Over 55 million people are living with dementia worldwide, with more than 60% residing in low- and middle-income countries.
Nearly 10 million new cases are reported yearly, underscoring the rapid growth and global impact of this condition.
They say you are what you eat, and when it comes to brain health, science agrees!
Even the WHO highlights ‘eating healthy’ as a crucial step to reducing dementia risk.
In this article, we’re diving deep into how you can eat your way to a healthier brain as you age.
The Mediterranean diet is inspired by the eating habits of people in Mediterranean countries and is linked to improved cardiovascular health. It prioritizes olive oil, fish, fruits, vegetables, whole grains, and moderate wine intake.
In contrast, the DASH diet (Dietary Approaches to Stop Hypertension), developed by the National Heart, Lung, and Blood Institute, focuses on lowering blood pressure and enhancing heart health. It focuses on reducing sodium, while emphasizing fruits, vegetables, lean proteins, and whole grains.
Image Source: National Heart, Lung, and Blood Institute.
Available at: NHLBI DASH Eating Plan
The MIND Diet’s Formula for Lasting Brain Health
Ever heard of the MIND Diet?
It’s not just a catchy term—it literally means the right foods for your brain.
The MIND Diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, combines elements from the Mediterranean diet and the DASH eating plan.
The MIND Diet was introduced in 2015 by Rush University nutritional epidemiologist Martha Clare Morris and her colleagues. It was developed to help lower the risk of cognitive decline and dementia by focusing on specific dietary choices known to support brain health.
The MIND Diet distinguishes itself from its Mediterranean and DASH counterparts by placing a strong emphasis on enhancing cognitive function. This dietary approach integrates specific foods and recommended intake levels, aligning with the latest research in the cognitive health field.
It features ten brain-healthy foods alongside five that are considered unhealthy.
The MIND Diet is generally suitable for everyone, including older adults and children, but it has some downsides.
Those with nut allergies should be cautious, as nuts are a key component of the diet. Additionally, restricting red meat and dairy may lead to nutrient deficiencies, necessitating supplements for calcium, iron, and vitamin B12.
Recommendations for wine may not be suitable for individuals with a history of alcohol misuse, or certain medical conditions.
It is important for anyone with chronic diseases or dietary restrictions to consult with a healthcare provider or dietitian to design an optimal diet for them.
This approach is flexible and can be adapted to meet individual needs. A good diet is also one that you can adhere to consistently.
The MIND diet components focus on limiting the intake of unhealthy foods that contribute to saturated and trans-fat while targeting brain-healthy foods.
A diet that is high in saturated and trans-fats, while being low in polyunsaturated and monounsaturated fats can lead to poor cardiovascular health, dysfunction of the blood-brain barrier, and abnormal lesions or protein in the brain.
This imbalance in dietary fat intake over a long time negatively affects brain health and is linked to neurodegenerative diseases like Alzheimer’s.
The MIND Diet targets 4 out of the 14 recognized risk factors for dementia, namely hypertension, high LDL cholesterol, diabetes, and obesity.
However, achieving optimal brain health requires more than just diet—embracing a well-rounded lifestyle can help address the remaining risk factors and further reduce your dementia risk.
Boost Your Brainpower with a Dash of Tocotrienol Magic!
Did you know that tocotrienols, a potent form of vitamin E, are not commonly found in our daily diet?
Yet, they have been shown to benefit brain health significantly.
Notably, the MIND Diet emphasizes foods rich in vitamin E, a nutrient well-established for its role in supporting brain function and reducing the risk of neurodegenerative conditions.
By adding tocotrienol supplements to your routine, you can supercharge the effects of the MIND Diet for even greater cognitive protection.
This simple addition can boost brain health and enhance the diet’s existing benefits. Read more about tocotrienol supplements here.
References:
- World Health Organization. (2023). Dementia. https://www.who.int/news-room/fact-sheets/detail/dementia
- Davis, C., Bryan, J., Hodgson, J., & Murphy, K. (2015). Definition of the Mediterranean Diet: A literature review. Nutrients, 7(11), 9139–9153. https://doi.org/10.3390/nu7115459
- National Heart, Lung, and Blood Institute. (n.d.). DASH eating plan.S. Department of Health and Human Services. https://www.nhlbi.nih.gov/education/dash-eating-plan
- Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet slows cognitive decline with aging. Alzheimer’s & Dementia, 11(9), 1015-1022. https://doi.org/10.1016/j.jalz.2015.04.011
