Researchers are uncovering promising evidence that certain diets, especially the MIND diet, can reduce the risk of dementia, even in later years.
Preliminary findings presented at the American Society for Nutrition’s annual conference suggest that people who followed the MIND diet were, on average, 9% less likely to develop dementia.
Diet and Dementia Prevention
Lead author Dr. Song-Yi Park, an associate professor at the University of Hawaii, emphasized that healthy eating patterns during mid- to late-life could play a key role in preventing Alzheimer’s disease and other forms of dementia.
“We found that improving diet quality over time may help reduce the risk of Alzheimer’s and related dementias,” said Dr. Park.
The study also explored the impact of the MIND diet on various racial and ethnic groups. “We wanted to examine how diverse populations respond to the MIND diet, as previous studies have mostly focused on less diverse groups,” Dr. Park explained.
What is the MIND Diet?
MIND stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” It blends two well-known diets—the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet.
The MIND diet prioritizes foods like leafy greens, berries, whole grains, nuts, fish, and olive oil, while limiting red meat, cheese, sweets, and fried foods. With more than seven million Americans living with Alzheimer’s disease, determining whether diet can help prevent cognitive decline has become a major area of focus.
Study on MIND Diet’s Impact
Dr. Park’s team analyzed data from nearly 93,000 U.S. adults in the Multiethnic Cohort Study, which began in the 1990s to investigate chronic disease risks. Participants, aged 45-75 at the start, filled out dietary questionnaires at the beginning of the study and again 10 years later. During that period, more than 21,000 participants were diagnosed with Alzheimer’s or related dementias.
The findings revealed that adherence to the MIND diet was linked to a lower risk of dementia compared to other eating patterns, including the Mediterranean and DASH diets.
Specifically, people who strictly followed the MIND diet had a 9% lower risk of developing dementia, while Latino, white, and African American participants saw an even greater reduction—around 13%. However, the benefits were less clear for Asian American and Native Hawaiian groups. Dr. Park noted that the lower dementia rates in these groups may be due to different dietary habits with their own cognitive benefits.
It’s Never Too Late to Improve Your Diet
The study also showed that improving adherence to the MIND diet over time could significantly reduce dementia risk. Participants who increased their adherence to the MIND diet over 10 years had a 25% lower risk of dementia compared to those whose diet quality declined. This trend was observed across various age groups and ethnic backgrounds, except for Native Hawaiians.
“It’s never too late to adopt a healthy diet to help prevent dementia,” Dr. Park said.
The Need for Further Research
While the results are promising, experts stress the need for more research to confirm the MIND diet’s effectiveness. Dr. Park pointed out that her study was observational and relied on self-reported data, which can be inaccurate.
Nonetheless, dietitians are paying attention. “The MIND diet combines two of the best diets for overall health—the Mediterranean and DASH diets,” said Courtney Pelitera, a registered dietitian based in Raleigh, North Carolina. “Anyone looking to improve their health, including those with high cholesterol, blood pressure, or cardiovascular disease risk, can benefit from this diet.”
Katherine Brooking, a registered dietitian in New York City, noted that incorporating the MIND diet is simple. “Start with small changes, like swapping butter for olive oil or adding berries to your meals,” she suggested. “Even partial adherence to the MIND diet is likely better than none at all.”
As research continues, the MIND diet offers a hopeful strategy for reducing dementia risk through simple dietary changes.
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