In the news: Birth & Evolution of the MIND Diet for Brain Health

What is the Memory and Aging Project?

In 1997 researchers from Rush University Medical Center started the Memory and Aging Project (MAP). They wanted to study common chronic conditions of aging and especially cognitive decline and the risk for Alzheimer’s disease in seniors in the Chicago area.

Participants, who had no dementia at the start of this ongoing study, undergo annual neurological exams and provide information about their diets and lifestyle. They also agree to post-mortem brain tissue exams. The overall goal of MAP is to identify factors that may help maintain memory and thinking skills(1).

MIND Diet for Better Cognitive Health

Analyses of two trials on the Mediterranean (Med) diet and the blood pressure lowering DASH diet showed protective effects of these diet on cognitive decline, leading the Rush investigators to study the diets in MAP participants too They observed that higher DASH and Med diet scores were tied to slower rates decline(2).

The researchers noted that neither diet closely reflected nutrition research specifically for dementia prevention. So, they devised a diet based on the Med and DASH diets but modified to stress the most compelling scientific findings in the diet-dementia field.

The new hybrid diet emphasizes foods that impact brain health. For example, studies suggest that green leafy vegetables and berries are linked to greater protection vs. other fruits and veggies, and MIND scores them higher. They named the diet MIND (Mediterranean-DASH Diet Intervention for Neuro-degenerative Delay).

MIND Linked to Slower Brain Aging

Exploring the effects of MIND in 960 MAP participants for over nearly 5 years, the research team found that MIND scores were substantially linked to slower cognitive decline in all five of the brain domains tested.

Those who followed MIND most closely (the top 1/3 of diet scores vs. the lowest 1/3 scores) had slower brain aging that was equivalent to being 7.5 years younger in age(3).

New Study: MIND and Brain Resilience

The results of the newest MAP-related study suggest that participants who followed MIND fared better cognitively even if they had signs of brain pathologies(4). The study focused on 569 MAP participants who were no longer alive, and who had up to date dietary information, had undergone cognitive testing close to their death, and for whom there was complete autopsy data.

The Rush team found that a higher MIND diet score was associated with better cognitive function and slower cognitive decline – findings that were independent of brain pathologies related to Alzheimer’s.

As the brain ages, sometimes abnormal clumps of proteins called amyloid plaques and tangles accumulate. These protein deposits are characteristic of Alzheimer’s and can interfere with problem solving and thinking skills. However, not everyone with these brain pathologies experiences cognitive dysfunction – some are able to maintain function despite damage from the accumulation of plaques and tangles. This ability is known as cognitive resilience – performing better than expected given accumulated brain pathologies. The investigators think that MIND may contribute to cognitive resilience.

What Exactly is the MIND Diet?

The MIND diet score has 15 components, including 10 brain-healthy food groups (green leafy vegetables, other vegetables, nuts, berries, beans /legumes, whole grains, fish, poultry, olive oil, and wine) and 5 less healthy food groups (red meat, fried and fast foods, pastry and sweets, butter, and cheese) to limit or avoid.

Since the evidence for MIND is based on observational studies so far, intervention studies are needed to confirm its brain benefits. In the meantime, to learn more details about MIND: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/improve-brain-health-with-the-mind-diet/art-20454746

References

1. Bennett DA, et al. Overview and findings from the Rush Memory and Aging Project. Curr Alzheimer Res. 9: 646–663, 2012.
2. Tangney CC, et al. Relation of DASH- and Mediterranean-like dietary patterns to cognitive decline in older persons. Neurology. 83:1410–1416, 2014.
3. Morris MC, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 11:1015-1022, 2015.
4. Klodian D, et al. Mind diet, common brain pathologies, and cognition in community-dwelling older adults. J of Alzheimer’s Dis. 83:683, 2021.