MIND Diet for 10 Years Lowers Risk of Memory Loss, Especially for Women and Black People, Study Finds
A new study has found that following the MIND diet for 10 years can reduce the risk of developing memory and thinking problems. The MIND diet combines parts of two other healthy diets: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, which is known for helping to lower blood pressure. This specific diet was designed to protect the brain from age-related cognitive decline, according to Dr. Russell Sawyer, a lead researcher and assistant professor of clinical neurology at the University of Cincinnati Gardner Neuroscience Institute.
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What is the MIND Diet?
The MIND diet focuses on 10 types of brain-healthy foods. These include green leafy vegetables, other veggies, nuts, berries, beans, whole grains, fish, poultry, olive oil, and a small amount of wine. At the same time, it limits five unhealthy food groups: red meat, butter and margarine, cheese, fried and fast foods, and sweets like pastries. By cutting down on these unhealthy foods, the diet reduces harmful fats that can negatively affect brain function.
Dr. David Katz, an expert in preventive medicine, explains that the MIND diet has key features that fight inflammation in the body, help with weight loss, improve gut health, lower cholesterol, and prevent clogged arteries. All of these benefits help protect the brain as well. Katz also mentions that while the study shows a strong connection between the MIND diet and better brain health, more research is needed to fully prove its impact.
Bigger Benefits for Women and Black People
This new study is part of a larger research project called REGARDS, which stands for "Reasons for Geographic and Racial Differences in Stroke." The study, funded by the National Institutes of Health, started in 2003 and has been following 30,000 adults aged 45 and older to understand why stroke rates are higher in Southern and Black Americans.
Out of the 14,000 people included in this specific part of the study, 70% were White, and 30% were Black. At the start and after 10 years, participants answered questions about their diets and had their health checked with various tests.
The researchers graded how closely each person followed the MIND diet. People who ate more than three servings of whole grains per day, more than six servings of leafy greens per week, at least one other vegetable per day, and more than two servings of berries per week scored higher. People who also ate fish once a week, poultry twice a week, beans three times a week, and used olive oil were rated positively. Those who limited red and processed meats to less than four times a week, fried foods to less than once a week, and butter or margarine to less than one tablespoon a day also scored higher.
Results of the Study
Overall, the study found that people who followed the MIND diet closely were 4% less likely to experience memory and thinking problems than those who did not stick to the diet. This held true even after accounting for other factors like exercise, education, smoking, weight, and medical conditions.
Interestingly, women who followed the diet had an even lower risk—6% less likely to develop cognitive issues compared to those who didn’t follow it. For men, no significant benefit was found in this area.
In addition, people who already had memory problems but followed the MIND diet saw a slower decline in their thinking skills. This effect was especially strong for Black participants compared to White participants.
“These findings were surprising,” said Dr. Sawyer. “It seems the MIND diet may have a different level of impact for women and Black people, and this is something we need to study further.”
Mixed Results from Other Studies
Not all studies have shown the same results, however. A 2023 clinical trial, which was a more controlled experiment, found no clear advantage of the MIND diet over a standard diet in preventing cognitive decline. But experts believe the trial may not have lasted long enough to show meaningful results. The clinical trial only lasted three years, while the recent study observed people over a 10-year period.
Dr. Sawyer pointed out that the longer follow-up in the 10-year study provides better insight into the long-term benefits of the MIND diet. He also mentioned that the clinical trial only had 66 Black participants, which made it harder to apply the findings to the larger population. Even so, both studies offer valuable information about how diet can impact brain health.
Conclusion
The MIND diet shows promise in reducing the risk of memory and thinking problems, especially for women and Black individuals. While more research is needed to fully understand its long-term effects, this study suggests that following a healthy diet that emphasizes brain-friendly foods can help protect against cognitive decline as we age.
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