Adopt The MIND Diet & Reduce The Risk of Dementia

Written by Lori Jo Vest

Fact checked by The Brain Blog Team

People used to think that mental decline was a regular part of getting older. Today, we know that’s a myth. It’s simply not true. According to Cleveland Clinic, "Normal aging does not affect recognition, intelligence, or long-term memory."  Now we know that as we age, we can handle everyday activities and live independently.

According to the Alzheimer's Association, Dementia is a term used to describe abnormal changes in the brain. It describes the loss of memory, reasoning, and cognitive abilities. . Eventually, the symptoms can become so severe they prevent the person from managing even essential daily functions. Today, about 5.5 million people have Dementia in the United States, and most are 65 or older. Many factors can cause it, and Alzheimer's disease makes up 60-80% of its cases. 

In 2015, Martha Clare Morris, Ph.D., published a study at Rush University Medical Center in Chicago about the Mediterranean and DASH diets. Morris and her team created the MIND diet, based on decades of research. They created the new diet to get the very best brain health outcomes. The study results were published in Alzheimer's & Dementia: The Journal of the Alzheimer's Association.  

For people who “mostly” followed the MIND diet, their chance of getting Alzheimer's appeared to be 35% less than those who didn’t. Even better? People who followed the diet 100% as recommended had a 53% lower chance of getting the disease. Since then, more studies have shown that the MIND diet consistently outperforms the Mediterranean or DASH diets individually to prevent Dementia.

The plant-based MIND diet improves your brain health with ten critical areas of focus: 

1.  Leafy green vegetables [Carotenoids] at least six times per week
2. All other types of vegetables, at least once daily
3. Berries, at least twice per week.  In a study of 16,000 adults in 20 years, those who consumed blueberries and strawberries had the least cognitive decline.
4. Raw nuts [Omega-3s], without salt or oil, five servings per week
5. Whole grains, at least three servings daily 
6. Fish [Omega-3s], once a week
7. Poultry, twice a week
8. Beans, three times per week
9. Wine, one glass per day, unless you don't drink
10. Olive oil [Omega-3s] as a condiment and for cooking 

 On the MIND diet, you limit the following:   Red meat, sweets, desserts, cheeses, butter, margarine, fast food, fried food, and processed food 

Over 900 older adults participated in the MIND diet study, comparing those who followed the plant-based roadmap listed above with those who did not. More trials are needed to learn why this optimizes brain health and prevents disease.  

The standard American diet is a statistically high risk for cardiovascular disease, and it’s known that cardiovascular disease causes the brain to age more quickly. It's also possible that the MIND diet’s anti-inflammatory, antioxidant and nutritional properties help protect the brain against disease. 

Your diet affects your body health and your brain health. It's easier than ever to find plant-based recipes online and in cookbooks. It's also easier than ever to find healthy options at restaurants. Let the MIND diet can be your roadmap keeping your brain healthy and sharp for years to come. 

The Memory Health® brain health supplement is another great way to make sure that your brain gets the nutrients it needs. It’s been tested and proven in double-blind, placebo-controlled clinical trials. And it’s the first supplement to receive a patent for the prevention and treatment of neurodegenerative disease, specifically Alzheimer's and dementia. It’s clinically proven to improve cognitive functions and memory.  Learn more about the nootropic nutrients in Memory Health here: Memory Health Ingredients.