Experts in diet and nutrition say one specific diet plan has been found to protect your brain health
One diet which combines two healthy approaches could keep the brain strong and lower dementia risk, experts say. The Mind diet combines elements of the Mediterranean diet with the Dash diet, and experts say there is evidence it could slow down cognitive decline.
Both the Mediterranean diet and Dash diet are based on traditional eating patterns from countries which border the Mediterranean sea and emphasise eating plenty of plant-based foods (such as fruits, vegetables, nuts and seeds), low-fat dairy products (such as milk and yoghurts) and lean proteins including fish and chicken.
Both diets include very little red and processed meats. The Dash diet ( dietary approaches to stop hypertension) , puts an emphasis on reducing low-sodium foods, added sugar and saturated and trans-fats to reduce blood pressure.
Aisling Pigott and Sophie Davies, lecturers in dietetics and nutrition at Cardiff Metropolitan University, said b oth diets are well-researched and shown to be effective in preventing lifestyle-related diseases – including cardiovascular disease and hypertension. They’re also shown to help protect the brain’s neurons from damage and benefit cognitive health.
They said: “The Mind diet follows many of the core tenets of both diets but places greater emphasis on consuming more foods that contain nutrients which promote brain health and prevent cognitive decline.”.
Mind stands for Mediterranean-Dash intervention for neurocognitive delay. The diet includes:
- flavonoids and polyphenols found in fruit, vegetables, tea and dark chocolate
- folate found in leafy greens and legumes
- N-3 polyunsaturated fatty acids found in oily fish, nuts and seeds.
The experts said: “Numerous studies have been conducted on the Mind diet, and the evidence for this dietary approach’s brain health benefit is pretty convincing.”
One study which followed more than 900 people over five years found a link between people who had a diet higher in ‘Mind diet’ foods and slower cognitive decline. Another looking at almost 600 people found that people who had closely followed either the Mind diet or the Mediterranean diet for at least a decade had fewer signs of amyloid plaques in their brain when examined after death. Amyloid plaques are a red flag of Alzheimer’s disease.
The experts said: “Higher intake of leafy greens appeared to the most important dietary component.”
They added: “A systematic review of 13 studies on the Mind diet has also found a positive association between adherence to the Mind diet and cognitive performance and function in older people. One paper included in the review even demonstrated a 53% reduction in Alzheimer’s disease risk in those that adhered to the diet.
“It’s important to note that most of this research is based on observational studies and food frequency questionnaires, which have their limitations in research due to reliabiltiy and participant bias. Only one randomised control trial was included in the review. It found that women who were randomly assigned to follow the Mind diet over a control diet for a short period of time showed a slight improvement in memory and attention.
“Research in this field is ongoing, so hopefully we’ll soon have a better understanding of the diet’s benefits – and know exactly why it’s so beneficial.”
The Mind diet recommends choosing leafy green vegetables (such as spinach and kale) and berries for their cognitive benefits and sticking to olive oil instead of any other fats due to the ‘potential neuroprotective effects of the fats found in olive oil’.
Small, simple swaps you can make each day to more closely follow the Mind diet:
- upgrade your meals by sprinkling nuts and seeds on cereals, salads or yoghurts to increase fibre and healthy fats
- eat the rainbow of fruit and vegetables, aiming to fill half your plate with these foods
- canned and frozen foods are just as nutrient-rich as fresh fruits and vegetables
- bake or airfry vegetables and meats instead of frying to reduce fat intake
- opt for poly-unsaturated fats and oils in salads and dressings – such as olive oil
- bulk out meat or meat alternatives with pulses, legumes chickpeas or beans. These can easily be added into dishes such as spaghetti bolognese, chilli, shepherd’s pie or curry
- use tinned salmon, mackerel or sardines in salads or as protein sources for meal planning.
The experts said: “These small changes can have a meaningful impact on your overall health – including your brain’s health. With growing evidence linking diet to cognitive function, even little changes to your eating habits may help protect your mind as you age.”
This article originally appeared in The Conversation