MIND Diet Linked to Lower Dementia Risk, Even When Adopted Later in Life

A new large-scale study has found that following the MIND diet significantly reduces the risk of developing dementia— including Alzheimer's disease— even when people start the diet later in life. Presented at the annual meeting of the American Society for Nutrition, the research showed that adopting this eating plan, which emphasizes foods like leafy greens and fatty fish, may cut dementia risk by up to 25%.

Dr. Gary Small, a geriatric psychiatrist at Hackensack University Medical Center, noted that the results back up previous studies and are especially convincing due to the large number of participants and the long follow-up period.

What Is the MIND Diet?

The MIND diet, or Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, combines elements of two well-known eating plans:

- The Mediterranean diet, which emphasizes plant-based foods, whole grains, healthy fats, fish, and limits processed foods and saturated fats.

- The DASH diet, known for reducing sodium and saturated fat intake to help lower blood pressure and support heart health.

The MIND diet specifically highlights brain-healthy foods like dark leafy greens, berries, nuts, olive oil, and fatty fish like salmon. Dietitian Julie Andrews points out that these foods are rich in nutrients shown to support cognitive health and potentially reduce Alzheimer’s and dementia risk.

Study Details and Key Findings

Researchers analyzed data from nearly 93,000 adults, aged 45 to 75, across five racial and ethnic groups as part of the University of Hawaii’s Multiethnic Cohort Study. Participants completed a diet questionnaire, and their adherence to the MIND diet was tracked over a decade.

Compared to those who followed the MIND diet the least, people who stuck to it most closely had a 9% lower risk of developing Alzheimer’s and related dementias. Notably, participants who most improved their diet over 10 years had a 25% lower risk, even if they did not follow the MIND diet at the start. Study author Dr. Song-Yi Park explained, "This suggests that it is never too late to adopt a healthy diet to prevent dementia."

Differences Across Racial Groups

The protective effects of the MIND diet were seen in most racial and ethnic groups studied, except Native Hawaiians, where no benefit was observed. The association was also weaker among Japanese-Americans. Experts say these small differences may reflect existing lower dementia rates in some groups, making benefits harder to measure in studies of this size.

Study Limitations

The study has not yet undergone peer review and demonstrates only a strong association, not causation. Participants self-reported their eating habits, and dementia diagnoses were based on medical records rather than direct evaluation by researchers.

Dr. Small cautioned that people who follow healthy diets may also be more likely to exercise and engage in other behaviors known to reduce dementia risk. Dr. Brendan Kelley added that since dietary data and dementia diagnoses were self-reported or clinically assigned, the accuracy could not be directly confirmed.

Despite these limitations, previous research has also connected the MIND diet to slower brain aging— by about 7.5 years— and improvements in strength, mobility, and chronic inflammation.

Should You Consider the MIND Diet?

Experts agree that the MIND diet is a good option for brain health, and it’s never too early or late to start. Dietitian Julie Andrews recommends practical first steps such as replacing refined grains with whole grains, adding servings of dark leafy greens and berries, and snacking on nuts.

While following the MIND diet can be more costly, Andrews suggests budget-friendly options like frozen vegetables, canned beans, and canned fish such as salmon and tuna to make the diet more accessible.

In summary, new research offers more support for the MIND diet’s role in protecting brain health and lowering dementia risk, including Alzheimer’s disease, no matter your age or when you start changing your eating habits. Always consider your own health needs and talk to a healthcare provider before making major dietary changes.