Later-Life Adoption of MIND Diet Linked to Decreased Dementia Risk

Later-Life Adoption of MIND Diet Linked to Decreased Dementia Risk

As of 2021, approximately 57 million individuals worldwide are grappling with dementia, with an alarming 60-70% of cases being Alzheimer's disease. Though grim, recent progress sheds a glimmer of hope.

In 2015, researchers from Rush University Medical Center introduced a promising eating pattern known as the MIND diet. This groundbreaking diet, a fusion of the Mediterranean and DASH diets, has seen numerous studies link it to a lower risk of dementia.

Now, a fresh study announced at NUTRITION 2025, the American Society for Nutrition's marquee event, proposes that adhering to the MIND diet can help an individual lower their risk of dementia, including Alzheimer's disease, even if they start following the diet later in life. The benefits were particularly noticeable among participants identifying as African American, Latino, or white.

The study is yet to be peer-reviewed and published in a specialized journal.

What is the MIND diet?

For this study, researchers looked at dietary data from nearly 93,000 U.S. adults aged between 45 and 75, who took part in the Multiethnic Cohort Study, which began in the 1990s. The study's participants belonged to five racial and ethnic groups - African American, Latino, white, Native Hawaiian, and Asian American. Researchers assigned each participant a MIND diet score based on their adherence to the diet's principles, using data from a food frequency questionnaire provided at the study's inception and ten years later.

Song-Yi Park, PhD, associate professor of the Population Sciences in the Pacific Program at the University of Hawaii Cancer Center and the study's lead author, informed Medical News Today:

"The MIND diet includes 10 brain-healthy and 5 brain-unhealthy food groups. We calculated the MIND diet score using Morris' methods in the Multiethnic Cohort Study. We examined several healthy dietary patterns and found more consistent results with the MIND diet compared to other dietary patterns, such as the Mediterranean, DASH, and Healthy Eating Index."

A reduced risk for various ethnicities on the MIND diet

By the study's end, Park and her team discovered that study participants with the highest MIND diet scores at the study's outset had a 9% lower risk of developing dementia. This reduced risk rate surged to 13% for participants identifying as white, Latino, or African American.

Park explained, "Previous studies were largely conducted in White populations. Our study confirms the protective association in a more diverse population. We have no clear explanation for the observed racial/ethnic heterogeneity. Differences in dietary patterns and preferences could play a role. Also, the MIND diet may not fully capture the benefits of ethnic diets."

Improved MIND diet adherence lowers dementia risk by 25%

Researchers also detected that study participants who improved their adherence to the MIND diet over 10 years - even those who didn't initially closely follow this dietary pattern - decreased their dementia risk by 25%, compared to those whose MIND diet compliance declined.

"Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias," Park said in a press release. "This suggests that it is never too late to adopt a healthy diet to prevent dementia."

Tips for trying the MIND diet

To ensure a dietitian's guidance, Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist, and owner of Nutrition-In-Sight, advised meeting with an RDN before implementing the MIND diet:

"Before implementing, be sure to meet with a registered dietitian nutritionist (RDN) to understand further how these dietary patterns may, or may not, be beneficial to your needs, goals, preferences, ability to access, culinary literacy, and cultural heritage."

Individuals could consider adding these MIND diet components to their current diet depending on access:

• berries (especially blueberries and strawberries)
• leafy greens like kale, spinach, turnip greens, collard greens, romaine lettuce, microgreens, mustard greens, arugula (each meal, aiming for 6 to 9 servings in a week)
• nuts and seeds like pistachios, pecans, walnuts, almonds, Brazil nuts, hazelnuts, cashews, pumpkin seeds, sunflower seed kernels, chia seeds, flaxseeds (added to snacks, muffins, oatmeal, sandwiches, or salads)
• beans, legumes, lentils, or edamame (fermented tofu) (4 to 6 meals per week)
• non-starchy vegetables, such as onions, peppers, tomatoes, cucumbers, radishes, beets, and carrots (eaten more often, in addition to leafy greens)
• whole grains like oats, whole rye, rice, buckwheat, farro, sorghum (at least three servings of these a day)
• cold water fatty fish (4-6 ounces per serving, two to three times a week)
• olive oil (high-quality, extra-virgin, cold-pressed olive oil in cooked dishes)

1. The MIND diet, a combination of the Mediterranean and DASH diets, has been linked to a lower risk of dementia due to its 10 brain-healthy and 5 brain-unhealthy food groups.
2. A study presented at NUTRITION 2025 suggests that adherence to the MIND diet can help lower the risk of dementia, including Alzheimer's disease, even when started later in life.
3. The study, yet to be peer-reviewed and published, looks at dietary data from nearly 93,000 U.S. adults from various racial and ethnic groups.
4. Participants with the highest MIND diet scores at the study's start had a 9% lower risk of developing dementia.
5. The reduced risk rate increased to 13% for participants identifying as white, Latino, or African American.
6. Those who improved their adherence to the MIND diet over 10 years decreased their dementia risk by 25%.
7. The MIND diet includes berries, leafy greens, nuts and seeds, beans, non-starchy vegetables, whole grains, cold water fatty fish, olive oil, and dietary rules on wine consumption, sweets, cheese, and red meat.
8. Research on the MIND diet's benefits extends beyond dementia, impacting weight management, cardiovascular health, mental health, and neurological disorders.
9. Adherence to the MIND diet can also address chronic diseases such as cancer, respiratory conditions, and diabetes.
10. The MIND diet's neurological benefits are not limited to Alzheimer's disease; it can contribute significantly to eye-health, hearing, and skin-care.
11. The study will have implications for workplace-wellness programs and healthcare providers who recommend diet types for patients with medical conditions or undergoing therapies and treatments.
12. Following a healthy diet like the MIND diet plays a crucial role in overall health and wellness, taking into account fitness and exercise, sexual health, and mental health.
13. The MIND diet reduces the risk of autoimmune disorders and aids in digestive health.
14. The positive correlation between the MIND diet and better health outcomes isn't exclusive to humans; it's also beneficial for pets.
15. Given the MIND diet's focus on nutrient-dense foods, it encourages cooking practices that follow the principles of healthy cooking, further promoting healthy-diet options in food and drink choices.
16. The MIND diet's influence isn't limited to personal lifestyle; it can contribute to family dynamics and wealth management by fostering budgeting, debt management, and wealth-management skills through appropriate food choices.
17. The MIND diet's benefits are closely related to environmental science, as sustainable agricultural practices used in the food production process help mitigate climate change.
18. Researchers are uncovering new ways to use the MIND diet to counteract the effects of various chronic diseases and aging, including stress, depression, anxiety, cognitive decline, and other neurological disorders.
19. For individuals with cancer, following the MIND diet may contribute to longer, healthier lives, particularly in combination with conventional treatments.
20. Men and women of all ages can reap the benefits of the MIND diet, as it addresses the unique health concerns in mens-health and womens-health.
21. The principles behind the MIND diet can extend to parenting, educating children about healthy food choices, and fostering lifelong health habits.
22. In light of the MIND diet's many benefits, finance professionals may want to consider its role in their clients' overall well-being, taking into account factors such as spending, investing, and savings related to healthy food choices.
23. Moreover, athletes and sports enthusiasts can benefit from the MIND diet, as proper nutrition is critical for performance and recovery in sports such as football, soccer, basketball, baseball, the NBA, the WNBA, the NCAA, and American football.
24. The MIND diet's emphasis on whole foods over processed ones makes it a valid concern in budget-travel, as cooking healthy meals can save money compared to dining out.
25. Beyond health advantages, the MIND diet can also make positive contributions to various environmental causes, such as promoting plant-based diets and local agriculture, reducing meat consumption, and decreasing greenhouse gas emissions.
26. Researchers are exploring the compatibility of the MIND diet with environmental trends, such as veganism, vegetarianism, and electric vehicles.
27. The positive benefits of the MIND diet extend beyond dietary choices, impacting mental well-being, stress management, and relationships.
28. With an aging global population, the MIND diet represents an essential tool for health practitioners and policymakers to mitigate the impact of aging-related health concerns such as dementia, cardiovascular disease, and diabetes.
29. The MIND diet's potential applications aren't limited to medicine and healthcare; it can also play a crucial role in the success of various industries, such as travel, hospitality, and auto manufacturing.
30. Support for the MIND diet is growing, with CBD manufacturers advocating for the diet's complementary benefits for overall health and mental wellness.
31. The MIND diet's emphasis on strategic and intentional food choices is the perfect foundation for adopting a holistic, proactive approach to health and wellness.

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