MIND Diet Reduces Cognitive Decline, Especially in Women and Black Adults

Leafy green vegetables, berries, whole grains, seeds, and a bit of fish and poultry are staples of the MIND diet.
Leafy green vegetables, berries, whole grains, seeds, and a bit of fish and poultry are staples of the MIND diet. jenifoto/iStockphoto/Getty Images ( CNN)


A recent study (1) has found that following the MIND diet for 10 years can significantly reduce the risk of developing cognitive issues related to memory, concentration, and thinking skills. The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) combines elements of the Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension) diet, both of which are known to promote heart health. This new study highlights the potential cognitive benefits of this eating pattern, especially in women and Black individuals, underscoring its relevance in mitigating age-related cognitive decline.


The MIND diet was specifically designed to combat cognitive decline, according to Dr. Russell Sawyer, the study’s lead author and assistant professor of clinical neurology and rehabilitation medicine at the Gardner Neuroscience Institute, University of Cincinnati. "The MIND diet includes 10 brain-healthy food groups—leafy green vegetables, other vegetables, nuts, berries, beans, whole grains, seafood, poultry, olive oil, and wine," Sawyer explained in an email.


The diet also limits five groups of unhealthy foods, including red meat, butter and stick margarine, cheese, fried and fast foods, and sweets. By reducing the intake of trans fats and saturated fats, the diet supports overall brain health, Sawyer added. 


According to Dr. David Katz, an expert in preventive and lifestyle medicine, the MIND diet’s emphasis on real, plant-based foods is essential for reducing systemic inflammation, promoting weight loss, improving gut health, and lowering cholesterol, which in turn helps slow atherosclerosis, or the clogging of arteries. "It’s no surprise that such benefits could protect the brain," Katz noted, though he emphasized that the study doesn’t definitively prove that the MIND diet protects cognitive health. Still, "the mechanisms at play certainly suggest that it does."


The findings were particularly striking for certain demographics. Women following the MIND diet were 6% less likely to develop cognitive impairments, while Black participants experienced slower rates of cognitive decline compared to White participants. Overall, those who adhered more closely to the MIND diet were 4% less likely to experience memory or thinking issues than those who did not.


The study is part of a larger project called REGARDS (2) (Reasons for Geographic and Racial Differences in Stroke), which tracks over 30,000 adults aged 45 and older to investigate why stroke rates are higher among Black Americans and people from the southeastern U.S. Over 14,000 individuals were assessed based on their adherence to the MIND diet over a 10-year period, alongside health measures like blood pressure and cholesterol levels.


Participants who scored higher on the MIND diet were found to consume more than three servings of whole grains per day, over six servings of leafy green vegetables each week, and at least one other vegetable daily. They also consumed fish more than once a week, poultry at least twice a week, and beans more than three times a week. Nuts and olive oil were key components, while the intake of red or processed meat, fried food, and butter was kept low.


Although the study showed modest overall improvements in cognitive function, the benefits were not observed in men. Additionally, while the findings suggest that the MIND diet could slow cognitive decline in Black individuals, the reasons for these disparities remain unclear. "These were surprising findings," Sawyer commented, noting that more research is needed to understand why the diet’s effects differ by gender and race.


Despite the promising results, some experts remain cautious. A 2023 randomized clinical trial found no significant cognitive benefits from the MIND diet compared to a control diet over a three-year period. However, Sawyer pointed out that the 10 years of follow-up in the current study may offer deeper insights into the long-term effects of dietary choices on brain health, compared to the shorter time frame of the clinical trial.


While the MIND diet shows potential in reducing cognitive decline, especially for women and Black individuals, further studies are necessary to confirm these benefits and explore the underlying reasons for the demographic differences observed. The MIND diet’s emphasis on brain-healthy foods, coupled with its potential to mitigate the effects of aging on the brain, makes it a promising avenue for further research in the field of cognitive health.

Summary:


Association of MIND Diet with Cognitive Impairment in REGARDS Cohort

This study investigates the relationship between adherence to the MIND diet and cognitive impairment among Black and White Americans in the REGARDS cohort. Utilizing data from 14,145 participants, the findings reveal that higher MIND diet adherence correlates with a reduced incidence of cognitive impairment, particularly in female participants. Logistic regression indicated an odds ratio of 0.96 for cognitive impairment risk with increased diet adherence. While no significant difference was found between racial groups concerning impairment risk, the MIND diet was a stronger predictor of cognitive decline in Black participants compared to White participants. The research suggests that dietary choices may significantly influence cognitive health, emphasizing gender differences in dietary impact on cognitive outcomes.

References :

* CNN, Cognitive decline reduced by MIND diet, especially for women and Black people, study finds By Sandee LaMotte

1) Neurology , Association of Adherence to a MIND-Style Diet With the Risk of Cognitive Impairment and Decline in the REGARDS Cohort

2) REGARDS Study

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