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MIND Diet: New Study Reveals Benefits Exclusively for Women

Pabio November 10, 2024

Wondering how to improve your brain health? A new study has found that sticking to a popular diet can help maintain a healthy brain and “decrease” the risk of cognitive decline in years to come.

If you are interested in food and the impact of what we eat on the body, the Mediterranean diet will not be an unknown concept. The MIND diet is very similar. Mediterranean dietary approaches to ending hypertension intervention in neurodegenerative delay (MIND) focus on foods with proven benefits for brain health, including green vegetables, fruits, nuts, whole grains and lean meats. Ultra-processed foods are out, the fresh food is in.

A new study has proven a link between this way of eating and “a reduced risk of cognitive impairment” and decline. The study, published in the Neurology Journalsexamined participant data from a dietary questionnaire and examined the association between adherence to the MIND diet, cognitive impairment, and the trajectory of cognitive function over time in Black and White participants.

To ensure they were truly studying the impact of diet, the researchers adjusted the scores to account for other influencing factors, including age, gender, various pre-existing health conditions, and related factors. to lifestyle, such as daily movements, weight and smoking habits. The average age of participants was 64 years old and more than half were women.

They found that high adherence to the MIND diet was associated with a decreased risk of cognitive impairment, suggesting that one way to maintain a healthy brain in years to come is to focus on foods that benefit mainly in the brain. Above all, they only found this link among female participants.

How well a person maintained the MIND diet was also a better predictor of cognitive decline with age in black participants only.

This isn’t to say that men can’t also benefit from this way of eating, as the research supports other, older studies of Rush University Medical Research Center and the University of Queensland which suggest that the MIND diet reduces the risk of developing Alzheimer’s disease and slows age-related cognitive decline.

Woman holding spinach strainer in the kitchen

Leafy green vegetables like spinach are a key part of the MIND diet.

(Image credit: Getty Images)

What is the MIND diet?

Strictly speaking, the MIND diet is a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, known as Dr. Amy Reichelta nutritional neuroscientist, and it’s based entirely on foods that benefit brain health.

She says: “(These foods) are rich in antioxidants, which protect brain cells from damage caused by free radicals and oxidative stress; they reduce inflammation, which is linked to cognitive decline; they provide nutrients like omega 3, B vitaminsand vitamin E which support neuronal communication and brain function,” she explains.

Foods to eat on the MIND diet include:

Green leafy vegetables: “These are packed with brain-protecting antioxidants, vitamins and nutrients, as well as being good sources of insoluble fiber to support gut health. Examples include spinach, kale and broccoli,” explains the neuroscientist.
Nut : “Walnuts, almonds and other nuts are rich in healthy fats such as omega 3 fatty acids that support neuronal function.”
Berries: “Berries, especially blueberries, are rich in flavonoids that improve memory and slow cognitive decline, while being low in sugar, so they don’t induce glucose spikes,” she says.
Whole grains: “Whole grains like whole wheat, brown rice and oats provide complex carbohydrates, fiber and B vitamins important for brain health.”
Beans: “Beans and legumes are a good source of plant-based protein, fiber and antioxidants, which support the gut microbiome,” says Dr. Reichelt. They are also a protein-rich foods this can help you stay fuller longer, reducing sweet cravings.
Fish: “Oily fish like salmon, sardines and mackerel are rich in omega-3 fatty acids that reduce inflammation and support brain health.”
Poultry: “Chicken and turkey provide lean protein without the saturated fat of red meat.”
Other vegetables rich in vitamins: “Vegetables like carrots, tomatoes and peppers also provide brain-beneficial nutrients, particularly vitamin C and vitamin A which are antioxidants,” she explains.

But, warns the neuroscientist, it’s not all about what you eat. Exercising regularly, sleeping well, and engaging in mentally stimulating activities, as well as reducing stress, are also important for maintaining a healthy brain.

“Regular exercise improves blood circulation and stimulates the growth of synapses between neurons via the process of neuroplasticity, sufficient quality sleep allows the brain to rest and consolidate memories, and engaging activities like reading, puzzles or learning new skills stimulate the brain,” she says.

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