- Over the last few years, the MIND diet has become a popular dietary pattern to follow.
- The purpose of the MIND diet is to help protect brain health by potentially slowing or reducing the risk for cognitive decline as we age.
- A new study found that the MIND diet may also help protect the brain against age-related structural deterioration.
- This structural protection includes slower shrinkage and loss of grey matter, which is vital for memory and cognition.
Past studies also show that following the MIND diet may help lower a person’s risk for dementia, in general, and Alzheimer’s disease, in particular.
Previous research has also correlated grey matter loss with a higher risk for Alzheimer’s disease.
According to Hui Chen, PhD, research associate in the Department of Neurology in The First Affiliated Hospital at the Zhejiang University School of Medicine in China, and first author of this study, the research team decided to examine the MIND diet and what type of impact it may have on age-related brain structural changes associated with neurological conditions like Alzheimer’s disease, because this diet was specifically designed to emphasize foods and nutrients that may support brain health.
“Previous studies had suggested that greater adherence to the MIND diet was associated with better cognitive function and lower dementia risk, but less was known about whether it was related to long-term structural changes in the brain,” Chen told Medical News Today.
“We wanted to examine whether this dietary pattern might be associated with slower brain atrophy over time, which could provide a more direct window into brain-aging processes relevant to conditions such as Alzheimer’s disease,” he explained.
“Structural brain deterioration is a major feature of aging and is closely linked to cognitive decline, dementia, and loss of independence,” the researcher continued.
“Because effective treatments for neurodegenerative diseases remain limited, it is important to identify modifiable factors that may help preserve brain structure and function over time. This kind of research can help inform practical prevention strategies that people may adopt earlier in life or in midlife, before substantial damage has occurred.”
– Hui Chen, PhD
For this study, researchers analyzed health data from more than 1,600 adults with an average age of 60 who had participated in the Framingham Heart Study Offspring cohort.
All study participants had received health check-ups every four to 8 years, MRI brain scans every 2 to 6 years, and also completed at least one food frequency questionnaire.
Scientists calculated the MIND diet score for each participant, which is based on diet adherence. The average MIND diet score was slightly under 7 out of a possible 15.
Although all participants experienced brain structural changes, researchers found that having a higher MIND score was linked to a slower shrinkage and loss of grey matter.
For each 3-point increase on the MIND diet scale, the amount of slowed grey matter loss corresponded to 20% less age-related decline and 2.5 years of delayed brain aging.
Those with higher MIND diet scores also experienced slower growth of total ventricular volume each year, equal to 8% lower tissue loss and 1 year of delayed brain aging.
“These numbers suggest that the differences associated with higher adherence to the MIND diet were meaningful, especially over a long follow-up period,” Chen said.
“In practical terms, the results indicate that people with healthier dietary patterns showed a slower trajectory of structural brain aging,“ he explained. “At the same time, these are statistical estimates from an observational study, not proof that changing one’s diet will produce exactly the same delay in brain ageing at the individual level.“
“They should be interpreted as evidence of a meaningful association, not as a causal effect,” Chen noted.
MNT had the opportunity to speak with Dung Trinh, MD, internist for the MemorialCare Medical Group and chief medical officer of Healthy Brain Clinic in Irvine, CA, about this study, who commented he found its results encouraging, because it adds to the growing evidence that diet may influence brain health in measurable ways.
“What makes this study especially interesting is that it did not just look at memory test scores at one point in time — it looked at structural brain changes on MRI over many years,” Trinh, who was not involved in the research, explained.
“The main message is not that the MIND diet is a guaranteed shield against brain aging, but that better adherence was associated with slower brain changes that are often linked with aging. For patients, that is hopeful because it suggests lifestyle may matter, even if we still need stronger evidence to prove cause and effect.”
– Dung Trinh, MD
Trinh said it was important for researchers to continue to find new ways in which people may be able to lower their risk of structural brain deterioration as they age becauseage-related brain changes are incredibly common, and at the moment we still have limited tools to prevent them.
“Many people are looking for practical, everyday steps they can take to support brain health long before symptoms appear,” he continued.
“If researchers can identify strategies that are safe, accessible, and sustainable — such as diet, exercise, sleep, vascular risk control, and social engagement — that could have a major public health impact. Even modest delays in brain aging across a population could translate into fewer people developing cognitive impairment or dementia later in life,” said Trinh.
Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, offered some tips for those who may like to give the MIND diet a try.
“Practical application of all these insights is the ultimate goal,” Richard explained to MNT. “I strategize with clients to think in terms of small, sustainable shifts rather than a strict all‑or‑nothing overhaul.“
“We have observed that even moderate adherence to these types of dietary patterns have been linked to benefits in cognitive outcomes. Compounds such as phenolics and flavonoids support the structural integrity of neurons by reducing microglial overactivation, a process linked to age-related brain shrinkage,” she detailed.
“In other words, these foods may help maintain the actual physical scaffolding of your brain over time,” Richard continued.
“I encourage meeting with a registered dietitian nutritionist (RDN) to further understand your specific individual needs based on your current intake, health conditions, genetic predisposition, goals, body composition, hydration and more to understand how this may translate into everyday meal choices and intake,” said the dietitian.
Some additional tips to consider, Richard suggested, include assessing what can be added into a person’s daily dietary patterns that is foundational to the MIND diet:
- leafy greens, such as spinach, kale, collard greens, and mustard greens — the antioxidants and beneficial compounds keep protect and support cells all over the body
- berries and bejeweled fruits rich in polyphenols, such as blueberries, raspberries, strawberries, black raspberries, elderberries, cranberries, cherries, etc., which are linked to brain support
- fatty fish once or twice a week, including salmon, mackerel, anchovies, and sardines, which provide omega‑3s that support neuronal health
- lowering unsaturated fats, for instance by swapping out margarine and butter for beneficial fats like olive oil, which may further support neurotransmitters and the absorption of nutrients to protect and fortify cognitive health
- beans and legumes like black beans, butter beans, lima beans, lentils, or peanuts
- whole grains like quinoa, sorghum, or bulgar wheat.
“As with all lifestyle medicine, combining dietary strategies with regular physical activity, good sleep, social connection, and blood pressure control gives the brain the best chance to stay healthy and vibrant long term,” Richard said. “Think about it, pun intended — every bite is a choice you make not just for your body, but for the brain you’ll have decades from now.”
“Being MINDful is a multi-pronged approach. Brain food is not only about assessing the amount and source of nutritional fuel, but also taking inventory of social media consumption and screen time, quality and meaningful relationships, as well as environmental toxin exposure (plastics, pollution etc.,) time connecting with nature, nurturing a spiritual practice and how you care for your needs.”
– Monique Richard, MS, RDN, LDN
