Feeding Your Brain: How the MIND Diet Can Protect Your Memory

Cognitive decline is a growing concern in ageing populations worldwide. Someone in the world develops dementia every 3 seconds. Over 55 million people worldwide currently live with dementia, with this number expected to nearly triple to 152 million by 2050 due to an ageing population; this translates to nearly 10 million new dementia cases occurring each year, with a majority occurring in low and middle-income countries.

Dementia, primarily caused by diseases like Alzheimer’s, accounts for 60–70% of cases and is the seventh leading cause of death globally.

It significantly impacts older adults, contributing to disability and dependency, with global economic costs reaching $1.3 trillion in 2019. Women are disproportionately affected, representing 70% of caregivers, while also experiencing higher mortality and disability rates due to dementia.

Emerging evidence suggests that dietary patterns may play a pivotal role in mitigating the risk of neurodegenerative diseases, such as Alzheimer's disease, and in preserving cognitive function with advancing age. The MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay), which integrates elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, has garnered attention for its potential to reduce the risk of memory decline and cognitive deterioration.

The MIND Diet

The MIND diet, developed in 2015 by Dr. Martha Clare Morris and colleagues, combines Mediterranean and DASH diets to support brain health and reduce dementia risk. Research involving over 1,000 older adults from the Rush Memory and Aging Project found that higher adherence to the MIND diet significantly slowed cognitive decline compared to low adherence. The diet identifies 15 dietary components as either brain-healthy or unhealthy, with more significant benefits observed than from either the Mediterranean or DASH diets alone. This approach emphasizes foods linked to protecting cognitive function.

Key components of the diet include a high intake of leafy greens, berries, whole grains, nuts, and healthy fats while limiting red meats, butter, and fried foods. These foods are rich in antioxidants, anti-inflammatory properties, and essential nutrients that support brain function.

Wine was initially included in the MIND diet as one of its 15 components, with moderate consumption linked to potential cognitive benefits.

However, later MIND trials excluded wine for safety reasons. The impact of alcohol is highly individual, varying based on personal and family health history, with different risks and benefits for each person.

Whether to include alcohol in your diet is a personal choice that should be made in consultation with a healthcare professional to ensure it aligns with your overall health goals and needs.

The MIND diet may reduce oxidative stress and inflammation, two key contributors to brain cell damage and cognitive decline. Oxidative stress, caused by an accumulation of free radicals, and unregulated inflammation can harm brain health and are linked to Alzheimer’s disease. Foods in the MIND diet, such as berries, nuts, olive oil, and fatty fish, contain antioxidants and omega-3 fatty acids, which protect against oxidative stress and reduce brain inflammation. These effects likely stem from the diet's Mediterranean and DASH influences, both known for promoting brain health. The MIND diet may also protect the brain by reducing beta-amyloid proteins, which can accumulate to form plaques associated with Alzheimer’s disease. Antioxidants in MIND diet foods, such as berries and leafy greens, may prevent plaque formation while limiting trans fats helps reduce beta-amyloid levels. Studies suggest these fats double Alzheimer’s risk. While observational evidence supports the MIND diet's protective effects, further controlled research is needed to confirm its role in preventing cognitive decline and enhancing brain health.

The Latest Evidence - The MIND Diet and Memory

The first official paper on the MIND diet was published in 2015. Since then, researchers have performed additional studies to investigate the benefits of the diet for brain health.

Earlier observational studies have indicated that adherence to the MIND diet is linked to a reduced risk of Alzheimer’s disease and a slower rate of cognitive decline over time. A cohort study involving 106 participants found that adherence to the MIND diet was linked to slower cognitive decline in stroke survivors. Over nearly six years, those following the diet closely showed better overall brain function compared to those with low adherence. A study examined how dietary patterns, including the MIND diet, impact cognitive function in middle-aged adults. Participants following the MIND diet showed faster information processing speeds during tasks requiring high cognitive control, as measured by brain activity (P3 latency). Other diets, like Mediterranean and DASH, showed no such effects. This suggests that the MIND diet may uniquely benefit brain efficiency, particularly under challenging conditions. More research is needed to confirm its role in promoting healthy cognitive ageing. A 2022 randomized clinical trial in 50 healthy obese women found that those who followed a calorie-restricted MIND diet for 3 months had higher scores for working memory, verbal recognition memory, and attention compared to the calorie-restricted control group. In 2023, a study demonstrated that following the MIND diet can lower the risk of Alzheimer's disease and cognitive decline by up to 53% in those who follow it rigorously and by 35% in those with moderate adherence.

In 2024, a study by Dr Russell P. Sawyer explored how the MIND diet affects memory and thinking in ageing adults. Researchers followed 14,145 participants, aged 64 on average, for 10 years, asking about their diets and dividing them into groups based on adherence to the MIND diet. Those who closely followed the diet had a lower risk of developing cognitive issues, especially women and Black participants. The diet also slowed memory decline compared to those who didn’t follow it as closely. More studies are needed to confirm these results across different populations. That said, more research is still necessary to gauge the actual effectiveness of the MIND diet.

In a Nutshell

The MIND diet is designed to support brain health by reducing the risk of dementia and age-related cognitive decline. It promotes foods like vegetables, berries, nuts, whole grains, olive oil, fish, beans, poultry, and moderate wine consumption, which are rich in nutrients that may combat oxidative stress, inflammation, and beta-amyloid plaque buildup. Early studies link the MIND diet to a reduced risk of Alzheimer’s and slower brain function loss, though further research is needed. As a combination of the Mediterranean and DASH diets, it also likely offers broader health benefits.