Alzheimer’s: Two times less likely to develop the disease with MIND

According to the study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, a new diet scheme called MIND can significantly reduce the risk of developing Alzheimer’s.

Now it’s no secret that following a diet plan for health or weight reasons is easier said than done but that’s not a concern with this new nutrition plan.

“One of the more exciting things about this is that people who adhered even moderately to the MIND diet had a reduction in their risk for AD,” said Dr. Martha Clare Morris of Rush University Medical Center in the U.S., the lead researcher to the study. “I think that will motivate people.”

Nutrition vs Alzheimer’s

MIND, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, claims to slash risks of Alzheimer’s by 35% in those who moderately adhere to it and 53% to those who are committed.

As the name suggests, MIND is a hybrid of two diets. Both are recognized for their health benefits. On one side is the Mediterranean diet, which is good for the heart, brain and longevity. Meanwhile, DASH (Dietary Approaches to Stop Hypertension), is considered today as the dietary benchmark for the prevention of high blood pressure, and thus, cardiovascular disorders.

The study involved volunteers already participating in the ongoing Rush Memory and Aging Project (MAP) that began in 1997 among senior citizens. As many as 923 participants filled in the optional ‘food frequency questionnaire’ between 2004 to 2013. A total of 144 cases of AD were recorded.

The diet

MIND is easier to follow than two of its predecessors because it’s less restrictive. It includes 10 food groups that are good for the brain namely green leafy vegetables, other veggies, nuts, berries (especially blueberries), beans, whole grains, fish, poultry, olive oil and wine. To make the most out of the diet, it’s recommended to consume a daily dose of 3 servings of whole grains, vegetable salad and a glass of wine. Snacks made of oilseeds are also good. Poultry and berries are to be consumed twice a week, while fish at least once a week.

There are 5 bad food groups, including red meats, butter and margarine, cheese, pastries and sweets, and fast food or fried food. Limit butter consumption to one teaspoon each day, and avoid the rest at all costs.

More evidence is yet to support how effective MIND is, but the food involved in the diet have been proven to be cognitive-boosting… and if prevention is the best cure, we wouldn’t mind giving MIND a try.

Source: Rush University Medical center, March 16, 2015

Natasha Gan and Maureen Diament