How does diet affect our brain health as we age?
Dementia is the second leading cause of death in Australia. In 2022 it is estimated there are 487,500 Australians living with dementia and due to the ageing population expected to increase to almost 1.1 million by 2058 (1). Unlike other risk factors for Alzheimer’s that we can’t change, such as age and genetics, we CAN control lifestyle choices such as diet.
So how could what we eat affect our brains? It’s possible that what we eat affects biological mechanisms, such as oxidative stress and inflammation, that can harm our brain health over time. One diet that shows some promising evidence is the MIND diet, which stands for Mediterranean–DASH Intervention for Neurodegenerative Delay.
The MIND diet is a relatively new diet developed in 2015 and is basically the love-child of the well-researched Mediterranean and DASH diets, both of which are popular for their benefits in heart and brain health. It is all about eating more plants to promote optimal brain health and function as well as reducing the decline in brain health that happens naturally as we age (2). There’s some solid evidence to support that the MIND diet is associated with a reduced risk of Alzheimer’s disease and a slower rate of cognitive decline. A 2021 systematic review, suggested a MIND-style diet could lead to better cognitive function and brain power (3,4).
What exactly is involved in the MIND diet?
The MIND diet focuses on eating plant-based foods from the ten food groups and limiting intake of the foods to avoid below.
Ten foods to eat regularly on the MIND Diet
Foods to limit on the MIND Diet
Adding in more of these recommended foods into your diet to substitute those foods we want to limit has been associated with a lower risk of Alzheimer’s disease and can make major improvements to your brain power over time (5). See below for an example meal plan for inspiration on how to incorporate a MIND-style diet.
Sample Meal Plan
Summary
The MIND diet is a hybrid between the Mediterranean and DASH diets and promotes eating foods that can boost brain health and reduce your risk of Alzheimer's and dementia. These foods include; whole grains, vegetables, fruits, fish, poultry, beans, nuts and olive oil.
Article written by Maddi Parsons
Accredited Practising Dietitian (APD), MND, BNSc