A major new study suggests it's never too late to change your eating habits and protect your brain.
This diet, a combination of two well-known healthy eating plans, has been linked to a significantly lower risk of dementia.
The MIND diet merges two proven eating plans
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and combines the best aspects of the Mediterranean and DASH diets - both praised for their benefits to heart and brain health.
It dramatically reduces dementia risk
People who closely followed the MIND diet had a 9 % lower risk of developing dementia.
Also read: This Bizarre Sea Animal Might Hold the Cure for Cancer
Even more impressive, those who improved their diet the most over 10 years saw a 25 % reduction in dementia risk.
It’s never too late to make a change
Even participants who began eating more brain-friendly foods later in life experienced significant benefits.
The findings suggest that the brain responds positively to dietary changes at any age.
Focus on brain-boosting foods
The MIND diet emphasizes foods rich in brain-supporting nutrients, including dark leafy greens, berries, nuts, whole grains, fatty fish, and olive oil.
Also read: Here’s How Often You Should Get a Health Checkup – Depending on Your Age and Gender
Berries and greens take center stage
Berries like blueberries and strawberries are loaded with antioxidants that protect brain cells, while greens like spinach and kale are central to the diet’s effectiveness.
The benefits extend beyond the brain
In addition to cognitive improvements, the MIND diet helps reduce inflammation, lower blood pressure, and support heart health - slowing the overall aging process.
The study covered multiple ethnic groups
Researchers followed over 92,000 individuals across five racial and ethnic groups, adding strength and relevance to the findings.
Native Hawaiians showed no measurable benefit
Interestingly, Native Hawaiian participants didn’t see a dementia-related benefit, though researchers aren’t certain why.
Also read: Science Finally Answers: When Do We Really Get Old?
This group may already have lower baseline rates of dementia.
Backed by earlier research
Previous studies also link the MIND diet to slower brain aging - by as much as 7.5 years - and better physical function in aging, like improved mobility and grip strength.
It’s a flexible, budget-friendly plan
Experts recommend simple swaps: replace white bread with whole grains, add leafy greens a few times a week, blend frozen berry smoothies, and opt for olive oil over butter.
Frozen veggies and canned fish can make the diet more affordable.
Also read: Say Goodbye to Kidney Stones With These Everyday Foods
The article is based on information from Health.com.
Also read: Global Health Crisis: Millions More Could Face Chronic Diseases