Dementia is a growing concern for Australians, with the number of people affected expected to rise sharply in the coming decades. As of 2021, an estimated 57 million people worldwide were living with dementia, and a significant majority of these cases were Alzheimer’s disease.
Prevention is more important than ever with no cure in sight and limited treatment options. But what if you could lower your risk of dementia simply by changing what’s on your plate, no matter your age?
That’s the promise of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a brain-boosting eating plan developed in 2015 by Rush University Medical Center researchers.
Since its inception, the MIND diet has been linked to a reduced risk of cognitive decline and dementia.
A new study presented at the American Society for Nutrition’s flagship meeting, NUTRITION 2025, suggests it’s never too late to start reaping the benefits.
Even if you only adopt the MIND diet later in life, you could still lower your risk of developing dementia, including Alzheimer’s disease.
What is the MIND Diet?
The MIND diet is a hybrid of two well-known eating plans: Mediterranean and DASH (Dietary Approaches to Stop Hypertension). It zeroes in on foods that have been shown to support brain health, while limiting those that may be harmful.
The MIND diet encourages you to eat:
- Leafy green vegetables (like spinach, kale, and rocket) are available on most days of the week
- Other vegetables daily
- Berries (especially blueberries and strawberries) at least twice a week
- Nuts and seeds regularly
- Beans and legumes several times a week
- Whole grains daily
- Fish (preferably fatty fish like salmon or sardines) a couple of times a week
- Poultry at least twice a week
- Olive oil as your main cooking fat
It also recommends limiting:
- Red meats
- Butter and margarine
- Cheese
- Pastries and sweets
- Fried or fast food
It’s never too late
The new study analysed data from nearly 93,000 adults aged 45 to 75, from the long-running Multiethnic Cohort Study in the United States.
Participants came from diverse backgrounds, including African American, Latino, white, Native Hawaiian, and Asian American communities.
Researchers assessed how closely each person’s diet matched the MIND diet principles at the start of the study and again 10 years later.
The results were striking. Those with the highest MIND diet scores at the outset had a 9 per cent lower risk of developing dementia. For white, Latino, and African American participants, the risk reduction was even greater—up to 13 per cent.
Most impressively, people who improved their adherence to the MIND diet over the decade (even if they started with less-than-ideal eating habits) slashed their dementia risk by a whopping 25 per cent compared to those whose diets worsened.
Lead researcher Dr Song-Yi Park from the University of Hawaii Cancer Center said, ‘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.’
‘This suggests that it is never too late to adopt a healthy diet to prevent dementia.’
Why does the MIND diet work?
The MIND diet’s power lies in its focus on foods rich in antioxidants, healthy fats, vitamins, and minerals—all of which are thought to protect the brain from inflammation and oxidative stress.
Leafy greens and berries, for example, are packed with compounds that may help slow age-related cognitive decline.
Fish provides omega-3 fatty acids, which are essential for brain function. Olive oil is a source of monounsaturated fats, which have been linked to better memory and thinking skills.
While some experts, like neurologist Dr Clifford Segil, caution that the evidence isn’t yet ironclad, there’s little doubt that what’s good for your heart is also good for your brain.
Eating well can help prevent diabetes, high cholesterol, obesity, and strokes—all of which are risk factors for dementia.
You don’t need to overhaul your entire pantry overnight. Registered dietitian Monique Richard suggests starting with small, manageable changes:
Richard also recommends reflecting on your current eating habits: ‘What do your meals look like on a daily basis in comparison to these recommended components? Do you know how to shop for, prepare, or consume these foods? Are you able to access a variety of these foods?’
Dementia isn’t an inevitable part of ageing, and there’s growing evidence that what you eat can make a real difference, no matter when you start.
The MIND diet offers a delicious, flexible, and evidence-based way to support your brain health for years.
Have you tried the MIND diet, or made other changes to protect your brain as you age? What tips or recipes would you share with others? Let us know in the comments below.
Disclaimer: The information in this article is for general informational purposes only and does not replace professional medical advice. Always consult your healthcare provider before changing your diet or health routine.
Also read: Want a healthier gut? Try these five dietitian-approved snacks that cost less
