What do you get when you cross the Mediterranean and the DASH diet? You get the MIND diet. It was developed by nutritional epidemiologist Martha Clare Morris, ScD, and her colleagues at Rush University Medical Center in Chicago. They used the best of both diets to create a powerhouse meal plan for the brain. Just what we need – one more diet, right? But don’t be too hasty to dismiss this as just another fad. A variety of studies have confirmed that the effects of the MIND diet on brain function showed greater benefits than either the Mediterranean or the DASH diet alone.
What are the Mediterranean and the DASH?
The Mediterranean Diet is more of an eating pattern than a strictly regimented diet. It is primarily a plant-based way of eating that includes but is not limited to a daily intake of whole grains, vegetables, beans, olive oil, fruits, and nuts. Meat like fish and seafood are eaten in smaller quantities a few times a week.
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy-eating plan designed to help treat or prevent high blood pressure. It includes foods that are rich in potassium, calcium, magnesium, fiber, and protein while reducing sodium intake.
How the MIND works
MIND is an acronym that stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
The MIND diet is flexible. I like the fact that it does not include strict meal plans. The main focus is eating foods that are rich in certain vitamins, carotenoids, and flavonoids that are believed to protect the brain by reducing oxidative stress and inflammation. These include, but are not limited to leafy green vegetables, beans, berries, nuts, and whole grains.
A study of the MIND
There have been several studies that seem to confirm the benefits of the MIND diet. One from the Rush Memory and Aging Project, (MAP) followed over 1,000 older adults for 10 years. The study produced fifteen dietary components that were rated as either brain healthy or unhealthy. Participants with the highest MIND diet scores had a significantly slower rate of cognitive decline compared to those with the lowest scores. Researchers found a 53% lower rate of Alzheimer’s disease in those with the highest MIND scores.
A chance to ‘double dip’
Because regular physical activity has been shown to reduce the risk of Alzheimer’s by as much as 50%, exercise in conjunction with the MIND diet could provide even more protection against memory loss. Also, since getting together with friends and family can help reduce dementia risk, the social aspect of a shared meal is a bonus. It’s good to keep in mind this way of eating whenever you are having friends over or attending a potluck.
But wait, there’s more!
Although the purpose of the MIND diet was to provide benefits for our brains, it turns out that it is better than was hoped for. It does not stop at only reducing the risk of Alzheimer’s, it also seems to lower the risk of cancer, heart disease, diabetes, and many other adverse ailments.
I found an interesting YouTube video of an interview, with Dr. Powell Coley discussing a recent MIND diet study that further explains the benefits. Study: ‘Mind Diet’ may lower risk of Dementia (YouTube)
I know, when I first began researching this, I found that it was a lot to digest (pun intended). But don’t let it scare you. It is a simple way of eating that can be easily blended into your current lifestyle. By the way, every little bite helps. Even those participants with the lowest MIND scores still realized a 35% lower rate of Alzheimer’s disease. Bon Appetite!
Has your world been touched by dementia?
My book, “FinishingWell: Finding the Joy in Dementia”, is a collection of stories and tips about doing life with my Mama. May it encourage and inspire you to find joy on your own, unique journey.
Find our group on Facebook
I think this is a powerful article. With the rapid increase of dementia sufferers, incorporating in the mind diet is a no-brainer. And it’s not as hard as people might think. I noticed in the video that the show hosts joked a lot about the diet, but tons of proof is available that people can learn to like foods in as early as a couple of weeks. Also, who’s that handsome guy in the picture? 😉
Yes, I believe that in most cases, you just have to make up your mind to eat more of the foods that benefit our brains. That handsome guy? Why he’s my sweetie of over 49 years.