MIND Diet Shields Brain From Dementia At Any Age
As of 2021, an estimated 57 million individuals globally were living with dementia, with Alzheimer’s disease accounting for 60–70% of those cases, according to the World Health Organization. Research over the years has suggested that certain lifestyle habits, such as eating a nutritious diet, can potentially reduce the risk of developing dementia. In 2015, scientists at Rush University Medical Center introduced the MIND diet, which merges elements of the Mediterranean and DASH diets with a focus on brain-healthy foods.
A new study presented at the 2025 annual meeting of the American Society for Nutrition found that the MIND diet could reduce the risk of Alzheimer’s and other forms of dementia, even if individuals begin following the diet later in life. The findings were particularly significant for people identifying as African American, Latino, or white. While the study is still awaiting peer review, it evaluated data from nearly 93,000 U.S. adults, aged 45 to 75, across diverse racial and ethnic backgrounds. Participants completed food frequency questionnaires at the start and 10 years into the study, allowing researchers to assess their adherence to MIND diet guidelines.
The results showed that those with the highest MIND diet scores at the beginning of the study had a 9% reduced risk of developing dementia. This protective effect was even more pronounced—13% lower risk—among African American, Latino, and white participants. Additionally, individuals who improved their diet quality over the decade saw a 25% lower risk compared to those whose adherence declined. These results suggest that adopting healthier eating habits in mid-to-late life may significantly lower the risk of cognitive decline.
Despite the promising findings, some experts caution that more evidence is needed. Neurologist Dr. Clifford Segil noted that while the diet promotes overall health, it’s still uncertain whether it directly prevents dementia. He emphasized the need for more research to confirm whether such dietary changes affect critical markers like blood pressure, glucose, or cholesterol levels in a way that clearly impacts brain health. However, he acknowledged that diet remains an important modifiable factor in disease prevention.
For those interested in trying the MIND diet, registered dietitian Monique Richard offered practical guidance. She recommended incorporating a variety of nutrient-rich foods, such as leafy greens, berries, whole grains, nuts, beans, and olive oil. Richard also encouraged individuals to reflect on their current eating patterns, access to food, and cooking knowledge to make sustainable changes. She emphasized that while diet is a vital part of brain health, it should be combined with other lifestyle habits to create a holistic approach to preventing cognitive decline.
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