The ‘MIND diet' could slash your risk of dementia by up to 25 per cent, scientists discover

Scottish Sun

02-06-2025

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IT'S never too late to start eating better to prevent dementia, research suggests.
Over-45s who followed what's known as the 'MIND diet' were "significantly" less likely to develop the disease than those who ate other healthy meals.
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Following the 'MIND diet' could lower your risk of dementia by up to 25 per cent, scientists say
Credit: Getty
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
It combines the Mediterranean diet, which is high in fruit, vegetables and healthy fats, with the blood pressure-lowering DASH (Dietary Approaches to Stop Hypertension), which includes whole grains, low fat dairy and lean meats.
Scientists say it has a particular focus on proven "brain-healthy" foods like leafy greens, berries, nuts and olive oil.
The study, by the University of Hawaii at Manoa, found participants who closely followed MIND at the start of the study had a nine per cent lower risk of dementia, with an even greater reduction, of around 13 per cent, among those who identified as African American, Latino or white.
People who improved their adherence over 10 years - including those who didn't follow the diet diligently at first - had a 25 per cent lower risk of dementia compared to those whose adherence declined.
The beneficial relationship was seen similarly among younger and older groups, which the researchers say suggests that there are benefits to adopting the diet at any age.
Dr Song-Yi Park, associate professor at the University of Hawaii at Manoa, said: "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.
"This suggests that it is never too late to adopt a healthy diet to prevent dementia."
Researchers analysed data from more than 90,000 American adults aged 45 to 75 who provided information about their diets, starting in the 1990s.
More than 21,000 developed Alzheimer's or related types of dementia in subsequent years.
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"We found that the protective relationship between a healthy diet and dementia was more pronounced among those who identified as African American, Latino and white, while it was not as apparent among Asian Americans and showed a weaker trend in Native Hawaiians,' Dr Park said.
"A tailored approach may be needed when evaluating different subpopulations' diet quality."
The findings were presented at the annual meeting of the American Society for Nutrition in Orlando, Florida.
How to follow the MIND diet
The MIND diet stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.
It combines the Mediterranean diet and the DASH diet, and was designed to target the health of the ageing brain - specifically dementia and Alzheimer's. It may also benefit heart health, diabetes and certain cancers.
The MIND diet contains foods rich in certain vitamins, carotenoids, and flavonoids that are believed to protect the brain by reducing oxidative stress and inflammation.
This includes lots of plant-based foods that are minimally processed and limited animal-based products, and those that are high in saturated fats and added sugars.
The diet also recommends portion control, though not for weight loss.
Broadly, the MIND diet has 10 food groups you should eat, and five to limit.
The the 10 foods and drinks the MIND diet encourages are: Green, leafy vegetables (e.g. kale, spinach, broccoli) All other vegetables Berries (e.g. strawberries, blueberries) Nuts (e.g. almonds, walnuts, pistachios) Olive oil Whole grains (e.g. oats, brown rice, quinoa) Fish (not fried) Beans (e.g. kidney, black, pinto) Poultry (e.g. chicken, turkey) Wine (red)
It recommends limiting your intake of: Butter and margarine Cheese Red meat Fried food Pastries and sweets
Overall, the MIND diet principles are: 3+ servings a day of whole grains
1+ servings a day of vegetables (other than green leafy)
6+ servings a week of green leafy vegetables
5+ servings a week of nuts
4+ meals a week of beans
2+ servings a week of berries
2+ meals a week of poultry
1+ meals a week of fish
Mainly olive oil if added fat is used
Reduction in foods which are higher in saturated and/or trans fat
Limitation of alcohol and sugar-containing foods and drinks
Source: British Association for Nutrition & Lifestyle Medicine
An estimated 982,000 people have dementia in the UK.
This number is expected to rise to 1.4million by 2040.
Alzheimer's disease, the most common type of the condition, is caused by a build-up of proteins called amyloids in the brain.
Experts do not know exactly how this leads to the loss of brain cells, but research is continuing.
Symptoms include memory loss, difficulty concentrating and finding it hard to carry out familiar daily tasks.
Previous research has linked the MIND diet to a lower risk of cognitive decline, which can lead to dementia.
Other ways to lower your risk include looking after your teeth, exercising and prioritising sleep.