Closely Following the MIND Diet Can Slow Down the Inexorable March to Old Age
Scientists have found that closely following the MIND diet can help slow down the processes of biological aging and reduce the risk of developing dementia. While previous research had indicated that adhering to a healthy diet could lead to these benefits, the biological mechanism behind this protection was not well understood.
Understanding the Biological Link Between a Healthy Diet and Dementia Prevention
In a recent study, Dr. Daniel Belsky, an associate professor of Epidemiology at Columbia School of Public Health and the Columbia Aging Center, and his team tested the hypothesis that a healthy diet could protect against dementia by slowing down the body’s overall pace of biological aging. The team discovered that the MIND diet played a crucial role in this regard.
What is the MIND Diet?
The MIND diet combines elements of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. It emphasizes the consumption of plant-based foods, particularly berries and leafy greens, while restricting the intake of animal products and saturated fats.
Studies have indicated that greater adherence to the MIND diet not only reduces the risk of dementia but also benefits heart health, diabetes, and certain types of cancer.
Research Methodology
Research analyzing the effects of the MIND diet on aging utilized data from the second generation of the Framingham Heart Study. With a focus on identifying factors related to cardiovascular disease, the study included 1,644 participants. Among these participants, 140 individuals developed dementia.
To measure the pace of aging, the researchers employed an epigenetic clock called DunedinPACE, developed by Dr. Belsky and colleagues at Duke University and the University of Otago.
Slower Aging and Reduced Risk: The Link Between the MIND Diet and Dementia
By measuring the pace of aging using DunedinPACE, the study observed that higher adherence to the MIND diet was associated with a slower pace of aging. This reduced the risks of both dementia and mortality. Notably, DunedinPACE accounted for 27 percent of the diet-dementia association and 57 percent of the diet-mortality association.
Expert Insights and Further Studies
Dr. Yian Gu, an associate professor of Neurological Sciences at Columbia University Irving Medical Center and a senior author of the study, confirms the strong evidence suggesting that a healthy diet can protect against dementia. However, she stresses the need for further research to fully comprehend the mechanism behind this protection and to explore the relationship between diet and dementia.
The MIND Diet: What to Eat and What to Avoid
The MIND diet recommends specific foods that have been linked to improved cognitive function and delayed decline. It also highlights a list of foods to limit or avoid for maximum benefits.
Beneficial Foods:
- Wholegrains (three or more servings a day)
- Green leafy vegetables, such as spinach, cabbage, spring greens, kale, and salad leaves (one or more servings a day)
- Other vegetables (one or more servings a day)
- Nuts (on most days)
- Beans and lentils (three or more servings a week)
- Berries, including blueberries and strawberries (two or more servings a week)
- Chicken or turkey (two or more servings a week)
- Fish (one or more servings a week)
- Olive oil (as the main oil or fat you use)
- Wine (no more than one small glass a day – excess consumption may harm health)
Foods to Limit or Avoid:
- Fried or fast food (less than once a week)
- Cheese (less than once a week)
- Red meats (less than four times a week)
- Pastries and sweets (less than five times a week)
- Butter (less than one tablespoon a day)
As research continues, the findings from the study suggest that monitoring the pace of aging may be a useful tool in the preventive measures against dementia.
