MIND Diet Linked with Sharper Memory, Lower Risk of Cognitive Decline

The MIND diet (a blend of the Mediterranean and DASH diets) can help slow cognitive decline as you grow older, especially for women.
Diet is one factor that could influence the likelihood of cognitive decline, according to the study authors.
They specifically wanted to look at whether this was equally true for both Black and white Americans.
While they found that there was no racial difference in how protective the diet was, they did find that there was a difference between women and men, with only women experiencing a decreased risk of cognitive impairment.

How the link between MIND diet and cognitive decline risk was studied
The study included over 14,000 people who were, on average, 64 years old. Among these, 30% were Black and 70% were white.
These individuals were asked to complete a questionnaire examining their dietary patterns over the previous year. The researchers then looked to see how closely their diets matched with the MIND diet.

People were followed for an average of 10 years. Thinking and memory were assessed at the beginning and end of the study.
It was found that 12% of the low group developed cognitive impairment, compared to 11% of the middle group and 10% of the high group.
What is the MIND diet?
It blends the Mediterranean and the Dietary Approaches to Stop Hypertension (DASH) diets with a focus on brain health, she explained.
The MIND diet is centered on ten food groups that promote cognitive function, including leafy greens, berries, nuts, and fish.
At the same time, it discourages consumption of red meat, butter, and sugary foods, said Angman.

“What sets the MIND diet apart is its laser focus on reducing neurodegeneration, targeting foods that specifically protect the brain from oxidative stress, inflammation, and vascular damage, which are key contributors to cognitive decline,” she said.
Why the MIND diet might help prevent cognitive decline
Akanksha Kulkarni, a Registered Dietitian Nutritionist at Prowise Healthcare, who was not involved in the study, said the way that the MIND diet helps prevent cognitive decline is through the nutrients it contains.

“In particular, leafy greens and berries contain many antioxidants, while omega-3 fatty acids, mostly found in fish and nuts, are believed to be essential for brain health,” she said.
These nutrients can help us with memory and other aspects of cognition as we age, according to Kulkarni.
She further noted that the MIND diet’s emphasis on good fats can play an important role in maintaining brain health.
“Healthy fats from olive oil and fish also aid in offering protection from inflammation of the brain, which has been associated with Alzheimer’s disease and other content degenerative diseases,” said Kulkarni.