MIND Diet For Preventing Alzheimer's & Dementia

By Anna Hazard

Introduction

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and is a hybrid of the DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean Diet (which reduce the risks of high blood pressure, heart attack, and stroke but only reduce the risk of dementia when followed strictly).

This popular diet, ranked one of the easiest diets to follow, focuses on foods that have been clinically proven in medical literature over the years to be good (or bad) for the functioning of the brain. This includes suggestions for lean protein, omega-3 fats, antioxidants, and fiber while avoiding sugar and saturated/trans fats that can lead to inflammation (which may trigger the development and speed up the neural degeneration of Alzheimer's).

The MIND Diet was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through funding by the National Institute on Aging.

A study published in the Journal of Alzheimer's & Dementia looked at 923 Chicago-based seniors between the ages of 58 - 98 over a 4.5 year span and found that participants of the MIND diet had cognitive abilities equivalent of people 7.5 years younger with indications that the diet lowered the risk of people developing Alzheimer's by 54% when followed strictly and 35% when followed moderately. The longer one adhered to the MIND Diet, the lower the risk of developing dementia and the greater the benefits to the user.

Keep in mind (not MIND) that diet is one of many different factors-- including genetics, environment, smoking, exercise, stress-- that play into the development of Alzheimer's and other forms of dementia.

The MIND Diet - Foods to Include

Green Leafy Vegetables

• Spinach, Kale, Broccoli, Collards, Romaine lettuce etc
  
•  At least 6 servings per week

Other Vegetables

• Onions, Sweet Potatoes, Brussels Spouts, Cauliflower etc
  
• At least 1 dark green salad + 1 other vegetable per day
  

Nuts

• Walnuts, Peanuts, Almonds, Hazelnuts etc
• At least 5 servings (1 oz)  per week
  

Berries 

• Especially blueberries & strawberries
  
• At least 2 servings per week
  

Beans

• Black beans, kidney beans, black-eyed peas etc
  
• At least 3 servings per week

Whole Grains

• Wild Rice, Sorghum, Buckwheat etc
• At least 3 servings per day
  

Fish (Wild Caught)

• Swordfish, salmon, tuna, mackerel, sardines etc
  
• At least 1 serving per week
  

Poultry

• Chicken, Turkey
  
• At least 2 servings per week
  

Olive Oil

• Preferably Extra Virgin
• Use as main cooking oil in place of butter

Red Wine

• Substitute dark grape juice for none alcohol drinkers
• 1 glass (5 oz) per day

The MIND Diet - Foods to Avoid

Red Meat

• Best product is grass fed
• Less  than 4 servings per week
  

Butter/Margarine

• Replace with Extra Virgin Olive Oil
• Less than 1 tablespoon daily
  

Cheese

• Use less fatty types such as Feta, Mozzarella, and soft goat cheese over Cheddar & Swiss
  
• Less than 1 serving per week

Pastries & Sweets

• The more processed with refined sugar, the less healthy
• Less than 5 servings per week
  

Fried/Fast Food

• Sources of saturated/trans fats that lead to inflammation
  
• Less than 1 serving per week