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:

• WHO Dementia Factsheet
• Medical News Today Article
• NUTRITION 2025 Conference

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Note: This study's findings are preliminary and pending peer review.