Alzheimer’s disease: The diet that rewinds your mindset by 18 years: A path to rejuvenation

To support a vibrant brain as we age, older adults should prioritize leafy greens, fish, legumes, and olive oil in their diets.

A recent study published in Neurology revealed that participants following the Mediterranean and MIND diets had significantly less plaque buildup in their brains, a common indicator of Alzheimer’s disease.

The findings were striking, showing that the brains of those adhering to these diets appeared up to 18 years younger.

Previous research has already linked both the Mediterranean and MIND diets to a slower rate of cognitive decline and a reduced risk of developing Alzheimer’s disease, according to the researchers who expanded on earlier studies highlighting their cognitive benefits.

Researchers from Rush University examined brain tissues from 581 participants in a long-term study focused on memory and aging.

Participants enrolled in the study in the 1980s and agreed to donate their brains post-mortem. They completed detailed questionnaires each year regarding their dietary habits, which the researchers used to create a scoring system.

Those with the highest scores on the Mediterranean diet exhibited brains that were, based on plaque accumulation, 18 years younger than those with the lowest scores. The differences for the MIND diet were also significant, though slightly less pronounced.

Notably, certain foods had particularly beneficial effects; for example, those consuming at least seven servings of leafy greens weekly were found to have brains that were up to 19 years younger than peers who had no more than one serving.

Differences Between the Diets

The traditional Mediterranean diet, associated with lower risks of heart disease and stroke, is abundant in fish, olive oil, vegetables, fruits, beans, nuts, and whole grains.

The MIND diet shares some elements with the Mediterranean diet but places a stronger emphasis on leafy greens and berries, as research indicates these foods benefit brain health.

Both diets, as noted by researchers at Rush University, focus on plant-based foods rich in various nutrients and compounds that can reduce inflammation and protect cells from damage. Additionally, both diets limit red meat, sugar, and processed foods.