Mediterranean and MIND Diets Linked to Slower Brain Aging and Reduced Alzheimer’s Risk

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Researchers at Rush University in the United States have found that following the Mediterranean diet or the MIND diet is linked to a lower risk of Alzheimer’s disease and may help keep the brain aging more slowly. The findings appeared in a neurology-focused journal, reinforcing the connection between diet and brain health.

The Mediterranean diet emphasizes the daily intake of at least five servings of fruits and vegetables, regular consumption of fish and whole grains, and it does not exclude meat entirely. In addition to protein, meat provides essential nutrients such as vitamin B12, zinc, and iron, which are important for cognitive function. The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, blends elements from the Mediterranean plan with DASH, a dietary approach designed to support heart health while aiming to bolster brain resilience.

To explore these links, researchers studied the brains of 581 individuals who donated their bodies to science. They gathered dietary information from participants for up to seven years prior to their death, with annual updates that captured shifts in eating patterns and overall health. After analysis, the data showed that those who adhered to either the Mediterranean or the MIND diet exhibited fewer brain changes associated with Alzheimer’s disease, specifically lower levels of beta-amyloid plaques and fewer tau-related abnormalities.

Among the key takeaways, the study suggested that brains in people following the Mediterranean pattern appeared roughly 18 years younger than those who did not follow this approach. For the MIND diet, the brain age difference was about 12 years. While these figures are estimates, they align with a growing body of evidence indicating that dietary choices can influence brain aging and cognitive risk over time.

Experts caution that diet is only one piece of a broader puzzle that includes genetics, exercise, sleep, and overall health management. Still, these results add to a consistent message: adopting a diet rich in plant-based foods, healthy fats, and lean protein can support brain health. For individuals in North America, where dietary patterns vary but access to fresh produce and seafood is wide, adopting Mediterranean- or MIND-style eating patterns can be a practical strategy to promote long-term cognitive well-being. [Attribution: Rush University study, Neurology journal]

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