anchovies, sardines and herring. Try to limit your tuna, swordfish and sea bass intake because of high mercury levels. Try eating canned anchovies and sardines on whole wheat crackers for an easy Omega 3 boost.
8. Poultry
At least 2 servings per week (6 ounces)
We’re talking about skinless, grilled or baked chicken or turkey (not fried!). There are two main reasons the MIND Diet calls for poultry. First, poultry is a high quality protein that is much lower in saturated fat than beef or pork. Second, poultry (animal protein in general) provides essential B12 vitamins that we can’t get from plants. That said, always fill your plate with more vegetables and beans than poultry (which is still counter intuitive for most people).
9. Olive Oil
Use everyday (2 tablespoons)
Throw out your processed cooking oils and replace them with olive oil. The monounsaturated fat in olive oil is a super healthy fat that your brain loves. So, don't be shy with it! In addition, olive oil has a special compound called Oleocanthal that has anti-inflammatory effects that may aid in the reduction of amyloid plaque. You can also try Avocado oil as a good (and tasty) alternative
10. Red Wine
No more than 1 glass per day (5 ounces)
Ok, now for the easy part. Enjoy a glass of red wine everyday. The skin of the Red wine grapes contains an antioxidant called resveratrol. While the science is not fully proven, a glass of wine with dinner certainly won't hurt. But, more than that is not recommended.
Foods to Avoid
1. Pastries & Sweets
Less than 5 servings per week (1 cookie or small muffin)
Sugar is a brain killer! Alzheimer’s Disease is often described as diabetes of the brain. One of the most significant dietary changes you can make for your brain and your entire body is to drop foods with added sugar from your diet.
2. Whole Fat Cheese
Less than one serving per week (1.5 ounces)
Whole-fat cheese is surprisingly unhealthy because of the amount of saturated fat. Did you know that cheese pizza has surpassed meat as the primary sources of saturated fat in the American Diet? If you have to do cheese, look for low fat or no fat options.
3. Butter & Margarine
Less than 1 tablespoon per day (1 tablespoon)
Fat that is solid at room temperature is saturated fat and is bad for the brain. Butter and margarine fall into this category and should be avoided. Imagine these fats traveling through your body until they clog up the tiny blood vessels in your brain. Not good! Margarine is even worse because it is a trans fat.
4. Red Meat
Less than 4 servings or less per week (3 ounces)
This includes all beef, lamb, pork, game meats, and products made from these meats. In recent years, red meat has made a comeback because of the Paleo diet and grass-fed movement. But the long term science suggests it’s best to limit red meat intake. If you just have to have red meat, make sure it's extra lean.
5. Fried & Fast Food
Less than once per week ( 1 small french fries)
This should be a no-brainer. Fried food and fast food in general is bad for you. It is strongly discouraged on the MIND diet.
MIND Diet Research Support
For those who like to dig deeper into the science of brain nutrition and the MIND Diet, here is a list of important, peer reviewed research papers.
1- Mind Diet Slows Cognitive Decline With Aging
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/
This was the first study to suggest that MIND diet foods substantially slows cognitive decline with age. In this study, Martha Clare Morris and her team at RUSH University Medical Center in conjunction with Harvard School of Public Health devised the MIND diet score that captures the dietary components shown to be neuro-protective and related it to changes in cognitive function. The study lasted almost 5 years and included 960 participants.
The results showed that a high MIND score was positively associated with slower decline in overall cognitive score and with each of 5 cognitive domains; perceptual-motor function, learning and memory, executive function, language, and social cognition. The difference in decline rates for being in the top tertile of MIND diet scores versus the lowest was equivalent to being 7.5 years younger in age.
2 - Mind Diet Associated With Reduced Incidence Of Alzheimer’s Disease
https://pubmed.ncbi.nlm.nih.gov/25681666/
While the first study was able to find an association between diet and cognitive decline, this second study looked for an association between nutrition and Alzheimer's disease (AD).
The study found that strong adherence to the MIND diet may reduce AD risk by 53%. Even moderate adherence to the MIND diet may also decrease AD risk by 35%.
3 - Mind Diet Associated With Reduced Incidence And Delayed Progression Of Parkinsonism In Old Age
https://pubmed.ncbi.nlm.nih.gov/30498828/
Parkinson’s Disease is a neurodegenerative disease that has many similarities to Alzheimer’s Disease. In this study, the authors examined the association between MIND Diet and the incidence and progression of parkinsonism in older adults.
The study found that higher MIND diet adherence scores were associated with a decreased risk of parkinsonism and a slower rate of parkinsonism progression.
4 - Nutrients And Bioactives In Green Leafy Vegetables And Cognitive Decline: Prospective Study
https://pubmed.ncbi.nlm.nih.gov/29263222/
This study investigated the individual association between cognitive decline and the primary nutrients and bioactives in green leafy vegetables.
The study found that green leafy vegetables are associated with slower cognitive decline. The decline rate for those in the highest quintile of leafy green intake (median 1.3 servings per day) was much slower. This was the equivalent of being 11 years younger in age. Consumption of approximately 1 serving per day of green leafy vegetables and foods rich in bioactive compounds may help to slow cognitive decline with aging.
5 - Dietary Flavonols And Risk Of Alzheimer Dementia
https://pubmed.ncbi.nlm.nih.gov/31996451/
The study was conducted among 921 participants of the Rush Memory and Aging Project (MAP), an ongoing community-based, prospective cohort. Participants completed annual neurologic evaluations and dietary assessments using a validated food frequency questionnaire.
Among 921 participants who initially had no dementia in the analyzed sample, 220 developed Alzheimer dementia. The analysis showed that dietary intake of flavonols were inversely associated with Alzheimer’s Disease. Those with the highest intake of flavonols had the lowest risk for Alzheimer’s Disease. The flavonols with the greatest positive effect were, kaempferol, myricetin, and isorhamnetin. Quercetin was not associated with Alzheimer dementia.
The conclusion is that higher dietary intakes of flavonols (of the type found in MIND Diet foods) may be associated with reduced risk of developing Alzheimer dementia.
About Good Thinking Foods
The goal for Good Thinking Foods is to provide people with proven brain nutrition in an easy to eat snack form. It’s our hope that by providing brain healthy food in a convenient and affordable form, we can help reduce the rate of Alzheimer’s and other neurodegenerative diseases for millions of people around the world.