You are what you eat: The MIND Edition
Dear Caregivers,
Can you eat your way to better cognitive health? According to a recently published research paper, the answer is a resounding “yes”!
Those of you who have read this newsletter for a while know that there is a revolution going on in how scientists are regarding the causes, progressions, and treatment of Alzheimer’s and other dementias. Yes, there does appear to be a genetic component in some cases, but genes have a much smaller role than was previously thought.
The newest research points to lifestyle factors playing an important role. These include your exercise, your habits such as smoking, your social life, your mental activities. And, of course, your diet.
Almost a decade ago, nutritional epidemiologist Martha Clare Morris combined what is known as the “Mediterranean Diet” and the “DASH” diet (Dietary Approaches to Stop Hypertension) into a unified approach to see if following this eating paradigm could make a difference in a person's cognitive health. One study showed that older adults who ate according to the MIND diet had a more than 50% reduction in developing Alzheimer’s. Because this was an observational study, however, this study didn’t definitively prove “cause and effect.”
In the latest study, the University of Cincinnati's Russell Sawyer found that women who followed the MIND diet for a decade experienced a 6% reduction in the risk of developing cognitive problems (there was no reduction for men). The diet also appeared to slow the progression of cognitive problems once they had begun. What’s more, the impact of the diet was greatest among people in the study who were Black.
Scientists are still working through the implications of this study, and the effects of the MIND diet and other lifestyle changes on cognitive decline. But it is clear that these behaviors have more importance than once thought, and so it is worth considering making some of these changes for yourself and your loved one. Talk to your NAN Navigator about your options!
Here’s some more information about lifestyle and Alzheimer’s:
The Mind Diet: Meal Planning to Fuel the Brain:
Scientific studies have shown that the MIND diet is associated with a slower rate of cognitive decline and a reduced risk of developing Alzheimer’s disease. Here’s a guide.
How to Combine the MIND Diet and the Diabetic Diet:
Even if you have diabetes, there are ways to work the MIND diet, which is has been shown to lower the risk of mental decline, into your meal plan. Here’s how.
Making Brain Games Your New Hobby:
To find a way to keep your loved one’s brain active and healthy, start by thinking about the types of activities or hobbies your loved one likes best. No matter what activity it is, pursuing hobbies regularly will keep their mind and body active, and in some cases allow them to engage more deeply in social activities. Here’s a guide.
The Benefits of Socializing:
People who socially connect with others have improved brain function, such as better memory, and are less likely to develop dementia than those who are more socially isolated. Here are some tips for increasing social engagement.
Remember, if you can’t find the information you need on our website, you can always “Ask NAN” by clicking on this link.
Best,
Rosemary D Laird, MD, MHSA
Founder and Chief Medical Officer
“Take care of your body, it’s the only place you have to live.”
— Jim Rohn
