DIET & NUTRITION

A recent large-scale study of 60,000 people found that tighter adherence to the Mediterranean diet cut dementia risk by 23%.

Growing evidence has found that no singular food, ingredient, or nutrient can prevent dementia. Instead, a greater emphasis has been looking at whole-diet approaches to reduce risk. Research on diet and brain health has often revealed inconsistent findings. The two diets with growing support for dementia prevention are the Mediterranean diet, and a related diet called the “MIND” diet.

  • The Mediterranean diet is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. The Mediterranean diet emphasizes a diet primarily of fruits, vegetables, whole-grain bread and other grains, beans, nuts and seeds. Olive oil is the primary fat source, and dairy products, eggs, fish, and poultry are present in low to moderate amounts.

    The foundation for this healthy diet includes

    • an abundance of plant foods, including fruits, vegetables, whole grains, nuts and legumes, which are minimally processed, seasonally fresh, and grown locally

    • olive oil as the principal source of fat

    • cheese and yogurt, consumed daily in low to moderate amounts

    • fish and poultry, consumed in low to moderate amounts a few times a week

    • fresh fruit for dessert

    • Red meat, saturated fats, and sweets are consumed infrequently and in small amounts

  • The MIND diet, which stands for Mediterranean–DASH Intervention for Neurodegenerative Delay, was developed in 2015 by Rush University researchers interested in taking the Mediterranean diet to the next level by focusing it on brain health.

    • This diet overlaps considerably with the original Mediterranean diet, but emphasizes natural plant-based foods, limited intake of animal products and foods high in saturated fat, and uniquely encourages consumption of berries and green leafy vegetables rich in vitamins and antioxidants.

    • Five unhealthy food groups — red meats, butter and stick margarine, cheese, fried and fast foods, and pastries and sweets — are limited in the MIND diet.

    • While the research on this diet is growing, there is some evidence that the MIND diet may be particularly beneficial for women.