JULY 25

Mind your Memory with the MIND Diet and Minder Memory: Insights from Neuropsychology

Written by:

Lindy Fields, PhD, ABPP-CN

Clinical Neuropsychologist at Minder Memory Center

Honor World Brain Day on July 22nd by MINDing what’s on your plate!

July 22nd is World Brain Day – the perfect time to bring attention to lifestyle habits that can influence the health of our brain. Whether you are concerned about your brain health, caregiving for someone experiencing cognitive decline, or simply want to understand more about how lifestyle and nutrition are connected with brain functioning, we at Minder Memory Center are here to equip you with what everyone should know!

While there are no magic lifestyle habits that prevent dementia or Alzheimer’s disease, science shows that the MIND Diet — short for Mediterranean-DASH Intervention for Neurodegenerative Delay — may help protect the brain and lower the risk of cognitive decline.

Here we will cover the basics: what the MIND Diet is, the research that supports it, and how it can be incorporated along with other habits to promote cognitive health.

What is the MIND Diet?

The MIND Diet merges two well-known nutrition plans: the Mediterranean Diet and the DASH Diet (Dietary Approaches to Stop Hypertension). Together, these approaches comprise the MIND Diet, which was developed to target brain health.

What does the research say about the MIND Diet and cognition?

Recent research in the area of nutrition and cognition published in Neurology suggests that women who closely followed the MIND Diet had a reduced risk of cognitive impairment. When it comes to Alzheimer’s disease specifically, recent research published in Neurology found that older adults who adopted the MIND Diet had fewer signs of Alzheimer’s pathology (amyloid plaques) in the brain compared to those who didn’t adhere to the diet as closely.

Basics of the MIND Diet

The MIND Diet focuses on incorporating more brain-healthy foods and fewer unhealthy foods.

At a basic level, the goal is to incorporate more of these foods:

Foods that promote cognitive health

Leafy greens

Other vegetables

Berries (especially blueberries and strawberries)

Nuts

Whole grains

Fish

Poultry

Beans

Olive oil – as cooking oil

Wine (optional and in moderation) – up to 1 glass/day

Basics of the MIND Diet

And fewer of these foods:

Foods to Limit

Red meat

Butter, margarine, and cheese

Highly processed foods – such as those
with added fats, salts, and sugars

Pastries and sweets

Fried or fast food

How does the MIND Diet promote
cognitive health?

1. Reduces inflammation and oxidative stress
Chronic inflammation and oxidative stress are associated with negative impacts on our brain and body, raising the risk of cognitive decline. The MIND Diet incorporates foods that are rich in antioxidants and that fight inflammation, promoting neuronal health.

2. Promotes heart health
Many of the healthy foods incorporated into the MIND Diet help to lower cholesterol and blood pressure, thereby supporting cardiovascular health – which is good for the health of the brain!

How does the MIND Diet promote cognitive health?

Simple ways to get started

Talk with your personal healthcare provider to discuss what healthy dietary habits may be a good match for you, considering your personal health and medical factors.

Swap out a sugary snack for something healthier – like berries or a handful of mixed nuts.

Add veggies or greens to dinner a few nights a week.

Experiment with new recipes – like meatless protein options, poultry, or seafood instead of red meat.

Switch out the butter and use olive oil for cooking when possible.

Sprinkle in some fresh berries on your morning oatmeal or yogurt.

Why MINDing your lifestyle matters
– especially now

Brain-related changes and cognitive decline as we age generally occur gradually – not overnight. Such changes are the culmination of years and years of lifestyle and dietary habits. Of course, anytime is a good time to make healthy changes, but early adoption of healthy lifestyle habits – like incorporating healthy nutrition such as in the MIND Diet – can be especially impactful over time.

Nutrition is just one aspect of cognitive health — along with physical health, sleep, exercise, cognitive activity, and social relationships.

World Brain Day reminds us how vital brain health is—and what we can do to MIND our memory now and in the future.

Why MINDing your lifestyle matters – especially now

If you or someone you love is noticing cognitive changes or is concerned about their brain health, know that you’re not alone. We at Minder Memory Center are here to support you on your cognitive care journey — all the way from providing neuropsychological evaluations to assist with diagnosis, treatment planning, and lifestyle recommendations, to providing education and support regarding your cognitive health.

At Minder Memory Center we specialize in quick access to virtual telehealth visits with neuropsychology experts — helping you get the answers you need when you need them, all in the comfort and convenience of your own home!

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