A recent study published in the journal Alzheimer’s and Dementia suggests that adhering to the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet can help delay the onset of dementia. The study, which followed over 5,200 older adults living in Chicago neighborhoods for eight years, found that those who consumed a healthy diet rich in brain-boosting foods showed significant improvements in cognitive function.
The MIND diet focuses on consuming green leafy vegetables, berries, nuts, whole grains, and fish, while limiting saturated fats and added sugars. Researchers evaluated the diets of participants using a questionnaire and measured cognitive function with tests to assess memory, attention, and processing speed. The study revealed that even adding one recommended food or eliminating an unhealthy food was linked to reductions in cognitive decline.
However, the researchers also found that the diet’s effectiveness varied across racial groups, with white participants showing cognitive benefits at moderate levels of adherence, while Black participants needed a higher level of adherence for similar effects. Other factors such as physical activity levels, blood pressure, and diabetes were more critical in delaying cognitive decline for Black participants.
To follow the MIND diet, individuals can include the following foods in their daily meals: three or more servings of whole grains, one or more servings of non-green leafy vegetables per day, six or more servings of green leafy vegetables per week, five or more servings of nuts per week, four or more meals per week of beans, two or more servings of berries per week, and two or more meals per week of poultry.
By incorporating these foods into their diet and limiting unhealthy items such as pastries, sweets, red meat, cheese, and fried foods, individuals can significantly reduce their risk of cognitive decline. The study’s findings provide valuable insights into the importance of a healthy diet in preventing and slowing dementia, and offer a promising solution for older adults looking to maintain their cognitive function.
Source: https://www.psychologytoday.com/intl/blog/evidence-based-living/202412/you-can-help-delay-dementia-with-your-diet