The MIND Diet Explained: A Look At How This Eating Plan Supports Cognitive Health
Trending Desk
Last Updated:
The MIND diet is a scientifically developed eating plan designed to support brain health and lower the risk of neurodegenerative diseases.
In today's fast-paced world, maintaining cognitive health and brain function has become a concern for many. While ageing naturally affects the brain, your lifestyle choices and diet plans can pave the way for better cognitive health. Many healthcare organisations have launched programmes aimed at improving cognitive performance and reducing the risk of diseases like Alzheimer's and dementia.
This is where the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) comes in – a scientifically developed eating plan designed specifically to support brain health and lower the risk of neurodegenerative diseases. It's not just about living longer, but living well with a clear and active mind.
A 2024 study published in Neurology claims that the MIND diet can significantly reduce the risk of memory decline.
But How Does The MIND Diet Actually Work?
The MIND diet is a blend of two highly regarded diets –
It was first developed in 2015 at Rush University Medical Centre by Dr Clare Morris and her team. The diet focuses on including unprocessed, nutrient-rich foods that support brain health. The core idea is to prioritise natural, plant-based items while limiting unhealthy fats and processed foods.
Whole Grains: Eat oats, brown rice, or whole wheat bread, ideally three times a day, for steady energy and stable blood sugar levels.
Nuts: Almonds, walnuts, and Brazil nuts are a source of healthy fats and vitamin E, which may protect against cognitive decline. Consume two or three times per week.
Legumes: Eat Lentils, chickpeas, beans, and soy at least three times a week.
Poultry and Fish: Consuming lean chicken and fatty fish like salmon or mackerel at least once a week can provide your body with the protein it needs.
What Should Be Avoided On The MIND Diet?
Red meat, full-fat cheese, fried food, processed snacks, fast food, and alcohol are discouraged, as they are linked to inflammation and cognitive decline.
What Are The Benefits Of The MIND Diet?
Lowers the risk of memory loss and cognitive decline,
It may help prevent neurodegenerative diseases like Alzheimer's,
Supports heart health and regulates blood pressure,
Aids in weight management, and
Reduces the risk of type 2 diabetes.
Adopting the MIND diet isn't about strict rules or cutting out entire food groups. It's about making conscious, mindful choices that nourish the brain. By incorporating these simple dietary habits into your daily routine, you can protect your memory and support long-term brain function.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
an hour ago
- Time of India
What is Leqembi? The first Alzheimer's treatment approved today in Saudi Arabia
Leqembi targets beta-amyloid plaques in the brain, aiming to slow Alzheimer's progression in patients with mild cognitive impairment The Saudi Food and Drug Authority (SFDA) announced today the official approval of Leqembi, the first Alzheimer's treatment available in Saudi Arabia. This approval marks a significant milestone in addressing Alzheimer's, a progressive brain disorder that affects memory and thinking skills. Leqembi is specifically indicated for patients experiencing mild cognitive impairment or mild dementia caused by Alzheimer's, who have either no copies or just one copy of a particular gene variant known as apolipoprotein E4 (ApoE4). How Leqembi Works: Targeting the Root Cause Leqembi represents an innovative approach to treating Alzheimer's. Unlike many existing therapies that only ease symptoms, this drug aims to slow the actual progression of the disease. It is a biologic therapy developed using monoclonal antibody technology, a sophisticated method that creates lab-produced molecules designed to target specific proteins in the body. In this case, Leqembi works by targeting beta-amyloid proteins, which tend to build up in the brains of Alzheimer's patients and form sticky clumps called plaques. These plaques are widely believed to contribute to the cognitive decline seen in the disease. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Patrocinio: Unsold Furniture Liquidation 2024 (Prices May Surprise You) Unsold Furniture | Search Ads Learn More Undo Specifically, brain plaques, known as amyloid plaques, are abnormal clumps of protein fragments called beta-amyloid that build up in the brain, especially in people with Alzheimer's. These plaques interfere with the normal communication between nerve cells (neurons), disrupting brain function. By helping reduce the formation of these harmful plaques, Leqembi seeks to protect brain function and slow cognitive decline over time. The treatment is given through an intravenous infusion every two weeks, allowing the drug to circulate and act within the brain. Proven Effectiveness Backed by Clinical Studies Before approving Leqembi, the SFDA thoroughly reviewed evidence of its safety, effectiveness, quality, and compliance with regulatory standards. Clinical trials revealed that Leqembi significantly slows the progression of Alzheimer's disease compared to a placebo. The effectiveness was measured using established clinical scales that assess memory, thinking, and daily functioning abilities. However, like all medications, Leqembi can cause side effects. The most commonly reported include: Headaches Reactions related to the infusion process Amyloid-related imaging abnormalities (ARIA), a term that refers to unusual changes detected in brain MRI scans. These abnormalities may include swelling (cerebral edema) or tiny brain bleeds (microhemorrhages). Because ARIA can only be detected through brain scans, careful monitoring is essential throughout treatment. Safety First: The Need for Careful Patient Monitoring The SFDA stresses the importance of ongoing patient monitoring during treatment. Before starting Leqembi, patients must be tested for their ApoE4 gene status, as this influences the risk of side effects. Those with two copies of the ApoE4 gene are not currently eligible for the treatment due to a higher likelihood of complications. Additionally, the pharmaceutical company responsible for Leqembi is required to track how the drug performs once it is in use (post-marketing surveillance). They must regularly submit updated reports on safety and effectiveness to the SFDA. A comprehensive risk management plan is also mandatory to ensure the treatment is used safely and responsibly. Advancing Healthcare with Biotechnology in Saudi Arabia The approval of Leqembi reflects the SFDA's commitment to expanding access to advanced and high-quality medical treatments, especially those developed through cutting-edge biotechnological methods. Biotech therapies like Leqembi represent a rapidly growing field in medicine, offering new hope for diseases that previously had limited treatment options. About the SFDA Established in 2003 under the Council of Ministers' resolution, the Saudi Food and Drug Authority is an independent regulatory body directly reporting to the President of the Council of Ministers. Its main mission is to safeguard public health by ensuring the safety and quality of food, medicines, biological and chemical substances, medical devices, and cosmetics. The SFDA oversees all procedures related to these products, aiming to protect both human and animal health throughout the Kingdom.
Time of India
2 hours ago
- Time of India
Could walking be the key to lowering Alzheimer's risk?
If you've been debating whether to get up and stretch your legs today, new research may give you the nudge you need. A fresh study, planned to be presented at the Alzheimer's Association International Conference this week, suggests that simply walking more could slow cognitive decline, especially in people genetically predisposed to Alzheimer's disease. Researchers followed nearly 3,000 adults between the ages of 70 and 79 for a decade and tracked their walking habits and how those habits correlated with brain function over time. Participants who either maintained or increased their walking levels showed notable improvements in executive function and processing speed, according to the study, which is currently available as a preprint and hasn't yet undergone peer review. The findings appeared especially promising among individuals with the APOE4 genotype, a known genetic risk factor for Alzheimer's. According to Dr. Cindy Barha, senior study author and assistant professor of kinesiology at the University of Calgary, the results highlight the danger of inactivity as we age. The genetic link Alzheimer's disease, the most common form of dementia, is believed to result from a buildup of toxic plaques in the brain that interfere with how nerve cells communicate. Over time, those neurons die, leading to memory loss, confusion, behavioral changes, and eventually, physical deterioration. There is no cure. The genetic story behind Alzheimer's is complex, but APOE genes play a central role. One particular variant, APOE4, is linked to a reduced ability to clear those brain plaques. According to the U.S. National Institutes of Health, between 15% and 25% of people carry this gene, though it can only be identified through genetic testing. What's compelling is that those at higher risk may benefit the most. 'Before the study started, we thought APOE4 carriers had more room to grow in terms of cognition, since they may already have been experiencing some cognitive decline,' Barha explained. 'They also have more room to show improvement.' She also speculated that participants who knew they carried APOE4 may have been more motivated to change their behavior during the study. Either way, the cognitive benefits were clear. But how does movement in the body affect what's happening in the brain? Experts believe exercise may increase the production of brain-derived neurotrophic factor (BDNF), a protein often compared to fertilizer for brain cells. 'We're thinking there are proteins released from the muscle that travel to the brain and, either across the blood-brain barrier or at the blood-brain barrier, start a reaction that eventually leads to increases in BDNF within the brain,' Barha explained.
India Today
8 hours ago
- India Today
The MIND diet along with exercise can lower dementia risk: US study
Dementia has become among the fastest growing neurological conditions in the world. It makes doing everyday tasks difficult as it affects a person's memory, their thinking, their skill of reasoning, their behaviour and, in advanced stages, it could affect their personality there is no cure, certain medications can help slow the ageing process. That's why emerging research is offering valuable insights into how we can prevent, or at least delay, the onset of dementia, particularly in those at high new study published in JAMA Network suggests that a structured, multi-pronged lifestyle approach can improve brain function in older adults who are at risk of cognitive decline and dementia. The research, conducted in the United States, involved 2,111 older adults with an average age of 68. Over a two-year period, participants followed either a structured lifestyle program or a lower-intensity, self-guided structured program included regular moderate- to high-intensity physical activity, following the MIND diet (a brain-healthy eating plan), engaging in cognitive and social activities, and monitoring heart 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 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 SMALL BUT SIGNIFICANT COGNITIVE BOOSTThose who followed the structured program showed slightly better improvements in their overall brain function, or 'global cognition,' compared to those in the self-guided the difference may seem small, it was statistically significant. The structured group's cognitive scores improved by 0.243 standard deviation units per year, compared to 0.213 in the self-guided group.'This kind of lifestyle intervention, though modest in effect, is promising,' the authors noted. 'It shows that non-drug-based strategies targeting multiple risk factors can be a safe, accessible, and relatively low-cost way to protect brain health.'HEALTH BENEFITSThe structured program appeared to benefit people regardless of their genetic risk for Alzheimer's disease (such as carriers of the APOE 4 gene).Interestingly, people with lower cognitive scores at the start of the study saw slightly more benefit than those who began with higher SIDE EFFECTSIn terms of safety, the structured group reported fewer serious and non-serious adverse events compared to the self-guided Covid-19 infections were more common among those in the structured group, likely due to higher in-person A CURE, BUT A STEP FORWARDWhile the cognitive improvements were not dramatic, the researchers believe the findings are studies are needed to see how long these benefits last and whether they can lead to meaningful improvements in daily for now, this study adds weight to what doctors have long believed: a healthy lifestyle is good for both the body and the brain.- EndsTrending Reel
