Study: MIND Diet May Help Slow Aging and Lower Dementia Risk

• Following the MIND Diet may help slow the aging process and lower your dementia risk, new research finds.
• The MIND diet is an acronym for the Mediterranean-DASH Intervention for Neurodegenerative Delay Diet.
• Experts explain the findings and how to follow the MIND diet.

You may have heard of the Mediterranean and DASH diets and the proven benefits of both eating plans. But, the MIND diet may be the one to adapt to slow aging and lower your dementia risk, new research finds.

A study published in Annals of Neurology looked into whether the MIND diet reduces dementia risk by slowing the pace of biological aging, or the age of the body’s cells. Researchers analyzed data from the Framingham Heart Study, a long-term analysis designed to identify factors contributing to heart disease in Massachusetts, and pulled data on 1,644 dementia-free adults over 60. Between 1991 and 2008, researchers checked in with participants every four to seven years to assess diet, blood work, and results from neurocognitive tests, determining their pace of biological aging based on these results.

Researchers found a link between following the MIND diet and a slower pace of aging, as well as a lower risk of developing dementia. The study also found that slower aging scores significantly impacted both the relationships between diet and dementia and diet and mortality.

The MIND diet is an acronym for the Mediterranean-DASH Intervention for Neurodegenerative Delay Diet, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “It combines two of the top-rated diets for health, the Mediterranean diet and the DASH diet, and includes foods that have been shown to improve brain health and slow cognitive decline,” she explains.

As far as what kind of foods are involved, the MIND diet includes foods previously reported as important for brain health, says Prest. “The foods included in the MIND diet are antioxidant-rich and anti-inflammatory,” says Prest, and include:

Antioxidant-rich foods have been found to help calm inflammation and protect against memory and learning loss,” she explains. Both antioxidant and anti-inflammatory foods help to reduce or prevent some of the brain changes typically seen with aging or Alzheimer’s disease, Prest notes.

Still, the MIND diet benefits more than just the mind; it’s truly a nutrient-rich way of eating for most people, says Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook. “While not a vegetarian plan, the plant-forward approach to the MIND diet can also [help protect] your overall health, including potentially reducing your risk for type 2 diabetes and stroke,” Newgent explains. The MIND diet is an overall healthy diet packed with nutrients that anyone would benefit from, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. However, if an individual has medical concerns, they should consult with their doctor, she suggests.

Prest also notes that the MIND diet isn’t the only one that can benefit your brain. “Other diets exploring the diet-brain connection include high-fat, low-carbohydrate diet patterns like a keto diet, intermittent fasting, the Mediterranean diet compared to a low-fat diet, and culturally tailored anti-inflammatory diets,” she continues.

The bottom line

This study shows that you can “literally feed your mind with a goal to outsmart dementia,” says Newgent. And not only can a healthy diet lower your risk for dementia, it can [also] positively aid in the aging process, says Gans.

While we know that foods rich in anti-inflammatory antioxidants are beneficial for the brain, we are still learning about the connection between our diets and brain aging, says Prest. “What’s important is that this study shows that what we eat matters for brain health.” So, start boosting your brain health by adding berries, green leafy vegetables, and nuts to your meals or snacks, Prest suggests.

Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention’s social media platforms.