What Is the MIND Diet? New Study Shows It Can Slow Brain Ageing by 2.5 Years

Have you heard of the MIND diet? It stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It is a combination of Mediterranean diet and the DASH diet. We are all aware how healthy these diet plans are. A recent study, published in the Journal of Neurology, Neurosurgery & Psychiatry, discovered that MIND diet can significantly slow down brain ageing. The researchers found out that people who closely followed this diet experienced much less loss of grey matter, which is a brain tissue important for memory, decision-making, and learning. The diet was linked to a delay in brain ageing by approximately two and a half years. If this stirs up your curiosity about the MIND diet, then this article is for you. 

To understand all about MIND diet, we reached out to our top dietitian, Ms Chitra BK, Chief of Dietetics, KIMS Hospitals, Electronic City, Bengaluru. 

What Is the MIND Diet?

Let us begin by understanding what the MIND diet is. Ms Chitra shares, “The MIND diet comprises the aspects of the Mediterranean diet and the DASH diet, emphasising leafy green vegetables, vegetables, berries, nuts, whole grains, beans, fish, and healthy fats. It can benefit brain health, but there is no assurance that it is going to prevent cognitive impairment if followed with a healthy lifestyle.”

The expert further explains, “However, it is not a cure or preventive measure against dementia. Individuals who have food allergies, kidney ailments, diabetes, or other such medical issues would need to alter some of the foods included in the plan. It is necessary for individuals with nutritional deficiencies and older people to refrain from adopting strict diets.”

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How MIND Diet Impacts Cognitive Health

A 2015 study, published in the journal Alzheimer's & Dementia, states that the MIND diet is a special meal plan designed majorly to protect your brain and prevent mental decline as you age. It combines the best brain-healthy elements from two popular eating plans – the Mediterranean diet and the DASH diet. 

The researchers examined 960 older adults over nearly 50 years to understand how this diet impacted their memory. They discovered that those who followed the MIND diet closely experienced a much slower decline in their overall brain function. Those who stuck strictly to the diet had brain health similar to someone seven and a half years younger. It also added that the diet protected the brain and highlighted ten healthy food groups such as green leafy vegetables, nuts, berries, and fish. It also needs you to limit five unhealthy food categories such as red meat, butter, cheese, pastries, and fried foods. 

The research states that a unique feature of this diet plan is its strong focus on berries, not just any fruit. This is because berries have strong protective effects on ageing brain cells. 

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What Are The Other Benefits of MIND Diet?

The aforementioned study also states that while the MIND diet was created for the brain, it also offers amazing benefits for your entire body. Let us take a look at them: 

• Since it is rooted in the DASH diet, it naturally helps reduce high blood pressure, which is a major risk factor for heart attacks and strokes.
• By reducing your intake of unhealthy fats and fried foods, the diet also supports your heart health.
• The eating plan adds elements of the Mediterranean diet, which is globally known for extending human lifespans.
• Eating lots of vegetables, whole grains, and beans gives your body high amounts of essential fibre, which helps in healthy digestion and maintain a steady blood sugar level. Moreover, relying on olive oil instead gives your body healthy fats that minimise harmful inflammation.
• Reducing sugary sweets and pastries makes it much easier to maintain a healthy body weight. 

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The research concludes that the MIND diet protects your heart and metabolism, as much as it shields your memory. 

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Conclusion

The MIND diet is a powerful dietary approach that combines the Mediterranean and DASH diets. It actively protects your cognitive function and delays brain ageing. Apart from preserving essential brain tissue and memory, it also provides remarkable full-body benefits, such as improved heart health, better digestion, and steady blood sugar levels. While it is not a prevention or cure for dementia, adopting this nutrient-rich, berry-focused meal plan is a proactive way to support your long-term overall health and vitality.