As we age, the chances of developing dementia increases, with those over the age of 65 most at risk. However, your age and genetics are not the only precursor to cognitive decline.
Research has shown that around 40 percent of dementia cases could be prevented by making certain lifestyle changes.
These include factors such as exercising regularly, maintaining a healthy blood pressure and weight, not smoking and avoiding exposure to air pollution.
Scientists also say that sticking to a healthy diet could help lower your risk for dementia in the future.
But one expert detailed the specifics about the best foods to eat if you want to stave off dementia and cognitive decline.
According to Doctor Faith Coleman, a family medicine specialist from the US, one diet in particular could be the answer to this.
Writing for Study Finds, she recommended following what is known as the MIND (Mediterranean-DASH intervention for neurodegenerative delay) diet.
This regimen was built on two existing diets, the Mediterranean diet and the DASH (dietary approaches to stop hypertension) diet, by nutritional epidemiologist Dr Martha Clare Morris in 2015.
Dr Coleman explained: “The purpose of the MIND diet is to help improve brain function and contribute to cognitive resilience in older adults.
“Healthy lifestyle factors, such as a high-quality diet, can benefit the health of the brain. As such, following this diet may help slow cognitive decline and reduce the risk of Alzheimer’s disease and dementia.”
According to Dr Coleman, studies have shown that following the diet could slash your risk of dementia by between 35 and 53 percent – depending on how strictly you adhere to it.
She continued: “A study published in Alzheimer’s Research and Therapy showed that better adherence to the MIND diet correlated to a greater decrease in the risk for Alzheimer’s disease.
“The studies demonstrating this effect must be reproduced for confirmation, but the diet is certainly promising as a strategy to prevent cognitive decline.”
But what should you eat on a MIND diet?
All three diets mentioned – the MIND, Mediterranean and DASH diets – highlight plant-based foods and limit the intake of animal and high saturated fat foods.
However, the MIND diet recommends specific “brain healthy” foods to include, and five unhealthy food items to limit.
The Harvard Medical School explains that MIND diet guidelines suggest eating:
- Three or more servings a day of whole grains
- One or more servings a day of vegetables (other than green leafy)
- Six or more servings a week of green leafy vegetables
- Five or more servings a week of nuts
- Four or more meals a week of beans
- Two or more servings a week of berries
- Two or more meals a week of poultry
- One or more meals a week of fish
- Mainly olive oil if added fat is used
The unhealthy items, which are higher in saturated and trans fat, include:
- Fewer than five servings a week of pastries and sweets
- Fewer than four servings a week of red meat (including beef, pork, lamb, and products made from these meats)
- Fewer than one serving a week of cheese and fried foods
- Fewer than one tablespoon a day of butter/stick margarine
Dr Coleman added: “Other evidence shows a potential link between closely following the MIND diet and a slower rate of cognitive decline after a stroke. In addition to reducing the risk of cognitive decline, the MIND diet may help prevent heart disease and some forms of cancer.
“Both the Mediterranean and DASH diets promote cardiovascular health. The MIND diet, which includes features of both, is also likely beneficial for heart health.”
Recent figures show an increase in dementia diagnosis in England. Data from the NHS showed 478,822 patients had a diagnosis of dementia on 29 February 2024 – an increase of 1,199 patients since 31 January 2024.
This rose again, with a record 487,432 people having been diagnosed by June this year.