Eating Healthy to Protect the Brain During Aging

Maintaining a nutritious diet is crucial for safeguarding brain health as we age. Recent research highlights that adopting healthy eating habits in middle age can significantly reduce the risk of dementia and Alzheimer's disease. A study presented at the American Society for Nutrition (ASN) conference analyzed data from nearly 93,000 adults aged 45 to 75, observing their dietary patterns over several years. The findings suggest that those who improved their diets towards the MIND eating pattern—a combination of the Mediterranean and DASH diets—experienced a 25% lower risk of developing dementia.

The MIND diet emphasizes the consumption of whole grains, vegetables, nuts, beans, berries, poultry, and fish, while limiting intake of sweets, pastries, red meat, cheese, fried foods, and fats like butter or margarine. Participants who maintained adherence to this diet from the outset had a 9% reduced risk, with even more significant protective effects observed among Black, Hispanic, and white populations. Interestingly, individuals who enhanced their dietary habits over a decade, aligning more closely with the MIND pattern, saw a 25% reduction in dementia risk, regardless of their initial adherence levels.

These findings underscore the potential of dietary changes as a preventive measure against neurodegenerative diseases, emphasizing that it's never too late to start making healthier food choices. Incorporating a nutritious diet characterized by the principles of MIND could be a vital strategy in maintaining cognitive health into old age.

Source: https://medicalxpress.com/news/2025-06-healthier-aging-brain.html