Late-Life Adoption of MIND Diet May Decrease Dementia Risk
According to data from the World Health Organization, as of 2021 approximately 57 million individuals worldwide were grappling with dementia, with a staggering 60-70% of cases stemming from Alzheimer's disease.
Keen to shake off the shackles of cognitive decline, scientists have advocated certain lifestyle changes in recent years. One such approach is the MIND diet, a fascinating fusion of the Mediterranean and DASH diets, hatched by researchers at Rush University Medical Center in 2015. The MIND diet revolves around brain-healthy foods, and numerous studies since its inception have found a link between adhering to this eating pattern and a reduced risk of developing dementia—even if one doesn't start following the diet until later in life.
The benefits of the MIND diet were particularly noticeable among participants who self-identified as African-American, Latino, or white. A new study, presented at the NUTRITION 2025 meeting, shared these encouraging findings, albeit with one caveat—the study has yet to undergo peer review and appear in a specialized journal.
The study assessed dietary data from nearly 93,000 U.S. adults aged between 45 and 75, belonging to five racial and ethnic groups: African American, Latino, white, Native Hawaiian, and Asian American. Researchers calculated each participant's adherence to MIND diet principles using a food frequency questionnaire, provided at the start of the study and again ten years later.
According to Song-Yi Park, PhD, and lead author of the study, the MIND diet encompasses ten brain-healthy and five brain-unhealthy food groups.
"For example, the MIND diet recommends increasing consumption of leafy greens, other vegetables, nuts, whole grains, and fish, while encouraging people to limit their intake of red meat, cheese, processed foods, and sweets," explained Park.
At the conclusion of the study, Park and her teamfound that study participants with the highest MIND diet scores at the start of the study had a 9% lower risk of developing dementia. That figure, however, jumped to 13% for participants who identified as African American, Latino, or white.
Moreover, researchers discovered that study participants who improved their adherence to the MIND diet over 10 years decreased their dementia risk by 25%, even among those who initially didn't closely follow the dietary pattern.
"Our findings indicate that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias," declared Park. "This suggests that it's never too late to adopt a healthy diet to prevent dementia."
Meanwhile, critics of the MIND diet have questioned its efficacy, with Clifford Segil, DO, a neurologist in private practice, expressing skepticism.
"While healthy eating throughout your life can help reduce your risk of diabetes, hyperlipidemia, obesity, and first-time heart attacks and strokes, it's less clear if this can protect elderly patients from getting dementia," Segil said.
In an effort to help curious individuals delve deeper into the MIND diet, Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist, offered a few tips for those who might be intrigued.
"Before diving in, it's crucial to consult a registered dietitian nutritionist to understand how these dietary patterns may (or may not) be beneficial for your unique needs, preferences, ability to access, and culinary literacy," Richard advised.
She suggested that individuals could consider adding the following MIND diet components to their current diet:
- Cherry-picking berries (such as strawberries, wild blueberries, raspberries, cherries, blackberries, and elderberries)
- Introducing leafy greens (like kale, spinach, turnip greens, collard greens, and romaine lettuce)
- Incorporating nuts and seeds (including pistachios, pecans, walnuts, almonds, Brazil nuts, hazelnuts, cashews, and pumpkin and sunflower seeds)
- Opting for beans, legumes, and soybeans (including kidney, lima, black beans, navy bean, garbanzo beans, or even lentils)
- Embracing non-starchy vegetables (such as onions, peppers, tomatoes, cucumbers, radishes, beets, and carrots)
- Making the switch to whole grains (like oats, whole rye, rice, buckwheat, farro, and sorghum)
- Consuming cold water fatty fish (in 4-6 ounce servings, up to three times a week)
- Shifting to olive oil (specifically high-quality, extra-virgin, cold-pressed olive oil) as the primary source of fat in cooked dishes
Richard cautioned individuals to approach the MIND diet mindfully. She advised considering the following questions when evaluating their own dietary habits:
- "What do your meals look like compared to these recommended components?"
- "Do you understand how to shop for, prepare, or consume these foods?"
- "Can you access a variety of these foods?"
- "What other tools might be useful for incorporating these components into your life?"
Above all, Richard emphasized the importance of striking a balance between following dietary patterns such as the MIND diet and other aspects of a healthy lifestyle.
"A dietary pattern like the MIND diet is only part of the collective brain-health equation," she said.
- Alzheimer's disease accounted for around 60-70% of the 57 million global cases of dementia reported by the World Health Organization in 2021.
- Scientists have sought to combat cognitive decline through lifestyle changes, including the adoption of specific dietary patterns like the MIND diet.
- The MIND diet is a combination of the Mediterranean and DASH diets, developed by researchers at Rush University Medical Center in 2015.
- Adherence to the MIND diet has been linked to a reduced risk of developing dementia, even among individuals who begin following the diet later in life.
- African-American, Latino, and white participants in a recent study showed particular benefits from adhering to the MIND diet, although the study is yet to undergo peer review.
- The MIND diet emphasizes brain-healthy foods such as leafy greens, other vegetables, nuts, whole grains, and fish, while discouraging the intake of red meat, cheese, processed foods, and sweets.
- Researchers found that participants with the highest MIND diet scores at the start of a ten-year study had a 9% lower risk of developing dementia.
- For African-American, Latino, or white participants in the study, the risk reduction was 13%.
- Improving adherence to the MIND diet over the ten-year period decreased dementia risk by 25%, even among those who initially didn't closely follow the dietary pattern.
- Nutrition and health experts have suggested that consulting a registered dietitian nutritionist is essential to understand how the MIND diet might benefit one's unique needs and preferences.
- Tips for incorporating MIND diet components include adding berries, leafy greens, nuts and seeds, beans, legumes, non-starchy vegetables, whole grains, cold water fatty fish, olive oil, and shifting primary sources of fat to olive oil in cooked dishes.
- The MIND diet is part of a broader brain-health equation that includes other aspects of a healthy lifestyle, like fitness and exercise, mental health, and environmental considerations.
- Critics have questioned the MIND diet's efficacy in preventing dementia, particularly for elderly patients, with some suggesting the link between diet and dementia is not as clear-cut as claimed.
- In addition to the MIND diet, individuals can maintain their health and wellness by addressing other chronic diseases, such as cancer, respiratory conditions, digestive health, eye health, hearing, and skin conditions, through appropriate medical care, healthy eating, and fitness and exercise practices. Furthermore, managing autoimmune disorders, ensuring cardiovascular health, and prioritizing women's health and aging become crucial aspects of maintaining overall well-being, especially in light of external factors like climate change and environmental science.
