MIND Diet May Reduce Dementia Risk Regardless of When You Start
Research shows that following the MIND diet can reduce dementia risk even if adopted later in life. The diet emphasizes brain-healthy foods like berries, leafy greens, nuts, and olive oil, supporting cognitive health across diverse populations.
MIND Diet May Reduce Dementia Risk Regardless of When You Start
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Key Points:
- The global dementia population is estimated at 57 million, with Alzheimer’s accounting for 60–70%.
- The MIND diet, developed in 2015, combines elements of the Mediterranean and DASH diets and promotes brain health.
- New research indicates that adopting the MIND diet in later life can still significantly reduce dementia risk.
- Benefits are observed across diverse racial and ethnic groups, including African-American, Latino, and white populations.
Overview:
Dementia affects millions worldwide, with Alzheimer's disease being the most common form. Evidence suggests lifestyle modifications, particularly diet, may lower the risk. The MIND diet emphasizes brain-healthy foods such as berries, leafy greens, nuts, and olive oil.
A recent study presented at NUTRITION 2025 shows that following the MIND diet reduces dementia risk, even if started later in life. Those with higher adherence to the diet saw a 9% reduction in risk overall, which increased to 13% among African-American, Latino, and White individuals. Moreover, improving diet adherence over ten years can decrease dementia risk by 25%. These findings underscore the importance of dietary choices across the lifespan.
While the evidence is promising, some experts call for further research to confirm the mechanisms and long-term benefits. Nonetheless, adopting healthy eating patterns remains a valuable strategy for cognitive health.
Tips for Trying the MIND Diet:
Nutritionist Monique Richard recommends consulting with a registered dietitian before making dietary changes. She suggests gradually incorporating:
- Berries
- Leafy greens
- Nuts and seeds
- Beans
- Whole grains
- Cold-water fatty fish
- Extra-virgin olive oil
Mindful shopping, preparation, and accessibility are key to success. Remember, maintaining a healthful diet is just one aspect of supporting brain health.
References:
Note: This study's findings are preliminary and pending peer review.
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