Unlocking Brain Health: How the MIND Diet and Exercise Can Reduce Dementia Risk, According to a US Study

Dementia is one of the fastest-growing neurological conditions, making daily tasks challenging for those affected. It impacts memory, thinking, reasoning, and behavior. In advanced stages, it can even change a person’s personality. While there’s no cure, certain medications may help slow its progression. Emerging research is providing fresh insights into preventing or delaying dementia, especially for those at higher risk.

A recent study in the JAMA Network highlights a promising lifestyle approach. Researchers investigated how a structured program could enhance brain function in older adults at risk of cognitive decline. They tracked over 2,100 participants in the U.S., averaging 68 years old, for two years. Some followed a detailed lifestyle program, while others opted for a self-guided version.

The structured program involved regular physical activity, adherence to the MIND diet, and engaging in cognitive and social activities. The MIND diet combines elements of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). It focuses on nutrients linked to brain health.

Key components of the MIND diet include:

• Flavonoids and polyphenols from fruits, veggies, tea, and dark chocolate
• Folate from leafy greens and legumes
• Omega-3 fatty acids from fatty fish, seeds, and nuts

Compared to general healthy eating guidelines, the MIND diet stresses consuming green leafy vegetables daily and includes berries and fish several times a week, which help nourish the brain and cut down inflammation.

Results showed a small but noteworthy boost in cognitive function. Participants in the structured program had better overall cognitive scores—0.243 standard deviation units per year, compared to 0.213 in the self-guided group. Although the improvement seems modest, it was statistically significant. The authors of the study noted, “This kind of lifestyle intervention, though modest in effect, is promising.”

Interestingly, the program benefited people regardless of their genetic risk for Alzheimer’s. Those who started with lower cognitive scores experienced even more improvement.

Safety-wise, fewer serious events were reported in the structured group compared to the self-guided participants. However, more Covid-19 cases were noted among those in the structured program due to increased in-person activities.

While the improvements weren’t drastic, researchers view these findings as important. They emphasize that more research is needed to see if these benefits can lead to meaningful changes in daily life. For now, this adds to the growing evidence: a healthy lifestyle is beneficial for both the body and the brain.

In recent years, studies have shown that lifestyle changes can have a real impact on brain health. According to the World Health Organization, around 50 million people worldwide live with dementia, and this number is expected to reach 152 million by 2050. This highlights the urgent need for effective prevention strategies.

Experts in geriatric health emphasize that early intervention is key. Simple adjustments, like regular exercise and a balanced diet, can make a big difference. As new insights emerge, the focus on lifestyle as a proactive measure against dementia is gaining momentum.

By continuing to explore these avenues, we can hope to find more effective ways to protect our brains as we age.

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dementia, brain health, cognitive decline, MIND diet, physical activity, older adults, Alzheimer’s disease, lifestyle intervention, cognitive improvement, neurological conditions