United States: Engaging in the MIND dietary regimen for a decade yielded a modest yet meaningful reduction in the probability of experiencing cognitive deterioration, including challenges with memory, focus, and mental acuity, according to recent research.
The Mediterranean-DASH Intervention for Neurodegenerative Delay, commonly known as the MIND diet, merges components of the conventional Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH), which aims to curb high blood pressure, according to certain reports by CNN.
Specifically crafted to address the decline in cognitive faculties, the MIND diet was designed, explained Dr. Russell Sawyer, a principal researcher and assistant professor of clinical neurology and rehabilitation medicine at the University of Cincinnati Gardner Neuroscience Institute.
“Integral to the MIND diet are ten food categories conducive to brain health—such as leafy greens, vegetables, nuts, berries, legumes, whole grains, fish, poultry, olive oil, and a measured intake of wine,” noted Sawyer in correspondence.
The regimen also advocates minimizing five less healthy food categories—namely red meats, butter and solid margarine, cheese, fried or fast food, and sugary treats. This helps decrease the consumption of trans fats and saturated fats, said Sawyer.
“The MIND diet embraces essential elements—especially a focus on unprocessed, plant-rich foods—that foster a reduction in systemic inflammation, aid in weight management, enhance gut health, alleviate insulin resistance, diminish elevated blood lipids, and slow the onset of arterial blockages,” remarked Dr. David Katz, an expert in preventive medicine and the founder of the nonprofit True Health Initiative, a global collaboration of lifestyle medicine specialists. According to reports, Katz was not directly involved in this particular study.
“It’s hardly surprising that these outcomes would lead to neuroprotection,” Katz mentioned in an email. “While this associative study doesn’t conclusively establish that the MIND diet guards against cognitive decline, the apparent mechanisms strongly indicate that it does.”
Notable Impact on Women and Black Individuals
This study, released in the medical journal Neurology by the American Academy of Neurology, is a segment of the ongoing REGARDS (Reasons for Geographic and Racial Differences in Stroke) investigation. Sponsored by the National Institutes of Health, REGARDS was initiated to examine why Southern Americans and Black Americans face a heightened risk of stroke and has tracked around 30,000 participants aged 45 and above since 2003.
Of the 14,000+ people examined, 70% were White, and 30% were Black. Dietary assessments were taken at the study’s inception and again at the 10-year mark, with participants undergoing tests such as electrocardiograms, blood pressure checks, and blood analysis.
Researchers then evaluated participants based on how closely their diets aligned with MIND principles: consuming more than three servings of whole grains daily, exceeding six servings of leafy greens per week, eating at least one other vegetable daily, having more than two servings of berries weekly, consuming fish at least once weekly and poultry more than twice weekly, and eating beans more than thrice weekly. Nuts consumption and a preference for olive oil over other fats were also positively scored.
As per reports, participants who ate fewer than four servings of red or processed meat weekly consumed fried or fast food less than once per week and used less than a tablespoon of butter or margarine daily received higher diet scores.
The findings revealed that individuals adhering more rigorously to the MIND diet exhibited a 4% lower risk of developing cognitive impairments compared to those with less adherence. This relationship persisted even after adjusting for factors such as physical activity, education, smoking, body mass index, existing medical conditions, age, and emotional well-being.
The reduction in risk was even more pronounced for women, who had a 6% lower chance of cognitive impairment, while men did not experience similar benefits, the study reported.
As for those already facing cognitive issues, the study determined that individuals who stuck closely to the MIND diet experienced a slower rate of decline compared to their counterparts. Sawyer elaborated that this correlation was more robust among Black participants than White participants.
“These findings were unexpected,” Sawyer admitted. “The advantages of the MIND diet may manifest differently in women and Black individuals, and this warrants further exploration.”
Further Investigation Required
A 2023 randomized controlled trial discovered no significant cognitive benefits of the MIND diet when compared to a control diet, sparking concerns that the study’s duration wasn’t sufficient to yield conclusive results.
“The three-year observation period, while commendable for a randomized trial, provides less insight into long-term diet benefits compared to the 10-year follow-up of our study,” Sawyer pointed out.
Moreover, only 66 Black participants were involved in the trial, which limits the broad applicability of the randomized study compared to the broader cohort study, though both offer valuable perspectives, he added.