New diet slashes your risk of dementia and it's very easy to follow

A diet that merges two healthy eating strategies could bolster brain health and reduce the risk of dementia, according to experts. The Mind diet, a fusion of the Mediterranean and Dash diets, is believed to slow cognitive decline, based on existing evidence. Both the Mediterranean and Dash diets are inspired by traditional food habits from countries bordering the Mediterranean Sea.

They advocate for a high intake of plant-based foods such as fruits, vegetables, nuts, and seeds, low-fat dairy products like milk and yoghurts, and lean proteins including fish and chicken. Both diets limit the consumption of red and processed meats.

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The Dash diet, an acronym for Dietary Approaches to Stop Hypertension, emphasises reducing low-sodium foods, added sugars, and saturated and trans fats to lower blood pressure.

Aisling Pigott and Sophie Davies, lecturers in dietetics and nutrition at Cardiff Metropolitan University, stated that both diets have been extensively researched and proven effective in preventing lifestyle-related diseases, including cardiovascular disease and hypertension. They also help shield the brain's neurons from damage and enhance cognitive health.

They explained: "The Mind diet adheres to many of the fundamental principles of both diets but places a stronger emphasis on consuming more foods rich in nutrients that promote brain health and prevent cognitive decline."

Mind stands for Mediterranean-Dash Intervention for Neurocognitive Delay. The diet includes:

• flavonoids and polyphenols found in fruit, vegetables, tea and dark chocolate
• folate found in leafy greens and legumes
• N-3 polyunsaturated fatty acids found in oily fish, nuts and seeds.

The experts have declared: "Numerous studies have been conducted on the Mind diet, and the evidence for this dietary approach's brain health benefit is pretty convincing."

Research involving over 900 participants across five years revealed that those with a higher intake of 'Mind diet' foods experienced a slower rate of cognitive decline, reports Bristol Live.

Another study examining nearly 600 individuals found that those who had adhered to either the Mind diet or the Mediterranean diet for over ten years showed fewer amyloid plaques in their brains post-mortem, which are indicative of Alzheimer's disease.

The specialists said: "Higher intake of leafy greens appeared to the most important dietary component. A systematic review of 13 studies on the Mind diet has also found a positive association between adherence to the Mind diet and cognitive performance and function in older people.

"One paper included in the review even demonstrated a 53% reduction in Alzheimer's disease risk in those that adhered to the diet."

They cautioned: "It's important to note that most of this research is based on observational studies and food frequency questionnaires, which have their limitations in research due to reliability and participant bias.

"Only one randomised control trial was included in the review. It found that women who were randomly assigned to follow the Mind diet over a control diet for a short period of time showed a slight improvement in memory and attention.

"Research in this field is ongoing, so hopefully we'll soon have a better understanding of the diet's benefits – and know exactly why it's so beneficial."

The Mind diet encourages the consumption of leafy green vegetables (like spinach and kale) and berries due to their cognitive advantages, and recommends using olive oil over other fats because of the 'potential neuroprotective effects of the fats found in olive oil'.

Here are some small, manageable changes you can make daily to adhere more closely to the Mind diet:

• upgrade your meals by sprinkling nuts and seeds on cereals, salads or yoghurts to increase fibre and healthy fats
• eat the rainbow of fruit and vegetables, aiming to fill half your plate with these foods
• canned and frozen foods are just as nutrient-rich as fresh fruits and vegetables
• bake or airfry vegetables and meats instead of frying to reduce fat intake
• opt for poly-unsaturated fats and oils in salads and dressings – such as olive oil
• bulk out meat or meat alternatives with pulses, legumes chickpeas or beans. These can easily be added into dishes such as spaghetti bolognese, chilli, shepherd’s pie or curry
• use tinned salmon, mackerel or sardines in salads or as protein sources for meal planning.

The experts added: "These small changes can have a meaningful impact on your overall health – including your brain's health. With growing evidence linking diet to cognitive function, even minor adjustments to your eating habits may help safeguard your mind as you age."

This article was originally published in The Conversation.