New diet slashes your risk of dementia and it's very easy to follow
A diet that merges two healthy eating strategies could bolster brain health and reduce the risk of dementia, according to experts. The Mind diet, a fusion of the Mediterranean and Dash diets, is believed to slow cognitive decline, based on existing evidence. Both the Mediterranean and Dash diets are inspired by traditional food habits from countries bordering the Mediterranean Sea.
They advocate for a high intake of plant-based foods such as fruits, vegetables, nuts, and seeds, low-fat dairy products like milk and yoghurts, and lean proteins including fish and chicken. Both diets limit the consumption of red and processed meats.
READ MORE: 'Life-saving' menopause product inspired by menopausal 25-year-old sells out 3 times
The Dash diet, an acronym for Dietary Approaches to Stop Hypertension, emphasises reducing low-sodium foods, added sugars, and saturated and trans fats to lower blood pressure.
Aisling Pigott and Sophie Davies, lecturers in dietetics and nutrition at Cardiff Metropolitan University, stated that both diets have been extensively researched and proven effective in preventing lifestyle-related diseases, including cardiovascular disease and hypertension. They also help shield the brain's neurons from damage and enhance cognitive health.
They explained: "The Mind diet adheres to many of the fundamental principles of both diets but places a stronger emphasis on consuming more foods rich in nutrients that promote brain health and prevent cognitive decline."
Mind stands for Mediterranean-Dash Intervention for Neurocognitive Delay. The diet includes:
flavonoids and polyphenols found in fruit, vegetables, tea and dark chocolate
folate found in leafy greens and legumes
N-3 polyunsaturated fatty acids found in oily fish, nuts and seeds.
The experts have declared: "Numerous studies have been conducted on the Mind diet, and the evidence for this dietary approach's brain health benefit is pretty convincing."
Research involving over 900 participants across five years revealed that those with a higher intake of 'Mind diet' foods experienced a slower rate of cognitive decline, reports Bristol Live.
Another study examining nearly 600 individuals found that those who had adhered to either the Mind diet or the Mediterranean diet for over ten years showed fewer amyloid plaques in their brains post-mortem, which are indicative of Alzheimer's disease.
The specialists said: "Higher intake of leafy greens appeared to the most important dietary component. A systematic review of 13 studies on the Mind diet has also found a positive association between adherence to the Mind diet and cognitive performance and function in older people.
"One paper included in the review even demonstrated a 53% reduction in Alzheimer's disease risk in those that adhered to the diet."
They cautioned: "It's important to note that most of this research is based on observational studies and food frequency questionnaires, which have their limitations in research due to reliability and participant bias.
"Only one randomised control trial was included in the review. It found that women who were randomly assigned to follow the Mind diet over a control diet for a short period of time showed a slight improvement in memory and attention.
"Research in this field is ongoing, so hopefully we'll soon have a better understanding of the diet's benefits – and know exactly why it's so beneficial."
The Mind diet encourages the consumption of leafy green vegetables (like spinach and kale) and berries due to their cognitive advantages, and recommends using olive oil over other fats because of the 'potential neuroprotective effects of the fats found in olive oil'.
Here are some small, manageable changes you can make daily to adhere more closely to the Mind diet:
upgrade your meals by sprinkling nuts and seeds on cereals, salads or yoghurts to increase fibre and healthy fats
eat the rainbow of fruit and vegetables, aiming to fill half your plate with these foods
canned and frozen foods are just as nutrient-rich as fresh fruits and vegetables
bake or airfry vegetables and meats instead of frying to reduce fat intake
opt for poly-unsaturated fats and oils in salads and dressings – such as olive oil
bulk out meat or meat alternatives with pulses, legumes chickpeas or beans. These can easily be added into dishes such as spaghetti bolognese, chilli, shepherd's pie or curry
use tinned salmon, mackerel or sardines in salads or as protein sources for meal planning.
The experts added: "These small changes can have a meaningful impact on your overall health – including your brain's health. With growing evidence linking diet to cognitive function, even minor adjustments to your eating habits may help safeguard your mind as you age."
This article was originally published in The Conversation.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Daily Mirror
2 hours ago
- Daily Mirror
Fiona Phillips' 'painful' days as Alzheimer's leaves star unable to wash hair
The much-loved broadcaster was sixty-one when she learned she had early-onset Alzheimer's disease back in 2022 - her family has opened up about how the disease is progressing TV presenter Fiona Phillips, who was diagnosed with Alzheimer's disease three years ago, has opened up about her everyday life with the condition. Television executive Martin Frizzell, who has been married to Fiona for 28 years, spoke of his wife's vulnerability in the couple's joint memoir titled Remember When: My Life with Alzheimer's. Alzheimer's disease is the most common cause of dementia in the UK, which causes an ongoing decline of brain functioning including memory, thinking skills and other abilities. The progressive, life-limiting condition is the UK's leading cause of death for the last ten years. Former Mirror columnist Fiona, 64, initially thought she was having menopause symptoms when she first started experiencing "brain fog and anxiety". The mum-of-two went onto be diagnosed with the same devastating condition her parents suffered from, with the star caring for them both. Martin, who spent ten years at the helm of ITV This Morning, stepped down from his position in February to care for Fiona, taking on many tasks he had once taken for granted. The couple employ a trained carer to help too, with the 66-year-old explaining that on bad, confused days his wife demands to see her parents who have sadly passed away. In excerpts from their heartbreaking memoir published in the Daily Mail, he told of his wife's daily routine. "It is January 2025 as I write this, and Fiona needs a lot of help," said Martin. "She needs help showering and brushing her teeth. She can do these things physically, but is unable now to think about how she should do them... "I wash Fiona's hair because she wouldn't know what shampoo or conditioner to use or how wet her hair needs to be or that she must rinse the soap suds out afterwards. And most nights I'll say, 'Right, we need to brush our teeth before we go to bed,' and I'll put the toothpaste on the brush and hand it to her." Martin and Fiona married in 1997 and went onto have sons Nat and Mackenzie. With her Alzheimer's disease progressing, Martin heartbreakingly shared that his wife sometimes forgets they are married, while Fiona told how she much she was struggling to accept the diagnosis in the beginning. Martin explained that while Fiona can dress herself, she doesn't do it "correctly" and sometimes puts things on the wrong way round. He also revealed his wife becomes very fond of one piece of clothing and will want to wear it "over and over again." Fiona is best known for presenting ITV breakfast programme GMTV Today. The star began her career in local radio and was also a Daily Mirror columnist and Loose Women panellist. And while the presenter feels disconnected from her family as her illness progresses, her husband said he can get lonely. "It feels selfish to say that because this is not about me – it's about Fiona and she's the one who is really suffering in all this," said Martin. "She's the one who feels lonely and scared and is often in pain."
Daily Mirror
4 hours ago
- Daily Mirror
'I'm an NHS doctor - five common daily habits could quietly age your brain'
Dr Amir Khan has shared some of the things you may be doing on a daily basis that could be 'quietly ageing your brain' - and some of them may surprise you as you likely do them Dr Amir Khan, an NHS GP, has revealed five daily habits that could be "quietly ageing your brain". Given that the brain oversees virtually all bodily functions, it's arguably our most precious organ, making proper care absolutely essential, which is why Dr Amir wanted to issue the warning to make people aware. The Alzheimer's Association recommends several practices for maintaining brain health: regular physical activity, nutritious eating, adequate rest, mental stimulation through activities like reading or puzzles, and maintaining social connections. Dr Amir has delved deeper into certain everyday behaviours that might be causing more damage than benefit. Constant multitasking Dr Amir explained that whilst perpetual multitasking might leave us feeling "productive," he cautioned that "jumping between tasks stresses the brain, and it can weaken short-term memory and increase our cortisol levels," which is far from ideal. He noted that "over time," this pattern can significantly affect your ability to concentrate and manage emotions effectively. Chronic sleep deprivation "Every one bad night [of sleep] impacts memory and attention," he cautioned, explaining: "Long-term lack of sleep, particularly deep sleep, limits the brain's lymphatic system. "That's the brain's waste disposal system, increasing plaque formation on the brain, which is linked to Alzheimer's, dementia". Doom scrolling It might be incredibly tempting to snuggle into bed and while away the hours on TikTok or Instagram, soaking up hilarious clips or the latest fashion splurges, but it appears this habit could be detrimental to your brain's wellbeing. Dr Amir cautioned: "Hours of passive scrolling overstimulates the brain, triggers the stress response, and reduces dopamine sensitivity." Such activities can adversely affect both "memory and mood". He further mentioned that "the blue light exposure before bed impairs melatonin release, affecting deep sleep," suggesting it's beneficial to engage in a screen-free activity before hitting the hay. Skipping meals Dr Amir highlighted that "skipping meals, especially breakfast," can significantly impact your brain's health over time. He explained: "Glucose is the brain's primary fuel. Intermittent fasting can be helpful in some cases, but skipping meals too often can reduce concentration and trigger brain fog, especially in people with busy lives or hormonal fluctuations". No social contact "Social interaction is protective," Dr Amir underscored, noting that "studies show loneliness is as harmful to cognitive health as smoking 15 cigarettes a day". He added: "Socialising boosts cognitive reserve, and reduces dementia risk. Even just chatting with a friend or neighbour". Dr Amir concluded his video by advising viewers to "keep your brain healthy by not doing those five things". In the comments section, an individual expressed gratitude, saying: "Very useful reminder, thank you. I have some changes to make!" Another chimed in: "Thank you for reminding us. I see that I need to work on a couple of those. I think constant scrolling and being alone too much can sometimes be linked together". Carol Vorderman herself praised the insight, calling it "excellent advice". For tailored health guidance, it's always best to consult your GP.
Daily Mirror
6 hours ago
- Daily Mirror
Cutting back on one food group could lower dementia risk
A study from the Neurology Journal found that long-term and regular consumption of processed red meat was associated with a higher risk of dementia, as well as overall worse cognition Cutting down on a certain food group could potentially lower your risk of cancer, heart disease and type 2 diabetes, according to health experts. A study published in the Neurology Journal, which involved 133,771 participants, discovered that regular and long-term consumption of processed red meat was linked not only to an increased risk of dementia but also to poorer cognitive function. Processed red meats include foods such as bacon, sausages, hot dogs, salami, corned beef, and beef jerky. Therefore, swapping out red meat from your diet could help reduce your risk of developing dementia in later life, whilst also improving your cognitive function. A range of protein sources and whole foods can be introduced into your diet as alternatives to red meat. To further decrease the risk of dementia, a recent study by scientists at the American Society for Nutritio has highlighted the benefits of the Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND) diet and the DASH diet. These diets emphasise foods like leafy greens, vegetables, nuts, and healthy fats. The principles of the DASH diet, which promotes foods that help lower blood pressure, are combined with those of the Mediterranean diet. Regardless of age, the MIND diet has been shown to be equally beneficial in supporting cognitive function throughout a person's life. According to Professor Song-Yi Park of the University of Hawaii at Manoa, "Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias." Professor Park adds: "This suggests that it is never too late to adopt a healthy diet to prevent dementia." Notably, a further examination of the data revealed that individuals who consistently adhered to or improved their adherence to the MIND diet over a 10-year period had a 25% lower risk of developing dementia compared to those with poorer adherence. This finding held true across various age groups and ethnicities, even among those who did not initially follow the diet closely. The MIND diet The MIND diet is a fusion of the Mediterranean diet and DASH, incorporating food groups from both diets. Mediterranean diet There's no rigid meal plan for the Mediterranean diet. However, generally, individuals are expected to consume some of the following regularly: Raw vegetables Legumes No more than 100ml of fruit juice aday Nuts Fruit Fish (preferably oily fish such as sardines) Less than 100g of red or processed meat each day Olive oil The Dash diet DASH is a dietary plan focused on consuming foods that aid in reducing blood pressure, thus offering benefits for heart health. It includes eating: Vegetables Fruits Whole grains Fat-free or low-fat dairy products Fish Poultry Beans Nuts Vegetable oils Meanwhile, followers of this diet are advised to reduce consumption of foods high in saturated fats such as fatty meats, full-fat dairy products, fizzy drinks, sweets, and tropical oils such as coconut and palm oils.
