Prevent brain aging and decrease Alzheimer's risk with the MIND diet – Nebraska Medicine

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Published March 11, 2022

Published March 11, 2022

Did you know that eating some foods – and avoiding others – can affect how quickly your brain ages? It’s called the MIND diet, and it can slow your brain aging by up to 7.5 years.
Here, nutrition therapist Jenna Wuebker, MS, RD, LMNT, explains the MIND diet and how to follow it.

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. Designed by brain researchers, the MIND diet helps your brain function. The MIND diet combines foods from the Mediterranean and DASH diets.
“The Mediterranean diet is based off the lifestyle and eating patterns of those that live in the Mediterranean area of the world,” explains Wuebker. “The DASH diet was originally established to lower blood pressure.”
The MIND diet lists certain foods to include and other foods to limit each week. “The MIND diet puts a lot of emphasis on plant-based foods and naturally occurring foods,” says Wuebker. “It also limits intakes of animal fats and high saturated fat foods.”
Here are 10 foods to eat more of for better overall health. Along with supporting your brain health, the MIND diet can reduce inflammation, improve heart health and help you lose weight.

These food groups contain specific nutrients:
“Eat some foods every day, like vegetables, while other foods just a few times a week,” says Wuebker. “The goal is to make these foods the basis of your meals and snacks.” 
“The MIND diet is rich in antioxidants, which can reduce oxidative stress, providing many benefits to our body and brain,” says Wuebker. Berries have the highest concentration of antioxidants among any fruit. 
Then there are five foods that the MIND diet suggests to limit.
“The key word here is limit,” says Wuebker. “That doesn’t mean you can’t have these foods. It’s more to be aware of how much you’re having and how often.”
The biggest risk factor for Alzheimer’s is age. After age 65, the risk of Alzheimer’s doubles every five years. 
But about half of Alzheimer’s disease risk is due to manageable risk factors – things you can control. 
Lifestyle changes that reduce your risk:
You’ve probably heard it said at least once in your lifetime: “Eat more carrots! It will improve your eyesight.” An old wife’s tale or is there truth to this old adage?
Nutrients are the building blocks of happy hormones, which are created in your gut.
Foods with many health benefits are called superfoods.
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