Dementia: a vast study of 92,000 people points to diet

A large-scale multi-ethnic study looks at the effect of diet on the brain

MIND diet: a likely lower risk of neurodegenerative disorders

In an attempt to define the effects of diet on the brain, a study was carried out in a major multi-ethnic cohort of more than 92,000 adults aged between 45 and 75 at the outset, over a period of 10 years (1-2). A cohort study consists of following a defined population over a given period, in this case made up of individuals of various ethnic origins.

From the outset, those who adhered most closely to the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay, which combines the Mediterranean diet and the DASH diet) showed a 9% reduced risk of neurodegenerative disorders.

What's more, those who improved their diet over time (in other words, those who started following the MIND diet after the study began or followed it even more seriously) saw their risk reduced by 25% compared with those whose adherence to the diet decreased during the course of the study.

Effects on brain function vary according to ethnic origin

In this clinical study, the positive effects of the MIND diet were more marked in participants of African-American and Latin-American origin, as well as in Caucasians.

Conversely, the benefits were less noticeable among Americans of Asian or Hawaiian origin.

Conclusions to be drawn from this cohort study

Once again, science is demonstrating that diet is an essential factor in preserving the body and brain function.

In this case, the ten-year follow-up of the participants also showed that it is never too late to take action to support brain health.

Even gradual dietary changes, implemented in mid- or late life, can have a significant impact on preventing neurodegenerative disorders and cognitive decline.

Principles and expected benefits of the MIND diet

The MIND diet combines, within a targeted approach, key elements of the Mediterranean diet and the DASH diet (dietary approach to stop hypertension) (3).

This diet has been specially designed to support brain health and prevent dementia-related disorders, by focusing on:

• eating specific foods rich in antioxidants, unsaturated fats, fibre and essential nutrients: green leafy vegetables, berries, nuts, wholegrain cereals, olive oil, etc.
• reducing foods high in saturated fats (red meat, fried foods), sweets and alcohol

The aim of this diet is to nourish the brain in a balanced way, by encouraging a nutritional environment that naturally and sustainably supports cerebral functions.

In particular, it helps to limit oxidative stress, the phenomenon responsible for chronic cell inflammation and premature cell ageing, which is often seen in people suffering from cognitive decline (4).

The most interesting nutrients in the MIND diet

The MIND diet is based in particular on key nutrients that may explain, in part, its effects on the cerebral and cognitive spheres.

Omega-3s: essential fatty acids for the brain

Comprising vegetable oils and seeds rich in unsaturated fats, the MIND diet offers numerous sources of omega-3 essential fatty acids such as DHA and EPA.

In particular, DHA helps maintain normal brain function. What's more, DHA and EPA contribute to the normal functioning of the heart and the maintenance of normal blood pressure, parameters that play a part in supplying the brain with blood and oxygen (5).

Finally, studies show that these two fatty acids play a role in the fluidity of neuronal membranes and help to reduce inflammation (6).

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Antioxidant substances found in plants

The MIND diet is packed with berries, fruit and vegetables rich in antioxidants, such as vitamins B2, C and E, zinc, selenium, etc.

Antioxidants are molecules with the ability to counter the effects of free radicals responsible for oxidative stress (7).

Oxidative stress is a factor in cellular deterioration that contributes to the premature ageing of brain structures (8).

Other molecules present in MIND diet foods are also being studied for their potential antioxidant effects, in particular flavonoids and polyphenols (9-10).

Among the most well-documented polyphenols in this field is resveratrol, often studied for its impact on cell ageing (11).

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Other nutrients that can potentially support brain function

Various nutrients provided by foods in the MIND diet are being studied for their potential nutritional and cellular benefits.

These include amino acids and their precursors, phospholipids and various nutrients that may play a role as cofactors in various metabolic processes.

When carefully selected, these combined ingredients have the potential to help support brain function, including cellular energy, neuronal protection and the structure of cell membranes.

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