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MIND dietary regimen – advantageous consequences for brain functioning
Table of Contents
1. Neurodegenerative conditions
Alzheimer's disease is the primary cause of dementia in the elderly, leading to the death of neurons and the destruction of synapses due to the accumulation of amyloid plaques and neurofibrillar connections composed of excessively phosphorylated tau protein in neurons. This results in an irreversible loss of cognitive function. It is a progressive and incurable condition. The risk of developing the disease increases after age 65. However, the risk of unmodified factors includes genetic factors. Several genetic mutations have been identified that increase the risk of developing Alzheimer's disease, including the gene that encodes the APO protein, which in organisms fulfills the function of a cholesterol transporter to neurons through a specific receptor. The majority of individuals encode the APOE3 isoform of this protein, which is not associated with an increased risk of Alzheimer's disease. However, the risk significantly increases in individuals with the APOE4 variant, which is present in over 40% of individuals with Alzheimer's disease.2. The MIND diet - essential principles
MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a dietary approach aimed at delaying the onset of neurodegenerative changes. The Mediterranean diet is known for its ability to reduce the risk of cardiovascular disease. It may also delay brain aging, as evidenced by the PREDIMED study conducted in Spain. Participants in the study were divided into three groups, following different types of diets: low-fat, Mediterranean with olive oil, and Mediterranean with nuts. It was found that people who followed the Mediterranean diet scored higher in cognitive function tests (MMSE and clock tests) after 6.5 years. There are also studies on the effects of the DASH diet, which show that it is associated with a lower risk of cognitive decline. The MIND diet is a combination of Mediterranean and DASH diets, based on the fundamental principles of both dietary approaches. It includes unprocessed products, vegetables, limited intake of meat, saturated fats, and processed products. However, unlike these two diets, the MIND diet focuses on products that have been scientifically proven to have a positive impact on the brain, such as leafy greens, other vegetables, berries, nuts, poultry, legumes, fish, olive oil, whole grains, fish, and seafood. However, it limits the consumption of red meat, butter and margarine, yellow cheese, baked goods, sweets, and fast food.3. Diet is not the sole factor influencing health
In addition to proper nutrition, regular physical activity is also of great importance. The recommended minimum is 5 workout sessions per week lasting 30 minutes each, tailored to the physical abilities of the exerciser (moderate difficulty level). There is no doubt that such a practice prevents the onset of type 2 diabetes, obesity or cardiovascular diseases. These, in turn, increase the risk of dementia, so this form of prevention is also significant for the brain. It is extremely important to constantly challenge the brain and introduce intellectual activities such as playing chess, learning a foreign language or reading books. The most interesting fact is that having a sense of purpose in life also protects against the development of Alzheimer's disease. Research published in the "Archives of General Psychiatry" confirmed this hypothesis. Therefore, it is important to constantly set new goals and strive to achieve them.4. Efficacy of the MIND diet
The Rush Memory and Aging Project monitored approximately 960 individuals aged 58-98 for around 5 years. Participants whose diets most closely adhered to the MIND principles displayed significantly slower rates of cognitive decline. The MIND diet was highly rated in the U.S. News & World Report ranking, placing 5th in the easiest to follow category, 8th in the best diets for diabetics category, and 23rd in the best diets for weight loss category. Adhering to the principles of the MIND diet can reduce the risk of neurodegenerative diseases even in individuals who have survived a stroke, which increases the likelihood of illness. The MIND diet is an easy-to-implement eating regimen that has positive health effects and aligns with the principles of proper nutrition, also promoted by the Institute of Food and Nutrition.
