MIND: The Modified Mediterranean Diet That Could Slow Brain Ageing

It could lower dementia risk by as much as 53%.

The Mediterranean diet, which has been described by researchers as the “gold standard in preventive medicine,” is linked to better heart health, a longer life, and even a lower likelihood of developing type 2 diabetes.

And a modified version of the approach, called the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay or MIND diet, is designed to slow brain ageing in particular.

It’s been linked to a 53% lower risk of dementia among its strongest adherents, and a 35% reduced likelihood among moderate adherents.

What is the MIND diet?

It combines the Mediterranean diet, which focuses on heart-healthy foods like olive oil, fruits, vegetables, and fish, with the blood-pressure-friendly DASH diet (high in lean proteins, lower in salt, and also rich in fresh produce).

We know that heart health is strongly linked to dementia risk.

How can I follow a MIND diet?

Registered dietitian Barbie Boules shared that some good rules to start with include:

Eating two portions of leafy greens once a day (linked to 11 years lower cognitive age),

Three colours of vegetables a day (linked to lower blood pressure and a decreased diabetes risk),

At least two servings of berries a week (associated with a lower risk of heart attack),

Two tablespoons of nuts and seeds a day (linked to lower heart disease risk),

Four or more servings of beans or legumes a week (linked to better cognitive health and, again, a lower risk of heart attack),

Three servings of whole grains a day (linked to slower cognitive decline and a lower risk of heart disease and some cancers),

85-340g fatty fish a week (linked to lower dementia risk and better heart health),

Two teaspoons or more of olive oil a day (linked to better ageing, a lower risk of frailty, improved memory, and a decreased risk of heart disease).

Generally, the MIND diet focuses on leafy greens, berries over other fruits, nuts, legumes, whole grains, fish, and olive oil.

Meanwhile, it limits:

and fast food or fried food.

Too much of any of these may be detrimental to heart health and possibly even your cognitive health.

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