A recent study conducted by Columbia University in New York has found a significant correlation between adherence to the MIND diet and a lower incidence of dementia and mortality. The MIND diet combines elements of the Mediterranean and DASH diets, with an emphasis on plant-based foods, fish, poultry, and minimal saturated fats and sugars. The study utilized the DunedinPACE methylation clock, which indicated that individuals closely following the MIND diet showed slower biological aging. This suggests that a healthy diet can help slow down the effects of aging on the body and brain.
The study involved 1,644 participants from the Framingham Offspring Cohort study who were dementia-free, with a mean age of 69.6 years. After 14 years, 140 individuals developed dementia and 471 had died. Those who adhered most closely to the MIND diet had a slower DunedinPACE clock rating, reducing their risk of dementia and mortality. Further analysis revealed that a slower DunedinPACE clock was linked to a significant portion of the association between diet and dementia, as well as mortality. The study was published in the Annals of Neurology and collaboratively developed the DunedinPACE clock to measure biological aging.
Dr. Menka Gupta, a certified functional medicine practitioner at Nutra Nourish, explained that the DunedinPACE clock is a DNA methylation biomarker that assesses the pace of aging. DNA methylation, a biochemical process that deteriorates with age, provides insight into an individual’s biological aging process. The DunedinPACE clock evaluates multi-system biological aging by examining changes in 19 key indicators of various bodily systems. A slower DunedinPACE rate indicates better preservation of organ system integrity, which may lead to reduced cellular aging.
While the study did not pinpoint specific nutrients in the MIND diet that promote healthy cognition, it highlighted the overall benefits of a balanced and healthy diet. The MIND diet, created in 2015, combines aspects of the Mediterranean and DASH diets to emphasize neuroprotective foods and minimize intake of unhealthy items. Omega-3 fatty acids and antioxidants in the diet help reduce neuroinflammation and oxidative stress, both linked to cognitive decline and neurodegenerative diseases. The study also found an association between the Mediterranean diet and a slower pace of aging, suggesting that a generally healthy diet may benefit systemic biological aging and cognitive health.
Eating the right foods, such as those in the MIND diet, plays a significant role in improving cognitive health and potentially reducing the risk of dementias like Alzheimer’s disease. Diets rich in omega-3 fatty acids, antioxidants, and fiber promote brain health and support the gut-brain axis. By reducing inflammation, improving metabolic health, and supporting heart and brain health, the MIND diet can help combat cognitive decline and neurodegenerative diseases. While diet is only one aspect of a comprehensive prevention strategy, incorporating neuroprotective foods and limiting unhealthy items can have a positive impact on overall health and aging.
