Latest news with #MINDdiet
Yahoo
01-07-2025
- Health
- Yahoo
This Drink May Lower Your Dementia Risk by 25%, New Study Says
Reviewed by Dietitian Emily Lachtrupp, M.S., RDGreen tea may have more beneficial plant compounds for dementia than other teas. Drinking 2.5 cups of green tea per day was associated with a 25% reduced risk of dementia. Other foods with the same antioxidants as green tea include dark chocolate and health has become a popular topic as scientists continue to study the brain in more depth. And while there is still much to learn about the brain, one thing we do know is that dementia is on the rise. We recently reported on a study that suggests that new dementia cases may double from half a million to a million per year by the year 2060. Since we know more about the brain and how to take care of it than we did just a few years ago, this estimation is pretty astonishing. Dementia is a general term for a loss of memory, language, problem-solving skills and other abilities that are severe enough to interfere with everyday life. Alzheimer's disease is the most common type of dementia. We know that nutrition plays a large role in brain health. There's even a diet designed specifically to provide brain-healthy nutrients, called the MIND diet. Scientists also consider specific foods to see if there is any correlation between them and decreased disease risk. This is what researchers from Japan did regarding green tea and dementia risk. They recently published their findings in The Journal of Nutrition, Health and Aging. Let's break down what they found. Researchers drew data from a long-running Japanese study called the Murakami study. This study included 13,660 people, about 52% women with an average age of 59. Some of the demographics adjusted for during statistical analysis included sex, age, BMI, physical activity, smoking status, alcohol consumption, education level, marital status and medical history. Participants also filled out food frequency questionnaires asking how much and how often certain foods and beverages were consumed, including tea and coffee. Baseline data was collected between 2011 and 2013, and the average follow-up time for each participant was 11.5 years. For tea and coffee, participants were given the following options for their intake: <1 cup per week, 1-2 cups per week, 3-4 cups per week, 5-6 cups per week, 1 cup per day, 2-3 cups per day, 4-6 cups per day, 7-9 cups per day, and 10 cups per day. Options were also given for canned and bottled tea and coffee, and amounts were calculated into the total intake. It's important to note that 'a cup' can be interpreted as different amounts in studies and, in this case, is not equal to our American-sized measuring cup. For this reason, researchers calculated consumption into milliliters per day and then placed participants into one of four quartiles (categories). Q1 drank <94 mL of green tea per day, Q2 drank 94-299 mL/day, Q3 drank 300-599 mL/day and Q4 drank ≥ 600 mL/day. Because they were looking specifically for associations between tea and dementia risk, researchers also gathered data regarding dementia from Japan's long-term care insurance (LTCI) database. In the LTCI, physicians assess the degree of dementia and classify patients into six ranks ranging from no dementia (0) to severe dementia-related behavioral impairment and cognitive impairment requiring treatment (V)—basically using Roman numerals, plus the number 0. Those with rank II (moderate dementia-related behavioral disturbances and cognitive dysfunction with mild dependence) or higher are considered to have dementia. After running statistical analyses, researchers found that those in the higher quartiles for green tea intake had a lower risk of dementia. Specifically, those in the highest quartile, who drank at least 600 mL (or 20 fluid ounces) per day, had a 25% lower risk of dementia compared to those in the first quartile. They also broke it down by cups of green tea consumed. Participants saw about a 5% reduction in dementia risk for each cup increase in green tea. For example, if someone averaged a cup of green tea a day, they may decrease their risk of dementia by 5%. For someone who drinks 2 cups a day, the reduction in risk goes to 10%. Keep in mind, though, that these cups are not what we consider a measuring cup amount—they're actually closer to about ½ cup. As an example, Q4 drank at least 600 mL of green tea a day, which is equal to about 2.5 American measuring cups, and reduced their risk of dementia by 25% compared to those in Q1. Because there is some evidence that coffee may decrease dementia risk, researchers were curious to know if those who drank both coffee and green tea might lower their risk even more. Turns out, unlike those who drank a lot of green tea, adding high levels of coffee in addition to green tea did not have the same effects as green tea alone, and showed no reduction in dementia risk. Researchers propose a couple of possible reasons for this. First, drinking both green tea and coffee in high doses might have a sort of overdose effect, especially regarding caffeine. As an example, green tea contains 20 mg of caffeine per 100 mL dose, and coffee contains 60 mg of caffeine for the same amount. During the combined portion of this trial, participants in Q4 consumed at least 600 mL/day of green tea and 300 mL/day of coffee, which averages out to 300 mg of caffeine per day. And some were drinking well beyond these amounts. The current recommendation for caffeine is no more than 400 mg/day, so those in Q4 were definitely near or beyond that amount. Researchers also note that coffee and tea contain different plant compounds and that they may counteract each other. But they seemed to lean more into the caffeine theory. There are a few limitations to this study. One is that participants' cognitive status was not assessed at baseline. So there's a chance that those who had lower cognitive function at the start of the study drank less green tea. If this is true, then the association between green tea and reduced risk of dementia would be weaker. Also, because green tea consumption was estimated based on self-reports, it leaves room for bias and inaccuracies. Lastly, the type of dementia wasn't investigated, so they can't say which types of dementia green tea may reduce. Researchers do note, however, that because it's estimated that Alzheimer's disease makes up about two-thirds of dementia cases, green tea may help reduce the risk of Alzheimer's. All types of true teas—green, black, white and oolong—are loaded with antioxidants. They are, after all, plants, and all plants contain antioxidants. But compared to the others, green tea has been shown to have the highest levels of catechins, a specific type of flavonoid antioxidant, providing about four times more catechins than black tea. One of these catechins is epigallocatechin3-gallate (EGCG), which researchers note in previous studies has been linked to reduced Alzheimer's risk. Reasons for this may be due to EGCG's ability to reduce inflammation, including in the brain, plus reduce amyloid-beta and tau-tangle accumulation, both of which are implicated in Alzheimer's disease. That's not to say that other teas don't have their own benefits. For example, black tea may help you live longer, and ginger tea can help ease an upset stomach and reduce arthritis pain. Mint tea has been shown to have digestive, respiratory and mental health benefits, as well as antimicrobial and antiviral properties. Besides brain health, green tea has also been associated with lower inflammation, better digestion, less bloating, improved blood sugar and cholesterol levels, and reduced risk of cancer. It's easy to add green tea to your life. Simply brew up a cup. Ideally, we recommend using loose-leaf tea and steeping it in a tea strainer. The reason for this is that some tea bags have been shown to contain microplastics. These tiny particles may end up steeping from the bag into your cup of tea and ultimately into your body, including your brain. If you're looking to limit your microplastic exposure, a tea strainer may be the best steeping option. Plain green tea is best, but adding a small amount of honey or sugar or a touch of milk is fine if that's how you prefer it. Just be mindful of how much you add, since too much added sugar has been associated with worse brain health, including dementia. If you want to get to zero additions in your tea, take your usual amount of sweetener and/or cream and begin reducing that amount each week until you're at nothing but the tea. Doing this gradually will help your taste buds adjust. It's also important to point out that the longer you steep your tea, the more bitter it's likely to become. If you don't care for the bitterness, go with shorter steeping times. If you're not a tea drinker (and even if you are) and want the benefits of catechins, there are a few options for you. Dark chocolate, cherries and berries, including blackberries, raspberries and strawberries, are rich in these powerful plant compounds. Dark chocolate and walnuts make a great brain-healthy snack. And cherries and berries are amazing in smoothies, including our Cherry-Mocha Smoothie, Raspberry-Kefir Power Smoothie and our Berry-Green Tea Smoothie, which provides catechins from both berries and green tea. If you're ready to really dive into eating for brain health, then you'll want to try our 30-Day MIND Diet Meal Plan for Cognitive Health or our Simple 7-Day Cognitive Health Meal Plan. This study suggests that higher consumption of green tea is associated with reduced risk of dementia, compared to those with little to no green tea intake. Other lifestyle habits also contribute to brain health, including overall diet, physical activity, managing stressors and getting plenty of quality sleep. If this feels overwhelming and you're not sure where to start, choose an area you're likely to have success in. Adding a couple of cups of green tea each day could be an easy addition and starting point. Read the original article on EATINGWELL
Yahoo
30-06-2025
- Health
- Yahoo
This Drink May Lower Your Dementia Risk by 25%, New Study Says
Reviewed by Dietitian Emily Lachtrupp, M.S., RDGreen tea may have more beneficial plant compounds for dementia than other teas. Drinking 2.5 cups of green tea per day was associated with a 25% reduced risk of dementia. Other foods with the same antioxidants as green tea include dark chocolate and health has become a popular topic as scientists continue to study the brain in more depth. And while there is still much to learn about the brain, one thing we do know is that dementia is on the rise. We recently reported on a study that suggests that new dementia cases may double from half a million to a million per year by the year 2060. Since we know more about the brain and how to take care of it than we did just a few years ago, this estimation is pretty astonishing. Dementia is a general term for a loss of memory, language, problem-solving skills and other abilities that are severe enough to interfere with everyday life. Alzheimer's disease is the most common type of dementia. We know that nutrition plays a large role in brain health. There's even a diet designed specifically to provide brain-healthy nutrients, called the MIND diet. Scientists also consider specific foods to see if there is any correlation between them and decreased disease risk. This is what researchers from Japan did regarding green tea and dementia risk. They recently published their findings in The Journal of Nutrition, Health and Aging. Let's break down what they found. Researchers drew data from a long-running Japanese study called the Murakami study. This study included 13,660 people, about 52% women with an average age of 59. Some of the demographics adjusted for during statistical analysis included sex, age, BMI, physical activity, smoking status, alcohol consumption, education level, marital status and medical history. Participants also filled out food frequency questionnaires asking how much and how often certain foods and beverages were consumed, including tea and coffee. Baseline data was collected between 2011 and 2013, and the average follow-up time for each participant was 11.5 years. For tea and coffee, participants were given the following options for their intake: <1 cup per week, 1-2 cups per week, 3-4 cups per week, 5-6 cups per week, 1 cup per day, 2-3 cups per day, 4-6 cups per day, 7-9 cups per day, and 10 cups per day. Options were also given for canned and bottled tea and coffee, and amounts were calculated into the total intake. It's important to note that 'a cup' can be interpreted as different amounts in studies and, in this case, is not equal to our American-sized measuring cup. For this reason, researchers calculated consumption into milliliters per day and then placed participants into one of four quartiles (categories). Q1 drank <94 mL of green tea per day, Q2 drank 94-299 mL/day, Q3 drank 300-599 mL/day and Q4 drank ≥ 600 mL/day. Because they were looking specifically for associations between tea and dementia risk, researchers also gathered data regarding dementia from Japan's long-term care insurance (LTCI) database. In the LTCI, physicians assess the degree of dementia and classify patients into six ranks ranging from no dementia (0) to severe dementia-related behavioral impairment and cognitive impairment requiring treatment (V)—basically using Roman numerals, plus the number 0. Those with rank II (moderate dementia-related behavioral disturbances and cognitive dysfunction with mild dependence) or higher are considered to have dementia. After running statistical analyses, researchers found that those in the higher quartiles for green tea intake had a lower risk of dementia. Specifically, those in the highest quartile, who drank at least 600 mL (or 20 fluid ounces) per day, had a 25% lower risk of dementia compared to those in the first quartile. They also broke it down by cups of green tea consumed. Participants saw about a 5% reduction in dementia risk for each cup increase in green tea. For example, if someone averaged a cup of green tea a day, they may decrease their risk of dementia by 5%. For someone who drinks 2 cups a day, the reduction in risk goes to 10%. Keep in mind, though, that these cups are not what we consider a measuring cup amount—they're actually closer to about ½ cup. As an example, Q4 drank at least 600 mL of green tea a day, which is equal to about 2.5 American measuring cups, and reduced their risk of dementia by 25% compared to those in Q1. Because there is some evidence that coffee may decrease dementia risk, researchers were curious to know if those who drank both coffee and green tea might lower their risk even more. Turns out, unlike those who drank a lot of green tea, adding high levels of coffee in addition to green tea did not have the same effects as green tea alone, and showed no reduction in dementia risk. Researchers propose a couple of possible reasons for this. First, drinking both green tea and coffee in high doses might have a sort of overdose effect, especially regarding caffeine. As an example, green tea contains 20 mg of caffeine per 100 mL dose, and coffee contains 60 mg of caffeine for the same amount. During the combined portion of this trial, participants in Q4 consumed at least 600 mL/day of green tea and 300 mL/day of coffee, which averages out to 300 mg of caffeine per day. And some were drinking well beyond these amounts. The current recommendation for caffeine is no more than 400 mg/day, so those in Q4 were definitely near or beyond that amount. Researchers also note that coffee and tea contain different plant compounds and that they may counteract each other. But they seemed to lean more into the caffeine theory. There are a few limitations to this study. One is that participants' cognitive status was not assessed at baseline. So there's a chance that those who had lower cognitive function at the start of the study drank less green tea. If this is true, then the association between green tea and reduced risk of dementia would be weaker. Also, because green tea consumption was estimated based on self-reports, it leaves room for bias and inaccuracies. Lastly, the type of dementia wasn't investigated, so they can't say which types of dementia green tea may reduce. Researchers do note, however, that because it's estimated that Alzheimer's disease makes up about two-thirds of dementia cases, green tea may help reduce the risk of Alzheimer's. All types of true teas—green, black, white and oolong—are loaded with antioxidants. They are, after all, plants, and all plants contain antioxidants. But compared to the others, green tea has been shown to have the highest levels of catechins, a specific type of flavonoid antioxidant, providing about four times more catechins than black tea. One of these catechins is epigallocatechin3-gallate (EGCG), which researchers note in previous studies has been linked to reduced Alzheimer's risk. Reasons for this may be due to EGCG's ability to reduce inflammation, including in the brain, plus reduce amyloid-beta and tau-tangle accumulation, both of which are implicated in Alzheimer's disease. That's not to say that other teas don't have their own benefits. For example, black tea may help you live longer, and ginger tea can help ease an upset stomach and reduce arthritis pain. Mint tea has been shown to have digestive, respiratory and mental health benefits, as well as antimicrobial and antiviral properties. Besides brain health, green tea has also been associated with lower inflammation, better digestion, less bloating, improved blood sugar and cholesterol levels, and reduced risk of cancer. It's easy to add green tea to your life. Simply brew up a cup. Ideally, we recommend using loose-leaf tea and steeping it in a tea strainer. The reason for this is that some tea bags have been shown to contain microplastics. These tiny particles may end up steeping from the bag into your cup of tea and ultimately into your body, including your brain. If you're looking to limit your microplastic exposure, a tea strainer may be the best steeping option. Plain green tea is best, but adding a small amount of honey or sugar or a touch of milk is fine if that's how you prefer it. Just be mindful of how much you add, since too much added sugar has been associated with worse brain health, including dementia. If you want to get to zero additions in your tea, take your usual amount of sweetener and/or cream and begin reducing that amount each week until you're at nothing but the tea. Doing this gradually will help your taste buds adjust. It's also important to point out that the longer you steep your tea, the more bitter it's likely to become. If you don't care for the bitterness, go with shorter steeping times. If you're not a tea drinker (and even if you are) and want the benefits of catechins, there are a few options for you. Dark chocolate, cherries and berries, including blackberries, raspberries and strawberries, are rich in these powerful plant compounds. Dark chocolate and walnuts make a great brain-healthy snack. And cherries and berries are amazing in smoothies, including our Cherry-Mocha Smoothie, Raspberry-Kefir Power Smoothie and our Berry-Green Tea Smoothie, which provides catechins from both berries and green tea. If you're ready to really dive into eating for brain health, then you'll want to try our 30-Day MIND Diet Meal Plan for Cognitive Health or our Simple 7-Day Cognitive Health Meal Plan. This study suggests that higher consumption of green tea is associated with reduced risk of dementia, compared to those with little to no green tea intake. Other lifestyle habits also contribute to brain health, including overall diet, physical activity, managing stressors and getting plenty of quality sleep. If this feels overwhelming and you're not sure where to start, choose an area you're likely to have success in. Adding a couple of cups of green tea each day could be an easy addition and starting point. Read the original article on EATINGWELL
Daily Mail
26-06-2025
- Health
- Daily Mail
EXCLUSIVE The incredible new diet that can slash your risk of dementia by a staggering 25 per cent and even slow down ageing - as researchers reveal exactly when you should start following it
If eating healthily protects you against dying young, some diets in particular seem to be better than others in warding off cognitive decline and dementia. Scientists in the US have just published the results of a large study that found people in their 40s and beyond who followed an eating regimen called the MIND diet were significantly less likely to develop Alzheimer's disease.
The Sun
25-06-2025
- Health
- The Sun
Eat to beat dementia – our guide to the best foods, optimum portions and recipes to SLOW down brain ageing
IT'S a cruel disease that slowly steals the memories of it's victims, eradicating precious moments before claiming life itself. There is currently no cure for dementia, but there is growing evidence that certain lifestyle tweaks can help prevent it. And now, scientists believe they might have hit upon a simple diet that can help slow down the brain's ageing. 8 Almost one million people in the UK live with dementia. And by 2050, the worldwide number is expected to rise from 57m in 2019 to 152m. In recent years, major medical breakthroughs and new drugs have shown promise in the quest to find a cure. But while that Holy Grail eludes scientists, there is increasing weight to the argument that what we eat can help ward off the killer disease. Research published earlier this month found the 'MIND diet' could help prevent cognitive decline. Scientists at the University of Hawaii in Manoa found that people who followed the diet for 10 years had a 25 per cent lower risk of dementia. But what exactly is MIND? 'It combines two diets, the Mediterranean diet and DASH, which is designed to reduce high blood pressure,' dietitian Emma Shafqat tells Sun Health. 'It aims to reduce dementia and the decline in brain health that often happens as people get older. 'It encourages foods that support brain function, like leafy greens, berries, nuts and olive oil, and limits those that can have a negative effect on cognitive health, such as saturated fats and added sugars.' The MIND diet focuses on nutrients which are proven to protect brain cells, including antioxidants, omega-3 fatty acids, B vitamins and polyphenols. Signs of dementia that might be missed 'Many experts regard these diets as two of the healthiest diets you can follow,' Emma says. 'Research has shown they can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases.' The latest research is just the cherry on the cake. Studies have been ongoing in the area for a decade, with the first official paper showing MIND could significantly slow cognitive decline published in 2015. Evidence to show how it can boost your brain has been growing ever since. THE TOP MIND FOODS 8 8 8 TO follow the MIND diet, you need to eat more leafy green vegetables, such as spinach, kale and lettuce. Berries, nuts, olive oil, whole grains (like brown rice and wholewheat pasta), beans, fish (preferably oily fish like salmon), poultry, oats and vegetables are also important. Of course, buying the best extra virgin olive oil and fresh berries is expensive. But Emma says there are ways to make MIND more affordable. 'Choose frozen berries and vegetables as they are just as nutritious and often cheaper,' she says. 'You can also buy chicken thigh instead of breast, which is often tastier, and use canned beans and fish. 'Making your own salad dressings with olive oil, vinegar and mustard is also really cost effective as the bottled stuff can be pricey.' HOW MANY PORTIONS? 8 Nicolle Appleton is a nurse and nutritional therapist who has been converting people to MIND for many years. 'In a nutshell, it's about incorporating brain-healthy foods,' she says. 'Beans and pulses are a big part of the diet as they are rich in B vitamins and protein, which is essential for brain function and neurotransmitter production. You should aim for three meals a week containing beans. 'The diet also recommends at least one portion of fish, though ideally it would be more than that. 'You should aim for at least one portion of oily fish as this is rich in omega-3 fats, which are important for the brain. 'You can also get omega-3s from other sources such as chia seeds and flax seeds so you can still follow MIND if you are vegan or vegetarian. It suits everyone.' THE SCIENCE BEHIND IT 8 MANY MIND-recommended foods such as extra virgin olive oil, leafy green vegetables and berries are rich in polyphenols. 'These are plant-based chemicals which are antioxidants and anti-inflammatory,' Nicolle says. Is it ageing or dementia? Dementia - the most common form of which is Alzheimer's - comes on slowly over time. As the disease progresses, symptoms can become more severe. But at the beginning, the symptoms can be subtle or mistaken for normal memory issues related to ageing. The US National Institute on Aging gives some examples of what is considered normal forgetfulness in old age, and dementia disease. You can refer to these above. For example, it is normal for an ageing person to forget which word to use from time-to-time, but difficulting having conversation would be more indicative of dementia. Katie Puckering, Head of Alzheimer's Research UK's Information Services team, previously told The Sun: 'We quite commonly as humans put our car keys somewhere out of the ordinary and it takes longer for us to find them. 'As you get older, it takes longer for you to recall, or you really have to think; What was I doing? Where was I? What distracted me? Was it that I had to let the dog out? And then you find the keys by the back door. 'That process of retrieving the information is just a bit slower in people as they age. 'In dementia, someone may not be able to recall that information and what they did when they came into the house. 'What may also happen is they might put it somewhere it really doesn't belong. For example, rather than putting the milk back in the fridge, they put the kettle in the fridge.' 'They have been shown to boost memory, cognitive function and slow down ageing of the brain.' Whole grain foods such as brown pasta and rice are important as they can promote better blood sugar balance, a crucial factor for long-term brain health. Another key part of the diet is magnesium, which has been proven to slow down brain ageing and can be found in nuts, seeds and wholegrains. 'The evidence for this diet is really strong,' Nicolle adds. 'This is something we should all be following.' FOODS TO AVOID Emma says to avoid foods "that can have a negative effect on cognitive health, such as saturated fats and added sugars". Think of saturated foods as those like fatty cuts of red meat, sausages, bacon, cured meats like salami, cheese, cream, ice cream and butter. It's also found in foods like biscuits, cakes, pastries, pies, chocolate, milkshakes and sausage rolls - which most of us know aren't the healthiest foods, anyway. UK health guidelines recommend that men should eat no more than 30g of saturated fat a day, and women 20g. You can make small changes like switching to skimmed milk, going for 'low fat' meats (i.e 5 per cent fat mince) or using leaner meats, like chicken. Added sugars are those that aren't natural (such as in fruit or honey). It's pretty much anything sweet and tasty, such as biscuits, fizzy drinks or squash and cakes. But added sugar is snuck into a huge variety of packaged foods, from condiments to soups, cereal and bread. Use the traffic light system on food labelling to spot a high sugar (red) product. Foods to avoid or limit: Butter, cream, cheese Red, cured or fatty meats Fried foods Sweet foods NICOLLE'S TOP TIPS FOR FAMILIES 1. BE PREPARED PREPARE smoothies ahead of time and store them in zip lock bags in the fridge. In the morning, tip the contents into a blender so you and your children can have a nourishing smoothie before work and school. 2. HALF & HALF USE a mix of half brown and half white rice or pasta. Nobody will notice the difference but you'll get more goodness from the wholegrains. 3. TAKE A LEAF LEAFY greens like spinach shrink down when cooked, so adding a few handfuls to meals is a quick and low-effort way to boost nutrition, without putting children (and some adults) off. 4. BULK OUT WHEN making spaghetti bolognese, half the amount of mince and add a can of lentils. The lentils look similar to the meat so they are well hidden and taste great. In chilli, you can use black beans instead of mince. 5. EGGS-CELENT EVERYONE, including kids, loves eggy bread. Try making it with a thick slice of wholemeal bread, topped with maple syrup and strawberries. MEAL PLANS Greek yoghurt with berries, almonds and chopped walnuts Smoothie bowl with frozen berries, yoghurt and oats LUNCH OPTIONS: Mixed green salad with grilled chicken served with olive oil, lemon, or apple cider vinegar and wholegrain crackers Chicken caesar pitta filled with chicken, lettuce and caesar dressing DINNER OPTIONS: Quinoa bowl with chickpeas, broccoli, spinach and avocado dressed with olive oil and herbs, such as basil, oregano and parsley Salmon with steamed broccoli and a tray roasted vegetables, such as sweet potato, pepper and courgettes SNACKS: Nuts Hummus Apple slices with peanut butter 'LIVE LONGER' SMOOTHIE RECIPES 1. Raspberry chia smoothie Makes 2 servings 200g raspberries (defrosted if frozen) 100g pineapple (defrosted if frozen) 1 tsp chia seeds handful of spinach leaves 200ml milk of your choice. 2. Spinach, pineapple, banana smoothie Makes 2 servings 1 and a half cups of milk of choice 1 cup of spinach 1/2 cup of pineapple (defrosted if frozen) 2 scoops of vanilla protein powder 1 tablespoon of chia seeds or ground flaxseeds. MIND SHOPPING LIST Leafy green vegetables (spinach, kale, rocket, etc.) Berries - especially blueberries and strawberries Nuts such as walnuts and almonds Extra Virgin olive oil Whole grains such as brown bread, brown rice and wholegrain pasta Fish - preferably oily fish like salmon or sardines Beans such as lentils, chickpeas, or kidney beans Poultry - chicken or turkey Vegetables - fresh or frozen Oats
Medical News Today
09-06-2025
- Health
- Medical News Today
Dementia: Switching to MIND diet even later in life can lower risk
MIND diet lowers dementia risk, even if you start it later in life, a new study has found. Image credit: istetiana/Getty Images. As of 2021, about 57 million people around the world were living with dementia, with 60–70% of those cases being Alzheimer's disease. In 2015, researchers at Rush University Medical Center developed the MIND diet. Since then, multiple studies have linked this eating pattern to a reduced risk of dementia. A new study says that following the MIND diet may help lower a person's risk for developing dementia, including Alzheimer's disease, even if they don't start following the diet until later in life. These benefits were especially seen in participants who identified as African-American, Latino, or white. Past studies have shown that certain lifestyle changes — such as following a healthy diet — may help lower a person's risk for developing dementia. With its emphasis on brain-healthy foods, past studies have suggested that following the MIND diet may decrease a person's risk for cognitive impairment, more generally, and dementia and mortality , more specifically. Now, a new study presented at NUTRITION 2025, the flagship annual meeting of the American Society for Nutrition, reports that following the MIND diet may help lower a person's risk for developing dementia and Alzheimer's disease, even if they don't start following the diet until later in life. These benefits were especially seen in participants who identified asAfrican American, Latino, or white. The study is yet to undergo peer review and appear in a specialised journal. For this study, researchers analyzed dietary data from almost 93,000 U.S. adults between the ages of 45 to 75, who participated in the Multiethnic Cohort Study, which began in the 1990s. Participants were from five racial and ethnic groups — African American, Latino, white, Native Hawaiian, and Asian American. Scientists scored each participant's adherence to MIND diet principles based on a food frequency questionnaire provided at the start of the study and again 10 years later. 'The MIND diet includes 10 brain-healthy and 5 brain-unhealthy food groups,' Song-Yi Park, PhD, associate professor of the Population Sciences in the Pacific Program at the University of Hawaii Cancer Center and lead author of this study told Medical News Today . 'We calculated the MIND diet score using Morris' methods in the Multiethnic Cohort Study. We examined several healthy dietary patterns and found more consistent results with the MIND diet compared to other dietary patterns, such as the Mediterranean, DASH, and Healthy Eating Index.' At the study's conclusion, Park and her team found that study participants with the highest MIND diet scores at the start of the study had a 9% lower risk of developing dementia. That reduced risk rate jumped to 13% for participants identifying as white, Latino, or African American. 'Previous studies were mostly conducted in White populations,' Park explained. 'Our study confirms the protective association in a more diverse population. We have no clear explanation for the observed racial/ethnic heterogeneity. Differences in dietary patterns and preferences could play a role. Also, the MIND diet may not fully capture the benefits of ethnic diets.' Scientists also discovered that study participants who improved their adherence to the MIND diet over 10 years — including those who at first did not closely follow this dietary pattern — decreased their dementia risk by 25%, compared to those whose MIND diet compliance declined. '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,' Park said in a press release. 'This suggests that it is never too late to adopt a healthy diet to prevent dementia.' Since the burden of dementia is increasing and the pharmacological treatments are still very limited, Park said reducing modifiable risk factors to prevent the disease is a public health priority. 'Improving diet quality at older ages is still beneficial for preventing dementia,' she continued. 'We plan to explore individual dietary components that can better capture ethnically tailored healthy dietary patterns and optimal intake levels.' MNT had the opportunity to speak with Clifford Segil, DO, a neurologist in private practice in Santa Monica, CA, and on staff at Providence St. John's Health Center, about this study. 'I wish I agreed that leafy green vegetables, berries, nuts, and olive oil were proven brain healthy foods as these are definitely healthy for your heart, but less clearly for your brain,' Segil, who was not involved in the research, commented. He explained that eating healthy throughout your life can help reduce your risk of diabetes, hyperlipidemia, obesity, and first-time heart attacks and strokes. But, he suggested, 'it is less clear if healthy eating can protect elderly patients from getting dementia.' 'Modifiable risk factors medicine allow physicians to give advice to patients to prevent disease and avoid medications,' Segil continued. 'We have no clearly proven modifiable risk factors in life to prevent the onset of memory loss as we age or dementia at this time. 'I would like to see that the proposed MIND diet had any significant impact on a patient's blood pressure, blood glucose, or serum lipid profile,' Segil added. 'I would like to see if the MIND diet causes changes to routine lab tests physicians follow in their annual physical exams on patients.' Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, offered MNT her top tips for those who may want to try the MIND diet. 'Before implementing, be sure to meet with a registered dietitian nutritionist (RDN) to understand further how these dietary patterns may, or may not, be beneficial to your needs, goals, preferences, ability to access, culinary literacy and cultural heritage,' Richard advised. She said that individuals could consider adding these MIND diet components fairly easily to their current diet, depending on access, for nutrient dense choices bursting with flavor, texture and versatility: berries, such as strawberries, wild blueberries, raspberries, cherries, blackberries, elderberries leafy greens, including kale, spinach, turnip greens, collard greens, romaine lettuce, microgreens, mustard greens, arugula — these can be added to smoothies, sautéed dishes, stir-fry, soups, or eaten raw with each meal, aiming for 6 to 9 servings in a week nuts and seeds like pistachios, pecans, walnuts, almonds, Brazil nuts, hazelnuts, cashews, pumpkin seeds, sunflower seed kernels, chia seeds, flaxseeds — added to snacks, muffins, oatmeal, sandwiches, or salads Beans, such as kidney, lima, black beans, navy bean, garbanzo beans, or even lentils, legumes (like peanuts), and soybeans (edamame, fermented tofu) — aim for 4 to 6 meals per week that include beans non-starchy vegetables, such as onions, peppers, tomatoes, cucumbers, radishes, beets, and carrots — eaten more often in addition to leafy greens whole grains like oats, whole rye, rice, buckwheat, farro, sorghum — incorporated into meals, at least 3 servings of these a day cold water fatty fish — 4–6 ounces per serving, two to three times a week olive oil — ideally high-quality, extra-virgin, cold-pressed olive oil in cooked dishes. Richard suggested: 'Be mindful — consider asking yourself what […] your meals look like on a daily basis in comparison to these recommended components. Do you know how to shop for, prepare, or consume these foods? Are you able to access a variety of these foods? What other tools may be helpful for you to incorporate these into your life?' 'Feed your mind — following dietary patterns such as the MIND diet are only part of the equation,' she also advised. Alzheimer's / Dementia Neurology / Neuroscience Nutrition / Diet
