MIND diet for brain health - to prevent memory loss & cognitive decline

  MIND diet stands for the Mediterranean-DASH intervention for neurodegenerative delay. It is a combination of the Mediterranean diet and DASH diet, and research studies suggest that it may reduce the risk of developing dementia or memory loss. Ageing is associated with decline in cognition and memory. MIND diet can improve cognitive functions of brain and it helps to prevent dementia or memory impairment often linked with Alzheimer’s disease.

  MIND diet, a hybrid form of Mediterranean diet and DASH diet which are independently beneficial for weight loss, reducing cardiovascular diseases such as heart attack, stroke hypertension [high blood pressure], and bad LDL cholesterol. Therefore MIND diet  provides all these benefits  also for those who are following the diet. In addition, it can help to prevent cognitive decline and help brain functions.

Cognition is the mental action or process of acquiring knowledge and understanding through thought, experience and our senses. It helps in understanding, storing and retrieving information; making decisions and in producing appropriate responses. It helps to control our thoughts and behavior. 

   Cognitive functioning is very essential in our daily life as our thinking and actions are  determined by it. Human brain has 100 billion nerve cells and they have numerous neuronal connections that are regulated by neurotransmitters. The major neurotransmitters are dopamine, noradrenaline, serotonin, acetylcholine, glutamate and GABA. 

  Out of  the dementia or memory loss patients, approximately 75% are of the Alzheimer’s disease (AD) type, with or without vascular dementia and 15% is having vascular dementia, i.e. having memory loss after an attack of stroke. Oxidative stress appears to play a key role in the initiation and progression of AD. 

     Vascular dementia results from cerebrovascular diseases like strokes. The risk factors include hypertension, hyperlipidemia or increased levels of bad cholesterol, cigarette smoking, diabetes mellitus, genetics and loss of cerebral tissue. Over 60% of stroke survivors may have some degree of cognitive impairment, and a few of them will develop true full blown dementia. Vascular cognitive impairment can occur either alone or in association with Alzheimer’s disease. 

   Mediterranean diet is an important component of MIND diet. Mediterranean diet is a way of eating that focuses on the traditional diet patterns. Mediterranean cuisines mean food choices of people of countries that border the Mediterranean Sea. They choose chiefly foods from plant kingdom, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices etc. as the foundation of their diet.

 Olive oil is the main source of added fat in this diet. Fish, seafood, dairy and poultry are included in moderation in Mediterranean diet infrequently. Red meat and sweets are eaten only very occasionally as saturated fat and sugar are harmful to health.

   The diet focuses mainly on vegetables, fruits, whole grains, pulses, nuts and seeds. Healthy fats such as avocados, olive oil etc. are preferred. Wine is also a component of Mediterranean diet allowed in moderation. Olive oil is the main fat used in the Mediterranean diet and it is a great source of healthy, monounsaturated fat, which lowers total cholesterol and low-density lipoproteins [bad cholesterol] levels. Nuts and seeds also provide monounsaturated fat and are good for health if consumed in moderation. The preferred animal protein is fish and seafood.

 Oily fish, such as mackerel, herring, sardines, tuna and salmon, are rich in omega-3 fatty acids. Omega-3 fatty acids also help decrease triglycerides and lower the risk of stroke and heart failure.It is also anti-inflammatory in function.

 The omega-3 fatty acid, docosahexaenoic acid is a major constituent of neuronal membranes. In association with  another long-chain omega-3 fatty acid, eicosapentaentoic acid,  it contributes much to neuronal functioning, related with neuronal inflammation, oxidation and cell death, as well as on the development of the characteristic pathology of Alzheimer’s disease. 

   The DASH diet aims at reducing hypertension, thereby diminishing the risk of stroke and heart attack. The DASH diet chiefly includes foods that are rich in potassium, calcium and magnesium as these nutrient minerals may help control blood pressure. The diet limits foods that are high in sodium, saturated fat and added sugars. DASH diet can also lower low-density lipoprotein (LDL or "bad") cholesterol levels in the blood.

The DASH diet includes vegetables, fruits and whole grains, fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and whole-fat dairy products.

  MIND diet promotes the consumption of foods that improve cognitive brain functions.It focuses on consumption of antioxidant rich foods such as fruits,berries,green leafy vegetables,nuts etc .It also includes fish, olive oil,nuts and seeds which are rich sources of omega 3 fatty acids.

 MIND diet may include:

·       Kale, spinach, collard greens, lettuce at least 6 servings a week

·       Nuts at least 5 servings a week

·       Berries including strawberries, blueberries, raspberries, blackberries 2 servings a week

·       Beans 3 servings a week

·       Whole grains a minimum of 3 servings a day

·       Olive oil is used mainly in MIND diet.

·       Wine I glass per day allowed. Fish (salmon, tuna, trout) 1 serving a week

·       Poultry (chicken, turkey): at least twice a week

·       Saturated fat rich  red meat is eliminated from  the diet plan.Also limit butter,cheese,margarine,fried food items etc. [ 1 serving /week]. Sweet also must be reduced to 5 servings for a week. 

      MIND diet includes olive oil,nuts ,seeds and fish which are excellent sources of omega 3 fatty acids. Omega-3 Fatty acids may prevent vascular dementia also through their effects on lipids, inflammation, thrombosis and vascular function.Omega-3 fatty acids have been shown to play a critical role in early brain development and cognition also.

     Many research studies have shown evidently, the benefits MIND diet provides to brain and nervous system.

A 2015 study findings suggest that the MIND diet substantially slows cognitive decline associated with ageing [2]

 A 2022 study published shows the beneficial effect of MIND diet on cognition and brain structure in obese adults [3].Obesity is one of the main problems confronting by the present century and its detrimental effect on the neuronal system in adults is fatal. Findings of this study must be re-studied  in larger study samples as well as for longer durations and it will help  to form new strategies to improve cognition

   In addition to reducing the risk of Alzheimer’s disease, the MIND diet may also reduce the risk of Parkinson’s disease. The advantage of MIND diet is that it does not include rigid meal plans. It also has the benefits of preventing and improving cardiovascular disease and diabetes, and supporting healthy aging. 

References

1.    https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

2.    https://pubmed.ncbi.nlm.nih.gov/26086182/

3.    https://www.nature.com/articles/s41598-021-04258-9

4.    https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/#:~:text=Research%20has%20consistently%20shown%20that,the%20course%20of%2012%20years.

5.    http://siahmsrwellness.in/best-foods-for-mental-health-improved-cognition-in-elderly