How to mind your mind with MIND

Here’s what’s on my mind this week.

It’s the MIND approach to healthy aging.

The MIND approach is based on extensive research in the areas of nutrition and cognitive health. The name stands for Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) and combines elements of two well-known dietary approaches (Mediterranean and DASH). Both approaches consist of foods believed to prevent or slow the progression of cognitive decline and neurodegenerative conditions like dementia.

MIND foods are rich in vitamins, carotenoids, and flavonoids that protect the brain by reducing oxidative stress and inflammation. These same foods do more than support the brain. They also benefit heart health and blood sugar regulation and may guard against certain cancers.

According to an article published by the Harvard T.H. Chan School of Public Health:

Several large cohort studies have shown that participants with higher MIND diet scores, compared with those with the lowest scores, had better cognitive functioning, larger total brain volume, higher memory scores, lower risk of dementia, and slower cognitive decline, even when including participants with Alzheimer’s disease and history of stroke.

Components of the MIND approach include:

1. 1. Green Leafy Vegetables: Regular consumption of vegetables, especially leafy greens like spinach, kale, and collard greens, are rich in vitamins and minerals. (6+ servings per week)
   2. Other Vegetables: Eat the rainbow! Include a variety of colorful vegetables, such as broccoli, carrots, Brussels sprouts, cauliflower, peppers (red, yellow, green), beets, and radishes for their nutrient density and abundant carotenoids. (1+ serving a day)
   3. Berries: Blueberries, strawberries, raspberries, and blackberries are high in antioxidants and flavonoids and have been associated with improved brain function. (2+ servings per week)
   4. Nuts: Incorporate nuts, such as almonds, walnuts, pecans, and hazelnuts, which provide healthy fats (omegas), protein, and other nutrients beneficial for brain health. (5+ servings per week)
   5. Beans: Include beans and legumes, such as lentils, chickpeas, and black beans, for their fiber, protein, and vitamins. (4+ meals per week)
   6. Whole Grains: Instead of refined grains, opt for whole grains like brown rice, quinoa, buckwheat, millet, oats, and whole wheat berries. (3+ servings per day)
   7. Fish: Fatty fish like salmon, mackerel, oysters, and sardines are rich in omega-3 fatty acids and known for their potential cognitive benefits. (1+ meals per week)
   8. Poultry: Choose poultry like chicken or turkey over red meat as the primary source of meat in the MIND diet. (2+ meals per week)
   9. Olive Oil: Use olive oil as the main source of fat. It’s a key component of the Mediterranean diet and is associated with various health benefits, including brain health.

The MIND guidelines also recommend limiting the intake of less brain-healthy foods such as red meat, dairy, pastries, sweets, and fried or fast food.

What about wine? Some studies suggest that moderate consumption of red wine may have protective effects on cognitive function. Consuming excessive amounts of alcohol is harmful and should be avoided.

Following the MIND guidelines can support brain health and help reduce the risk of cognitive decline, cardiovascular disease, and diabetes. Although more research is needed to fully understand the effects of the MIND diet, it remains a sensible approach that supports healthy aging.

Your simple action this week is to mind your mind with the MIND.

Here’s to aging well, regardless of your age!