Exploring the MIND Diet: Foods that help keep your brain healthy

One approach, which has been gaining attention around the globe for its association with better brain health, is the MIND diet. Experts estimate that 40% of dementia cases globally could be delayed or prevented by modifying certain factors like diet, regular exercise, getting sufficient sleep, and managing common health conditions such as hearing loss or high blood pressure². Diet is one of the five modifiable behaviours that can lead to five non-communicable diseases that cause over 90% of deaths in New Zealand.

In this article, we will explore the MIND diet as well as other ways you can love your brain and reduce your risk of cognitive decline.

Dementia is not a single condition, but rather a term used to describe a range of symptoms associated with several diseases. According to the Alzheimer’s Association, dementia is primarily caused by various diseases that damage brain cells and disrupt their ability to communicate. Impaired communication between brain cells can influence cognition, behaviour, and emotional responses³. These changes can cause symptoms that trigger a reduction in cognitive abilities or thinking skills, which can hinder everyday life, independent function and interpersonal relationships. 

As we age, the likelihood of developing dementia increases. However, research suggests that certain lifestyle choices can help lower this risk, such as maintaining physical activity, consuming a healthy diet, and engaging in mental stimulation and social interactions⁴.

When it comes to brain health, one approach that is being commonly talked about is the MIND diet. With the aim of reducing the risk of dementia and slowing the decline of brain function in people as they age, the ‘MIND’ diet stands for ‘Mediterranean-DASH Intervention for Neurodegenerative Delay.’ According to Healthline, the MIND diet combines the principles of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet⁷, which have been shown to improve brain health and reduce the risk of heart disease, diabetes, and more⁸. 

The MIND diet goes a step further than these two diets by focusing specifically on foods that have been scientifically shown to benefit brain health. For instance, while both the Mediterranean and DASH diets recommend a high intake of fruits, the MIND diet emphasises the consumption of berries, particularly blueberries, strawberries and blackberries⁹, which have been linked to improved brain function¹⁰.

The MIND diet incorporates food rich in certain vitamins, carotenoids, and flavonoids, which are thought to protect the brain by reducing oxidative stress and inflammation or swelling¹¹.

Those following the diet are encouraged to consume 10 food varieties, including green leafy vegetables, berries, nuts, olive oil, whole grains, fish, beans and poultry. The MIND diet also uniquely recommends at least six servings of leafy greens and two servings of berries each week, while limiting the intake of five foods, namely butter and margarine, cheese, red meat, fried food, pastries and sweets, which are high in saturated and trans fats¹².

The MIND diet was first introduced in a 2015 study led by Dr. Martha Clare Morris and her team at Rush University Medical Centre in Chicago¹³. The research followed 1,000 older adults for up to 10 years, to see if the MIND diet could prevent or slow the onset of dementia. The MIND diet score, developed during the study, identified foods and nutrients beneficial for preventing dementia and cognitive decline. The results classified fifteen dietary components as either “brain healthy” or “unhealthy” and revealed that those that followed the MIND diet the closest experienced a significantly slower cognitive decline than those that followed it less closely, showing a greater impact than either the Mediterranean or DASH diets¹⁴.

These findings were supported by a 2023 cross-sectional study involving 207 adults aged around 34 years old with varying BMI (Body Mass Index) scores. The study found that greater adherence to the MIND diet was inversely related to faster processing of information. While these findings suggest a potential benefit of the MIND diet for cognitive function¹⁵, more research needs to be done to definitively prove that the MIND diet itself leads to better brain health.

There is, however, ample evidence to show that a healthy diet is key to better brain health. Several research studies have uncovered a significant relationship between nutrients, foods, and their impact on understanding and emotion. For instance, a diet rich in omega-3 fatty acids has been associated with a decrease in cognitive deterioration in older people and has also been used to help treat mood disorders¹⁶.

The Alzheimer’s Association lists 10 ways to love your brain and reduce the risk of cognitive decline¹⁷. Remember, it’s never too late or early to incorporate healthy habits:

• Break a sweat – participate in consistent cardio workouts that raise your heart rate and boost blood circulation to your brain and body.
• Hit the books – formal education at any phase of life can lower your chances of experiencing cognitive deterioration and dementia. For instance, you can enroll in a local course or online learning.
• Butt out – research indicates that smoking heightens the likelihood of cognitive decline. Giving up smoking can lower this risk to levels similar to non-smokers.
• Follow your heart – research suggests that risk elements for heart disease and stroke – such as obesity, hypertension, and diabetes – can adversely affect your mental health. By looking after your heart, you might also be promoting your brain’s health.
• Heads up – always wear a seatbelt, protect your head with a helmet during contact sports or cycling, and avoid falls as cognitive deterioration and dementia risks may increase due to brain injuries.
• Fuel up right – eating a healthy, balanced diet which is lower in fat and high in vegetables and fruit helps reduce the risk of cognitive decline.
• Catch some Zzz’s –limited sleep may result in problems with memory and thinking.
• Take care of your mental health – studies associate a history of depression with a heightened risk of cognitive decline, so it’s important to seek medical help for symptoms any mental health issues, and to effectively manage stress. 
• Buddy up – maintaining social interactions can contribute to brain health, so engage in meaningful social activities regularly.
• Stump yourself – stimulating and challenging your mind can potentially provide immediate and long-term benefits to your brain.

The MIND diet is more than just a route to a healthier body; it’s a strategic approach to food that can help us protect our most vital organ – our brain. As research continues to affirm the correlation between this diet and improved brain health, it becomes increasingly clear that what you eat can have profound impacts on cognitive longevity.