Can a simple diet change reduce chances of dementia, Alzheimer's disease?

India Today

14-07-2025

Is the food on your plate the secret to a sharper mind after 60? A growing body of research says yes, and a recent study published in the Journal of Nutrition, Health and Ageing offers some of the strongest evidence yet.The study, conducted by researchers at Yonsei University, South Korea, tracked over 1,31,000 adults aged 40 to 69 over a span of thirteen and a half years, investigating how four well-established dietary patterns impacted their risk of developing dementia.advertisementThe findings were clear: following diets rich in whole foods, leafy greens, and healthy fats, especially the MIND diet, significantly reduced the risk of dementia by up to 28%.
WHAT IS THE MIND DIET?The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a hybrid of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). But it goes a step further by targeting nutrients specifically linked to brain health and cognitive function.Key brain-boosting components of the MIND diet include:Flavonoids and polyphenols from fruits, vegetables, tea, and dark chocolateFolate from leafy greens and legumesOmega-3 fatty acids from oily fish, seeds, and nutsCompared to general healthy eating guidelines, the MIND diet places special emphasis on daily consumption of green leafy vegetables and weekly servings of berries and fish foods known to nourish neurons and reduce brain inflammation.STUDY HIGHLIGHTS: MIND DIET STANDS OUTResearchers scored participants' diets using four systems: Mediterranean Diet Adherence Screener (MEDAS), MIND Diet Score, Recommended Food Score (RFS), and the Alternative Healthy Eating Index (AHEI)The MIND and RFS diets showed the strongest associations with lower dementia risk, while a higher score on the Energy-adjusted Dietary Inflammatory Index (EDII), which reflects diets high in processed and inflammatory foods, was linked to a 30% higher risk of dementia.'The associations between dietary patterns and dementia were stronger in older adults and women, and varied by obesity status, highlighting how diet affects different populations differently,' the researchers noted.FOOD AS PREVENTION, NOT JUST NUTRITIONThis study reinforces findings from earlier research. For instance, a previous trial of 906 older adults found that those with higher MIND diet scores experienced slower cognitive decline over nearly five years.Another autopsy-based study of 581 participants revealed that those who had followed the MIND or Mediterranean diet had fewer amyloid plaques in their brains, a biological hallmark of Alzheimer's disease.In both studies, higher intake of leafy greens was the most protective dietary factor.NO CURE, BUT PREVENTION IS POWERFULWith no definitive cure for dementia, researchers stress the urgency of prevention-focused interventions, particularly diet.advertisement'Our findings underscore the potential of dietary interventions as modifiable factors to reduce the risk of dementia, especially in vulnerable populations,' the authors wrote.They also noted that unlike earlier studies, this research compared multiple dietary patterns and followed participants for more than a decade, providing robust, long-term insights.SO, WHAT SHOULD YOU EAT TO PROTECT YOUR BRAIN?To follow the MIND diet, here's a simple roadmap:Eat more of:Leafy greens (daily)Berries (more than two days per week)Whole grainsNuts and seedsLegumesFish (once a week)Poultry (at least twice a week)Olive oil as main cooking fatLimit these foods:Red and processed meatsButter and stick margarineCheesePastries and sweetsFried and fast foodsWith science uncovering more about the links between food and brain health, one thing is becoming clear: what's good for your heart is often good for your head.While no single diet guarantees immunity from cognitive decline, the MIND diet could be practical, sustainable with strong evidence to nourish your brain.- Ends