The MIND Diet: Eating to Optimise Brain Health 

by Laura Jennings

 

In 2017, Morris and her colleagues at Rush University designed the ‘MIND’ diet with the aim of slowing cognitive decline, optimising brain function, and promoting heart health. With dementia being the leading cause of death among the elderly, and with no existing cure, a diet prioritising brain health is of paramount importance. The ‘MIND’ diet has been branded the leading diet of 2022 for overall health and has gained traction due to its easy-to-follow application.  


what exactly is the MIND diet? 

MIND combines both the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. The Mediterranean diet originates in the food cultures of the regions that surround the Mediterranean sea. It is based on the frequent consumption of olive oil, plentiful plant fiber (cereals, legumes, fruits vegetables), and essential fats from nuts and seeds.

At the centre of the Mediterranean approach is the reduced consumption of red meat and the moderate consumption of fish. Not too dissimilarly, the DASH diet emphasises foods rich in proteins, fiber, and minerals. These include fruits, vegetables, beans, nuts and whole grains.

DASH prioritises the reduction of saturated fats and sugar, which gives the effect of reduced sodium intake overall. Since the creation of both the Mediterranean and DASH diets, numerous clinical trials have demonstrated decreased blood pressure and reduced risk of cardiovascular disease. The combination of the Mediterranean and DASH diets gives rise to ‘MIND’, which is rich in whole grains, leafy greens, berries, nuts, beans, wine, fish, poultry and olive oil. 



The MIND food groups that protects brain function and how much of each food we should be consuming:

Whole Grains 

Whole grains, such as oatmeal, brown rice, buckwheat and barley are responsible for providing energy to both the body and brain throughout the day. Whole grains contain B vitamins and have a low glycemic index, which ensures glucose is released into the blood supply slowly. This reduces sugar spikes and inflammation in the blood supply, resulting in a balanced mental state. The MIND diet recommends to eat three servings per day (1 serving = ½ cup).

Leafy green vegetables

The Be Well’s favourite brain health expert, Kimberly Wilson, emphasises the role of essential plant compounds in green vegetables for slowing cognitive decline. Vitamin K, folate and beta carotene are some of the minerals that have been identified as brain protective and associated with reduced dementia risk. The MID diet recommends you to aim for 2 cups of cooked greens per day.

Berries

Berries contain antioxidants, polyphenols and most importantly are involved in the up-regulation of the molecule nitric oxide. Nitric oxide is a vasodilator, which signals the blood vessels to relax and allows for a strong blood supply to the brain. The MIND diet recommends you to aim for 3 servings per week (1 serving =1 cup).

Nuts

Nuts contain a high concentration of DHA omega 3 fatty acids, which reduce inflammation and are protective of brain cell membranes. Walnuts are one of the best nuts you can eat for brain health due to the high DHA omega 3 concentration. Nuts are also high in vitamin E, which absorbs the damaging free radicals surrounding brain cells. The MIND diet recommends you should aim for a handful of nuts per day for optimum benefit.

Beans

Beans are rich in protein, omega 3 fatty acids, antioxidants and are a source of fiber. They release glucose slowly into the blood stream and take a few hours to digest, aiding concentration and memory. Kidney and pinto beans are good choices as they are rich in omega 3 fatty acids. The fiber from the beans feeds the immune cells that are in and around the gut, mitigating inflammation in the brain via the gut-brain axis. The MIND diet recommends you to aim for four servings per week. (1 serving = ½ a cup cooked).

Fish

Oily fish such as salmon, mackerel and kippers are rich sources of omega 3 fatty acids, which are the building blocks of brain cell membranes. If you do not eat fish for ethical or health reasons it is crucial to supplement with an algae-based supplement that contains DHA. You should be aiming for 2 portions of oily fish per week. 

Poultry

White meats, such as, chicken and turkey are sources of lean protein. Poultry is rich in choline and vitamins B6 and B12. These vitamins have been shown to play important roles in cognition and have neuroprotective effects. The MIND diet recommends that you should be aiming for around 3 ounces of cooked poultry 2-3 times a week.

Olive Oil

Olive oil is at the core of the Mediterranean diet and has been found to reduce the formation of amyloid-plaques, which are markers of Alzheimer’s Disease. Olive oil is rich in antioxidants and skin moisturization, which is said to slow visible ageing signs, such as wrinkles and fine lines. Thirdly, the oleocanthal properties of olive oil have been shown to restore the blood brain barrier function by inhibiting inflammatory enzymes NLRP3. Olive oil should be used as the primary cooking oil for optimum benefit and extra virgin olive oil for dressings and sauces.

Alcohol

The Rotterdam study published in The Lancet report in 2002 suggested an association between light drinking (1-3 alcoholic drinks per day) and a reduced risk of dementia. The underlying mechanisms involved still need further research. However, the proposed theories are ethanol's blood thinning effects and its ability to trigger acetylcholine, a neurotransmitter in the hippocampus involved in learning and memory.

So should we be eating the MIND diet?

The MIND diet is nutritionally complete and focuses on consuming all the key dietary food groups. As a result it is likely to be sustainable as it does not require the restriction of a specific nutrient or food group. For optimum brain benefit, consuming the MIND diet with regular exercise is likely to be beneficial. It is not a key component of ‘MIND’ but incorporating dark chocolate with these food groups would also aid brain function due to its high flavonoid content.

For more information and practical tips listen to the ‘Live Well, Be Well’ Podcast episode on ‘How to build a healthy brain’ with registered Nutritionists Sarah Ann Macklin and Kimberly Wilson. Listen on Spotify or Apple Podcasts.

References

  1. Lăcătușu, C. M., Grigorescu, E. D., Floria, M., Onofriescu, A., & Mihai, B. M. (2019). The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription. International journal of environmental research and public health, 16(6), 942. https://doi.org/10.3390/ijerph16060942

  2. Steinberg, D., Bennett, G. G., & Svetkey, L. (2017). The DASH Diet, 20 Years Later. JAMA, 317(15), 1529–1530. https://doi.org/10.1001/jama.2017.1628

  3. Basu, A., Rhone, M., & Lyons, T. J. (2010). Berries: emerging impact on cardiovascular health. Nutrition reviews, 68(3), 168–177. https://doi.org/10.1111/j.1753-4887.2010.00273.

  4. Rihani et al (2019). Oleocanthal-Rich Extra-Virgin Olive Oil Restores the Blood-Brain Barrier Function through NLRP3 Inflammasome Inhibition Simultaneously with Autophagy Induction in TgSwDI Mice, Chemical Neuroscience

 About Laura Jennings

After five years working in the corporate world in luxury fashion and technology, Laura trained as a yoga teacher and joined the team at My Method, curating exciting and diverse wellbeing programmes for private clients and corporates.

Laura has a passion for holistic wellbeing and nutrition and has joined the Be Well team to support with content creation, workshop development and more. She is progressing in the world of health and wellness and is continuing her studies, starting a Masters in Nutrition at King's College London in September 2021.

NutritionFrances Balding