MIND Diet and Alzheimer's! What’s the connection?

Alzheimer's is a brain condition primarily that robs individuals of their memories, cognitive abilities, and, ultimately, their physical and mental independence. Mainly, it affects older people. However, rarely, it also affects people in their 30s to mid-60s. 

But what are the subtle clues that hint at Alzheimer's disease?

Sometimes, the early signs, such as memory loss and confusion, may be mistaken for normal aging. But they can be early signs of Alzheimer's disease. On progressing, one can observe the following signs: 

• Changes in behavior and personality.

• Trouble with decision-making, language, and recognizing people.

• Severe stages lead to loss of communication and complete dependence on caregivers. 

So, what is the solution for this brain-related disease?

Research shows that dietary patterns such as the MIND diet have sparked a significant interest within the scientific community.  This diet encourages the intake of certain foods while avoiding others to help prevent or delay cognitive decline. Studies have found that this brain’s healthy diet can help reduce the progression of brain-related conditions, such as Alzheimer's disease.

Read this blog to know how dietary patterns like the MIND diet can help address a brain disorder (Alzheimer's Disease) so that one can lower the risk of losing memory and thinking ability.

Which 2 proteins are the culprits in Alzheimer's Disease?

According to researchers, the abnormal levels of the following 2 main proteins in the brain are responsible for Alzheimer's Disease. These interfere with healthy communication between brain cells, affecting one's memory and ability to conduct daily work.

1. Beta-amyloid: It is a protein that accumulates in the brain and contributes to Alzheimer's disease. It causes abnormal deposits that lead to abnormal cell function.

2. Tau is a tiny but essential protein found commonly inside brain cells. It is involved in maintaining neural structure. 

So, when does the problem arise? When these Tau proteins get damaged and form a tangle, leading to memory loss and other cognitive (think, learn, and remember) difficulties.

Thus, the abnormal activity of Beta-amyloid and Tau is responsible for Alzheimer's disease. Research also found that amyloid-beta and Tau deposit in the brain sequentially. 

{Abnormal deposit of Tau and Beta-amyloid leads to Alzheimer's Disease}

However, there is not one specific cause, and in the case of late-onset Alzheimer's disease, it includes a mix of genetic, environmental, and lifestyle factors.

It’s not just a condition that impacts seniors; changes in the brain can start decades before symptoms appear.

In the next section, let's explore how MIND diet meals can help address Alzheimer's disease.

What is the Good News? MIND Diet 

Research shows that what you eat can influence your brain’s resilience to aging and disease. 

But what does this MIND diet actually stand for? As the name indicates, it stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.

Rush University nutritional epidemiologist Martha Clare Morris developed this dietary pattern. As a brain-healthy eating plan, it combines the principles of the Mediterranean diet, renowned for its heart-protective benefits, with the DASH (dietary approaches to stop hypertension) diet, designed to lower blood pressure.

What are the MIND diet guidelines? A Recipe for Brain Health

This is very simple: You just need to incorporate 10 foods and limit 5 in your MIND diet plate; this 15-component dietary pattern emphasizes having blueberries for their antioxidant properties, green leafy vegetables that are rich in nutrients & eating fish. 

What are the 10 foods that the MIND diet recommends? 

Following are the 10 foods listed  that can be consumed as daily essentials and on a weekly basis: 

Daily Essentials

1.  3 servings of whole grains

2.  1 salad 

3.  1 additional non-starchy vegetable

4.  A glass of  red wine

Weekly recommendation

5. Nuts (most days)

6. Olive oil

7. Beans (every other day)

8. Poultry (twice weekly)

9. Berries (twice weekly)

10. Fish (at least once weekly)

5 unhealthy foods the diet recommends to limit or avoid: 

1. Red meats

2. Butter and stick margarine

3. Cheese

4. Pastries and sweets

5. Fried or fast food

A proper diet is always beneficial. Isn’t it? It even has the potential to reduce the risk of cancer.

Also read: How Tocotrienol supports brain health and Alzheimer's

Based on your discipline in following this MIND diet regimen, you can rate yourself with a MIND diet score. And give a pat on your back.

What is a MIND diet score?

Explained simply:

• It measures how well an individual follows the MIND diet.

• Each above-given food category is scored from 0 to 1 based on how often one eats a specific food portion.

• The total diet score ranges from 0 to 15; the higher the score, the better the adherence to the diet.

Play a little game of Scoring yourself based on your discipline!

*One serving of berries is considered a 1/2 cup, considering the average intake by older adults in NHANES/WWEIA data.

Source: https://www.radc.rush.edu/docs/var/detail.htm?category=Nutrition&subcategory=Diet+scores&variable=minddiet2022_sc

It's time for scientific reflection now…

Does the research support the MIND diet? Let’s see 

The below given 3 studies will let you know.

Study 1. 

In a prospective cohort study, researchers looked at how three diets (MIND, DASH, and Mediterranean) might lower the risk of developing Alzheimer’s disease.

How Was the Study Done?

They followed 923 people aged 58 to 98 for about 4.5 years.

Participants shared details about their eating habits through a food questionnaire.

Researchers grouped people based on how closely they followed each diet (low, moderate, or high adherence).

What Did They Find?

1. MIND Diet (a mix of Mediterranean and DASH diets):

• Moderate followers - 35% lower risk of Alzheimer’s.

• Strict followers - 53% lower risk.

2. DASH Diet (focuses on reducing blood pressure):

• Only strict followers - 39% lower risk of Alzheimer’s.

3. Mediterranean Diet (focuses on fruits, vegetables, whole grains, and healthy fats):

• Strict followers - 54% lower risk of Alzheimer’s.

The study finds that strictly following any of these diets can lower the risk of developing Alzheimer's disease. However, following the MIND diet can also help reduce the risk. 

Study 2. 

Another cohort study looked for whether the MIND diet could help slow down memory and thinking issues as people age. 

How Was the Study Done?

The study included 960 older adults who participated in the Memory and Aging Project for about 4.7 years. 

The unique scoring system measures how closely participants followed the MIND diet. 

What Did the Study Find?

1. People who followed the MIND diet closely had a much slower decline in overall brain function compared to those who didn’t.

2. The MIND diet helped in all areas of thinking, including memory, problem-solving, and attention. Following the diet made participants’ brains age more slowly, equivalent to being 7.5 years younger.

The study concludes that while the MIND diet may significantly slow down mental decline as we age, more studies are needed to verify these results.

Study 3. 

A study published in 2023 explored how MIND and Mediterranean diets are linked to Alzheimer ’s-related brain changes (like β-amyloid plaques and tau tangles). 

It analyzed brain tissue from 581 older adults after death. 

What did the study find?

Both diets were linked to less Alzheimer’s pathology and significantly lower β-amyloid levels, and eating more green leafy vegetables was linked to healthier brain outcomes.

As the above studies show, the MIND diet shows promise in delaying Alzheimer’s or alleviating its symptoms. However, more studies are needed to validate this.  

The MIND diet disadvantages

There are no such disadvantages, but yes, you need to prepare your meal according to the recommendation, which can be challenging for those who do not like to cook. Also, this diet does not emphasize portion sizes or exercise routines. 

What is the conclusion for you?

Alzheimer's disease affects many, but there is growing evidence that suggests that incorporating specific dietary patterns like the MIND diet can slow or delay its progression. However, these findings are encouraging; nutritional changes alone cannot singlehandedly eliminate the risk of Alzheimer’s, and further research is needed to strengthen these conclusions.

Wellness Extract emphasizes the importance of being mindful of nutrition and incorporating good nutrients into one's regimen to stay healthy. Additionally, staying physically active and mentally engaged provides a proactive approach to supporting brain health. 

Disclaimer: This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10259274