Compiled & Medically reviewed by

Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Stay active foods for delaying ageing 

   Ageing is associated with degenerative changes in structure and function of multiple organs. MIND diet has great role in maintaining the functions of heart, brain and gut health in ageing people.

  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.

      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. In addition, it can help to prevent cognitive decline & memory impairment associated with ageing and help brain functions.

    The 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 Mediterranean diet. 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. Fish, seafood, dairy and poultry are included in moderation in Mediterranean diet infrequently. 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.

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. 

    The DASH diet is another component of MIND diet and it aims at reducing hypertension or high blood pressure, 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. DASH diet protects from cardiovascular diseases preventing or reducing the impact of risk factors like hypertension and dyslipidaemia or high levels of bad cholesterol [LDL].

    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 for brain health

  MIND diet promotes the consumption of food that improves cognitive 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.

   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. 

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. The diet may help you stay active while you grow old.  

   Cognitive functioning is very essential in our daily life as our thinking and action is determined by that. 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 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 from free radicals appears to play a key role in the initiation and progression of Alzheimer's disease.

 Vascular dementia results from cerebrovascular diseases such as strokes. The risk factors of stroke include hypertension, hyperlipidemia or increased levels of bad cholesterol, cigarette smoking, diabetes mellitus, genetics and loss of cerebral tissue. MIND diet helps in preventing  these risk factors or in modifying the risk to a great extent. 

Over 60% of stroke survivors may have some degree of cognitive impairment, and a few of them will develop overt or true full blown dementia. Vascular cognitive impairment can occur either alone or in association with Alzheimer’s disease. MIND diet also helps in preventing cognitive impairment after stroke.

 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. 

 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.

 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, clot prevention and vascular function improvement.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]. 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 .

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