The Global Council on Brain Health recommends adherence to six pillars to promote brain health. They include staying socially engaged, engaging the brain, managing stress, exercising, getting restorative sleep, eating well. What we eat has a significant impact on every aspect of our health. Foods that lack nutritional value and are overly processed can increase the risk of metabolic syndrome, diabetes, weight gain, poor sleep, higher risk of many cancers, kidney disease, and more. Research shows that what we eat can even protect against dementia and support our brain health in the long-term.
A study published in Annals of Neurology evaluated data of over 1,600 participants that were tracked over the course of several decades. Using the data from the Framingham Heart Study, which began in 1971, researchers found that participants who followed a Mediterranean, Dash (Dietary Approach to Stop Hypertension) diet, or MIND diet, showed signs of slower biological aging which helped protect the brain. The researchers explained, “the greatest risk factor for dementia is aging. Biological processes linked with both healthy diet and reduced dementia risk include reversal of so-called hallmarks of aging, including metabolic regulation, reduced inflammation, and oxidative stress. . .”
More recently, researchers have found a 53% lower rate of Alzheimer’s disease for those with the highest MIND diet scores (meaning participants ate higher quantities of foods in the MIND diet. Moderate MIND diet scores also showed a 35% lower rate compared with those with the lowest MIND scores. The results didn’t change after adjusting for factors associated with dementia including healthy lifestyle behaviors, cardiovascular-related conditions (e.g., high blood pressure, stroke, diabetes), depression, and obesity, supporting the conclusion that the MIND diet was associated with the preservation of cognitive function.
Maggie Moon, a brain health nutrition specialist and author of the newly updated The MIND Diet: 2nd Edition, shares “Brain health is important at every age and stage, but when considering the risk of Alzheimer’s, the critical time to cement healthy habits is midlife since there are 15 to 20 years of silent brain changes before signs of Alzheimer’s are clinically detectable.” Though the brain is only 2% of our body weight, it consumes 20% of our calories and oxygen, she adds. Consuming protective foods is one way that we can directly impact our brain health and should be a high priority in supporting our wellness.
What is the MIND diet?
We’ve shared the benefits of the Mediterranean diet. Often promoted as a way to eat “heart healthy”, the Mediterranean diet includes foods that are anti-inflammatory, help reduce blood pressure, are rich in monounsaturated fats and Omega-3 fatty acids. These components help reduce the risk of heart attack and stroke, reduce blood clotting, lower total cholesterol, and promote a healthy weight. The diet, named for the traditional menu of people living in the Mediterranean, is largely plant-based and includes:
- fruits
- vegetables
- whole grains
- fish
- healthy fats
limit:
- dairy
- red meat
- and processed foods
The Mayo Clinic shares that the DASH diet is “a healthy-eating plan designed to help prevent or treat high blood pressure, also called hypertension. It also may help lower cholesterol linked to heart disease, called low density lipoprotein (LDL) cholesterol.” Having high LDL cholesterol and elevated blood pressure can increase the risk of stroke and heart disease- ultimately increasing the risk of vascular dementia. Vascular dementia impacts reasoning, planning, judgment, memory and other thought processes. The DASH diet includes many of the same elements as the Mediterranean diet:
- vegetables
- fruits (many of which are rich in flavonoids, anthocyanins and vitamin C, which have anti-inflammatory and antioxidant properties)
- whole grains
- fish
- poultry
- beans
- nuts
- fat-free or low-at dairy products, which have been shown to help prevent cardiovascular disease
DASH recommends that the following are limited:
- foods high in sodium
- added sugar
- saturated fat
A small study found that higher sugar intake in older adults is linked to twice the risk of developing Alzheimer’s, with each 10% rise in calories from total sugar increasing dementia risk by about 40%. This is a stark reminder of the impact sugar can have on our bodies, including in the long-term. Other risks include increasing inflammation, pain levels, higher the risk of type 2 diabetes, obesity, impact to mental health, and more.
The Harvard T.H. Chan School of Public Health shares that the MIND diet specifically targets the health of the brain and combines elements of both the Mediterranean and DASH diets. The guidelines include:
- 3+ servings a day of whole grains
- 1+ servings a day of vegetables (other than green leafy)
- 6+ servings a week of green leafy vegetables
- 5+ servings a week of nuts
- 4+ meals a week of beans
- 2+ servings a week of berries
- 2+ meals a week of poultry
- 1+ meals a week of fish
- Mainly olive oil if added fat is used
The diet guidelines suggest that foods higher in saturated and trans fats are limited, including:
- Less than 5 servings a week of pastries and sweets
- Less than 4 servings a week of red meat
- Less than one serving a week of cheese and fried foods
- Less than 1 tablespoon a day of butter/stick margarine
On the surface, it may seem overwhelming to implement and track these changes in your diet. Start with reducing processed foods and slowly increase just one element of the MIND diet- like eating more leafy greens. After a week, add more whole grains, and so on. You might find that with a little exploration, you’ll stumble upon recipes that include many of the recommended foods and also satisfy your hunger. Before you know it, you’ll be on a better track to supporting your brain health. Try the recipes below to get you started!
-https://www.nature.com/articles/s41514-024-00150-8
-https://pubmed.ncbi.nlm.nih.gov/37694364/
-https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mind-diet/#:~:text=The%20Research%20So%20Far&text=Researchers%20found%20a%2053%25%20lower,with%20the%20lowest%20MIND%20scores.
-https://pubmed.ncbi.nlm.nih.gov/25681666/
-https://pubmed.ncbi.nlm.nih.gov/25442939/
-https://www.aarp.org/health/brain-health/global-council-on-brain-health//six-pillars-interviews/
-https://health.clevelandclinic.org/anthocyanins
-https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/alz.055030
-https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
-https://onlinelibrary.wiley.com/doi/epdf/10.1002/ana.26900
-https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/
-https://www.stroke.org/en/about-stroke/effects-of-stroke/cognitive-and-communication-effects-of-stroke/vascular-dementia#:~:text=Factors%20that%20increase%20your%20risk%20of%20heart%20disease,High%20blood%20pressure%202%20High%20cholesterol%203%20Smoking
-https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
-The Global Council on Brain Health: Tailoring brain health guidance for the pandemic era – Chura – 2021 – Alzheimer’s & Dementia – Wiley Online Library
-https://www.aarp.org/health/brain-health/global-council-on-brain-health/equity/