A recent study published in The New England Journal of Medicine surprisingly highlighted that the MIND diet was no better than the usual diet with mild caloric restriction in preventing cognitive decline.
Let’s peel through the layers to discover the key learning points in this study.
The study involved a total of 604 older adults aged 65 years and above. The subjects are cognitively normal but at risk for cognitive decline, due to family history of dementia, being overweight (BMI >25) and having suboptimal diet prior to the study. They were randomly assigned to follow the MIND diet or their usual diet (control).
Both groups were equally supported to achieve mild caloric restriction for weight loss, where the goal of intake was to consume 250 kcal less per day, and achieve 3-5% of weight loss.
The subjects followed the assigned diets for 3 years and were monitored for changes in cognitive function and brain structure such as white matter lesions (WMLs), hippocampal volume and total brain matter volume, which are markers of cognitive decline.
What Is Mild Caloric Restriction?
Mild caloric restriction involves cutting back just a little—around 250 to 500 fewer calories each day—without going hungry or missing out on essential nutrients. The daily calorie needs for women range from 1,600 to 2,400 calories, while for men, it’s between 2,000 and 3,000.
By reducing the intake per day, as little as 250 calories lower than the daily need levels, the caloric deficit can promote excess weight loss and improve metabolic health. However, these numbers can vary depending on factors such as age, physical activity level, and individual metabolism.
Calorie Restriction: More Than Weight Loss
After three years, both diet groups showed improvements in global cognitive scores. Even though the MIND diet group was expected to perform better than the usual diet, the improvements were similar in both groups, suggesting that the key factor driving cognitive health in this group of overweight and older adults, was mild caloric restriction, rather than the specific foods in the MIND diet (blueberries, nuts, olive oil).
Despite the positive sign in cognitive performance, both groups showed typical progression in brain structural changes including increased volume of white matter lesions (WMLs), and decreased volumes of brain matter and hippocampus – which are associated with future cognitive decline.
The changes were similar between both diet groups. This indicates that while cognitive function was preserved, the underlying brain changes continued, highlighting the need for further interventions beyond mild caloric restriction and MIND diet.
Some Takeaways…
At first glance, the failure of the MIND diet to show additional benefits beyond mild caloric restriction may seem disappointing. However, the most important takeaway from the study is that both groups preserved their cognitive scores simply by reducing caloric intake and correcting previously poor dietary habits.
This finding suggests that mild caloric restriction and healthier eating patterns can be accessible and effective, without the need for expensive superfoods like berries, mixed nuts, or olive oil.
This doesn’t mean the MIND diet is without value!
In fact, a longer-term study could uncover the full benefits of the MIND diet, especially after the initial positive effects of caloric restriction have plateaued in high-risk populations.
For those already on an optimal diet and in good health, following the MIND diet could provide an added protective edge, particularly in maintaining cardiovascular health – a key factor in preserving brain health.
Nutritional Focus: Why Tocotrienols Matter
Oxidative stress plays a significant role in accelerating cognitive decline, especially in people with metabolic syndrome such as obesity and diabetes.
While antioxidant-rich diets like MIND have shown limited additional benefits in modifying ageing brain changes, tocotrienols offer a promising alternative.
Past studies have shown that tocotrienols can slow the progression of white matter lesions (WMLs) and limit brain injury during ischemic stroke.
In a clinical trial, participants who were given tocotrienols maintained stable WML volumes over two years, unlike the placebo group, which experienced significant lesion growth.
These findings suggest that tocotrienols may play a critical role in preserving brain health by targeting WMLs directly, making them a valuable agent in cognitive protection strategies.
Another study on mice also showed that tocotrienols prevented learning deficits induced by a high-fat, high-sucrose diet.
These findings are promising for combating oxidative damage and supporting brain health, also shed insight on how unhealthy diets can also accelerate cognitive decline!
However, tocotrienols are not easily obtained from the usual daily diet – so supplements containing tocotrienol-rich fractions may be your best option to keep up the intake.
MIND Diet Isn’t the Only Option
While the MIND diet offers a strong foundation, it’s not a standalone solution. Calorie management, oxidative stress reduction, and targeted nutrients like tocotrienols form the trifecta of brain health.
By prioritizing these elements, we can take meaningful steps toward cognitive longevity. Importantly, dementia risk is influenced by multiple factors — a total of 14 as outlined by the Lancet Commission on Dementia Prevention.
Managing these risk factors alongside diet is essential for lasting cognitive protection. Incorporating tocotrienols into your daily routine is an important proactive step towards protecting your cognitive function.
Ready to enhance your brain health? Explore our tocotrienol supplements and start your journey to a sharper, healthier mind today.
References:
- Barnes, L. L., et al. (2023). Trial of the MIND diet for prevention of cognitive decline in older persons. New England Journal of Medicine, 389(7), 602–611. https://doi.org/10.1056/NEJMoa2302368
- Kato, Y., et al. (2024). Tocotrienols prevent the decline of learning ability in high-fat, high-sucrose diet-fed C57BL/6 mice. International Journal of Molecular Sciences, 25(3561), 1–12. https://doi.org/10.3390/ijms25063561
- American Psychological Association. (n.d.). Estimated calorie needs per day, by age, sex, and physical activity level. https://www.apa.org/obesity-guideline/estimated-calorie-needs.pdf
- Gopalan, Y., et al. (2014). Clinical investigation of the protective effects of palm vitamin E tocotrienols on brain white matter. Stroke, 45(5), 1422–1428. https://doi.org/10.1161/STROKEAHA.113.004449