We know food is powerful, but can the right diet slow down the clock? Science says yes, but it helps if you keep your brain health in mind. According to a recent study published in Annals of Neurology, the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet can improve brain health, reduce the risk of dementia, and even help with biological aging. The results were found using data from the ongoing Framingham Heart Study, which examined more than 1,600 adults aged 60 and older without dementia. Researchers studied the biological aging of participants from 1991 to 2008 and ultimately found that those who followed the MIND diet had lower aging scores than those who didn’t. So what exactly is the MIND diet and how does it actually work?
To find out what the MIND diet is and how it affects aging, we turned to experts in longevity and nutrition. They explained exactly how the MIND diet affects the brain, what foods are involved, and what you need to know before trying it yourself. Read on to learn more about the MIND diet, including its potential benefits.
Experts discussed in this article:
Nicola Guess, MD, PhD, is a researcher on the MyFitnessPal Scientific Advisory Board.
Martha Theran, RD, is a registered dietitian and educator at the Pritikin Longevity Center.
What is the MIND diet?
The MIND diet is essentially a combination of the Mediterranean diet and the DASH diet. “Key components of the MIND diet include ‘brain foods’ like nuts, berries, olive oil, and leafy greens,” says Martha Theran, RD, an instructor at the Pritikin Longevity Center. “These foods are rich in nutrients and antioxidants that support brain function and help reduce neurodegeneration, providing a comprehensive approach to maintaining cognitive health and preventing age-related decline.” According to Nicola Guess, MD, PhD, a researcher on the MyFitnessPal Scientific Advisory Council, the MIND diet specifically includes:
- Whole grains: 3 servings per day
- Leafless Green Vegetables: 1+ Servings Per Day
- Green leafy vegetables: 6+ servings per week
- Nuts: 5+ servings per week
- Beans: 4+ servings per week
- Berries: 2+ servings per week
- Poultry: 2+ meals per week
- Fish: 1+ Meals per Week
- Olive Oil: To be used as a primary added fat
Why are these foods good for brain health?
With the growing interest in the lifespan space, Dr. Guess notes that we are beginning to think about aging differently, with an emphasis on brain health and the biological aging of cells. “This more ‘molecular’ approach to aging has led to the development of the MIND diet, [which is] designed to maintain brain health and slow cellular aging by promoting consumption of antioxidant-rich and anti-inflammatory foods to combat oxidative stress and inflammation,” she says. A study in “The Journal of Nutrition, Health & Aging” also found that higher adherence to the MIND diet was linked to better cognitive function in older adults. Below, Theran explains how some of the key components of the MIND diet specifically impact the brain:
- Nuts: “Nuts are rich in healthy fats, antioxidants, and vitamin E and may protect brain cells from oxidative stress and inflammation.”
- Berries: “Berries are high in antioxidants, particularly flavonoids, and may improve communication between brain cells and reduce brain inflammation.”
- Olive Oil: “Contains monounsaturated fats and polyphenols that help reduce inflammation and oxidative damage in the brain.”
- Green leafy vegetables: “Provide essential nutrients such as vitamin K, lutein, folate and beta-carotene, which have been linked to slower cognitive decline. Additionally, green leafy vegetables are believed to protect the brain because they contain high levels of compounds that fight oxidative stress.”
Can the MIND diet help combat aging?
“There is mounting evidence to support the claims that the MIND diet can slow cognitive aging and reduce the risk of dementia,” Theran says. She points to a 2015 study published in “Alzheimer’s & Dementia” that found that people who followed the MIND diet closely had a 53 percent lower risk of Alzheimer’s disease (and even those who only “moderately” followed the MIND diet reduced their risk by about 35 percent). Dr. Guess adds that the results were consistent even after adjusting for lifestyle factors and health conditions linked to dementia. While these findings are promising, it’s important to note that the research linking the MIND diet to higher memory scores, lower risk of dementia, and slower cognitive decline is still in its early stages.
“Despite these promising findings, the research is largely observational, and such studies can be confounded by factors such as socioeconomic status and overall lifestyle,” Dr. Guess says. “For example, people who eat more berries may have higher incomes and education levels, and may be more likely to have intellectually stimulating jobs, both factors that are likely protective for cognitive function and brain health.” We won’t be able to establish causality until more randomized controlled trials are done, but in the meantime, she says, the MIND diet is still considered a healthy option.
Is the MIND diet safe?
There are plenty of benefits to eating brain-healthy foods, but is there anyone who should avoid the MIND diet? “The MIND diet is generally considered safe and beneficial for most people given its foundation in the Mediterranean and DASH diets, which have been associated with numerous health benefits, including lower blood pressure, improved cholesterol levels, and a reduced risk of chronic diseases,” says Dr. Guess. “However, individuals with specific dietary restrictions or allergies — such as nut allergies — may need to modify the diet to meet their needs.” She adds that people taking blood-thinning medications should also be cautious about eating leafy green vegetables due to their high vitamin K content (which could interact with their medications). Before making any significant changes to your diet, Dr. Guess recommends consulting with a healthcare provider for the best personalized medical advice.
Chandler Plante is an Assistant Editor for PS Health & Fitness. She previously worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her spare time, she overshares online and creates content about chronic illness, beauty, and disability.