Following the MIND Diet May Lower Dementia Risk

Recent studies suggest that your diet can either protect you from dementia or increase your risk.

As the global population ages, dementia is becoming more widespread, with the WHO predicting that 152 million people will be diagnosed with some form of the condition by 2050.

Recent studies suggest that your diet can either protect you from dementia or increase your risk.

Dementia Cases Expected to Surge to 152 Million by 2050

As the global population ages, dementia is becoming more widespread, with the WHO predicting that 152 million people will be diagnosed with some form of the condition by 2050.

Inflammatory Diets Linked to Higher Dementia and Alzheimer’s Risk

Individuals with diets that scored higher for inflammation had an increased risk of both all-cause dementia and Alzheimer’s disease. These scores were determined by the balance of pro-inflammatory factors such as saturated fats, total energy intake, and carbohydrates, alongside anti-inflammatory factors like fiber, omega-3 fats, and vitamins A, C, D, and E.

“While these promising findings need further replication and validation, our results indicate that diets associated with lower dietary inflammatory index scores may help prevent dementia in later life,” the authors state.

Another study discovered that individuals who followed a diet rich in foods that enhance the body’s antioxidant and anti-inflammatory functions experienced slower cognitive decline.

The MIND Diet

This diet, known as the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay), has already been linked to slower cognitive decline, reduced dementia risk, alleviation of Alzheimer’s symptoms, and less disability.

The new study supports these findings by examining a more diverse group, tracking over 5,200 older adults from Chicago—60% of whom were Black—over eight years.

The MIND diet offered protection from cognitive decline for all participants, though Black individuals needed to adhere more closely to the diet than White individuals for similar benefits.

Dementia Disparities Highlight Socioeconomic and Environmental Factors

“Black and Hispanic older adults have a higher incidence and prevalence of dementia compared to White older adults,” the researchers note, highlighting the influence of broader socioeconomic, biological, and environmental factors.

The MIND diet encourages the following eating habits:

• At least 3 servings of whole grains per day
• At least 1 serving of non-leafy green vegetables per day
• At least 6 servings of leafy green vegetables per week
• At least 5 servings of nuts per week
• At least 4 meals with beans per week
• At least 2 servings of berries per week
• At least 2 meals with poultry per week
• At least 1 meal with fish per week
• Olive oil and avocado as primary sources of added fats

Additionally, the diet recommends moderate limits on:

• No more than 5 servings of pastries and sweets per week
• No more than 4 servings of red meat (beef, pork, lamb, etc.) per week
• No more than 1 serving of cheese and fried foods per week
• No more than 1 tablespoon of butter or margarine per day

The two studies address the impact of diet on dementia risk: pro-inflammatory diets increase the risk, while anti-inflammatory diets help reduce it.

At this point, the research only demonstrates an association, not causation, and the exact reasons for these links remain unclear. However, adopting this approach is a relatively simple way to reduce dementia risk and potentially ease future healthcare challenges.

Read the original aticle on: Science Alert

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