An estimated 6.9 million Americans age 65 and older are living with Alzheimer’s dementia today. This number could grow to 13.8 million by 2060, barring the development of medical breakthroughs to prevent or cure AD. I have written about the ever-increasing number of individual afflicted with Alzheimer’s disease and associated dementia in past columns.
Today’s column will largely focus on one of the lifestyle changes that can positively affect both the initiation and progression of this disease that being diet.
Dietary approaches
Unlike other risk factors for Alzheimer’s that we can’t change, such as age and genetics, people can control lifestyle choices such as diet, exercise, and cognitive training.
As a public health specialist and a long-time Registered Dietitian/Nutritionist, the focus of this column is on one specific aspect of dementia and Alzheimer’s — that being the MIND diet with its’ focus on preventing dementia and loss of brain function as we age.
The focus of this dietary approach combines aspects of two well studied diets, that being the DASH (Dietary Approach to Stop Hypertension) and the Mediterranean diets. Many experts regard the Mediterranean and DASH diets as some of the healthiest. Research has shown they can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay.
Some basics related to the MIND diet is highlighted in a research study below which is summarized with the benefits noted.
You can also take a quick dietary survey and score your own overall diet employing the rules of The MIND diet.
A prior research study
The researchers tracked detailed eating logs in an older adult population for an average of 4.5 years to uncover trends among the diets of those who developed dementia versus those who didn’t. Their discovery: Older adults whose diets most closely resembled the pattern laid out in the MIND diet had brains as sharp as people 7.5 years younger. That’s a substantial difference, since delaying dementia by just five years has been suggested to cut the cost and prevalence of the disease in half.
While both the MIND and Mediterranean diets yield similar reductions in Alzheimer’s risk, the MIND diet is more flexible, which may make it easier to follow for some Americans. For example, the Mediterranean diet recommends eating fish multiple days a week, which can be a challenge.
Another interesting takeaway: You don’t have to have a perfect diet to benefit. While the adults in the study who followed the diet most closely (an average score of 9.6 points out of 15) saw the biggest drop in their Alzheimer’s risk, the ones who scored in the middle (7.5 points) still cut their risk by over a third.
Additional observational studies suggest the MIND diet can reduce the risk of developing Alzheimer’s disease by up to 53 percent as well as slow cognitive decline and improve verbal memory.
How does your diet stack up?
Check out the list below and give yourself a point for each of the following MIND diet rules you typically follow in your life (up to a max of 15 points).
- At least three servings of whole grains a day
- Green leafy vegetables (such as salad) at least six times a week
- Other vegetables at least once a day
- Berries at least twice a week
- Red meat less than four times a week
- Fish at least once a week
- Poultry at least twice a week
- Beans more than three times a week
- Nuts at least five times a week
- Fried or fast food less than once a week
- Mainly olive oil for cooking
- Less than a tablespoon of butter or margarine a day
- Less than a serving of cheese a week
- Less than five pastries or sweets a week
- One glass of wine or other alcoholic drink a day
Compare your score to the results of those who participated in the aforementioned study and the author’s conclusions.Links to additional more in-depth resources follows.
Additional resources
Information on the Mediterranean diet from the Mayo Clinic can be accessed at mayoclinic.org
Check out the link from the Alzheimer’s Association which focuses on the issue of Alzheimer’s prevention at alz.org.
Go to the following link to learn more information about dementia and Alzheimer’s disease from the Alzheimer’s Association alz.org.
Support throughout the Big Bend area is available through the Alzheimer’s Project which offers free support and services for individuals with memory disorders and their caregivers. Check out their website or contact themat alzheimersproject.org; 850-386-2778 or info@alzheimersproject.org.
Mark Mahoney has been a Registered Dietitian/Nutritionist for almost 40 years and completed graduate studies in Public Health at Columbia University. He can be reached at marqos69@hotmail.com.