According to a study published in the journal of the American Academy of Neurology, "Neurology," individuals whose diets resemble the MIND diet may have a lower risk of cognitive impairments.
The MIND diet is a combination of the Mediterranean and DASH diets (designed to lower blood pressure). It includes foods rich in antioxidants, vitamins, and healthy fats that help reduce inflammation and oxidative stress in the brain. The foundation of the diet consists of vegetables (especially leafy greens), berries, whole grains, fish, poultry, and nuts. Instead of the usual fruits, berries, which are high in flavonoids that enhance cognitive functions, are preferred. Whole grains, olive oil, poultry, fish, beans, and nuts are also recommended.
“As the number of people with dementia increases with the aging population, it is crucial to find changes we can make to delay or slow the onset of cognitive issues,” noted study author Russell P. Sawyer, M.D., from the University of Cincinnati in Ohio and a member of the American Academy of Neurology.
The study involved 14,145 participants, with an average age of 64. Observations were conducted over a span of 10 years. Participants filled out a questionnaire regarding their diet. Researchers assessed how closely the foods matched the MIND diet. Cognitive skills and memory were measured at the beginning and end of the study.
Participants were divided into three groups: a low adherence group, a moderate adherence group, and a high adherence group.
During the study, cognitive impairments developed in 532 individuals in the low adherence group, or 12% of 4,456 people; in 617 individuals, or 11% of 5,602 people in the moderate group; and in 402 individuals, or 10% of 4,086 people in the strict adherence group.
After adjusting for factors such as age, high blood pressure, and diabetes, researchers found that individuals in the high adherence group had a 4% lower risk of cognitive impairments compared to those in the low adherence group.
Observing male and female participants, researchers discovered a 6% reduction in the risk of cognitive impairments among women who adhered most strictly to the diet, but not among men.
Researchers also noted how quickly cognitive abilities declined as individuals encountered problems. They found that those who adhered more closely to the MIND diet experienced slower declines in their abilities compared to those who did not.
“The functionality of the brain is crucial for a person’s health, well-being, productivity, and cognitive abilities. A variety of nutrients are necessary for optimal brain function, and it is important to obtain them from food. According to the study, following the MIND diet helps reduce the risk of developing Alzheimer's disease and age-related neural decline. Additionally, quality sleep, regular physical activity, and learning something new, such as a foreign language or a musical instrument, help keep the brain flexible and receptive to new information. To maintain and strengthen the health of both the body and the brain, it is advisable to eliminate harmful habits as early as possible,” commented the study by Kazakh expert Gintautas-Juozas Kentra, a physician and deputy chairman of the NGO "National Association of Densaulyk."