What Is The Mind Diet Plan And How Does It Incorporate The Dash And Mediterranean Diets
MIND is a hybrid of the Mediterranean diet and DASH diet, and research suggests it may reduce the risk of developing dementia or slow the decline in brain health, says Becky Kerkenbush, RD, a clinical dietitian with Watertown Regional Medical Center in Wisconsin.
In a study from 2015, the nutritional epidemiologist Martha Clare Morris, ScD, and her colleagues at Rush University Medical Center in Chicago referenced past studies on the dietary connection between food and cognitive decline, and then borrowed concepts from the Mediterranean diet and the DASH diet two plant-based diets to develop a meal plan with brain-boosting benefits. Thus the MIND diet was born.
Although there are similarities among all three diets, the MIND diet is the only one that encourages the consumption of foods that have been found to promote cognitive health.
Expert Offers Insight On Alzheimers Causes Prevention Diagnosis And Treatment
Mayo Clinic psychologist Glenn E. Smith, PhD, answers five questions
Expert offers insight on Alzheimers causes, prevention, diagnosis and treatment
Reporters/editors/producers note: The following feature was produced by the American Psychological Association. You may reprint it in its entirety or in part. We only request that you credit APA as the source. A photograph of Dr. Smith is available upon request.
Introduction
Alzheimer’s disease is a chronic brain disease that gradually erodes an individual’s memory, intellectual abilities and personality. As of 2012, an estimated 5.2 million Americans one in eight people age 65 or older have Alzheimer’s, according to the Alzheimer’s Association. And this number is expected to increase rapidly as America’s baby boomers reach retirement age. Psychologists play an important role in the prevention, diagnosis and treatment of this disease, which is the sixth leading cause of death in the United States.
APA recently asked him the following questions:
APA: News about Alzheimer’s frequently focuses on the use of medications to treat the disease. Are there behavioral treatments that can help without medication?
APA: What is early-onset Alzheimer’s and do the symptoms differ between early-onset and when it occurs at a later age?
APA: What are the most important steps a person can take to prevent onset of the disease?
Dr. Smith: The National Alzheimer’s Plan, released in May, involves five major strategies:
Alzheimer’s Disease Research Centers
The National Institute on Aging funds 33 Alzheimer’s Disease Research Centers at major medical institutions across the United States. Researchers at these Centers are working to translate research advances into improved diagnosis and care for people with Alzheimer’s disease, as well as working to find a treatment or way to prevent Alzheimer’s and other types of dementia. In addition, NIA funds four Exploratory ADRCs that are designed to expand and diversify research and education opportunities to new areas of the country, new populations, and new areas of science and approaches to research.
For people and families affected by Alzheimer’s disease and related dementias, the ADRCs offer:
- Help with obtaining diagnosis and medical management
- Information about Alzheimer’s and related dementias, services, and resources
- Opportunities for volunteers to participate in clinical trials and studies and research registries
- Support groups and other special programs for volunteers and their families
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Four Pillars Of A Brain
Scientists dont yet know for certain what causes Alzheimers disease, the most common form of dementia. And there is currently no medication that can reverse it, said Dr. Uma Naidoo, the director of nutritional and metabolic psychiatry at Massachusetts General Hospital and the author of This Is Your Brain on Food.
But, she said, we can impact how we eat.
Research shows that people with certain conditions like heart disease, high blood pressure, obesity and diabetes are more likely than those without such conditions to experience age-related cognitive decline. And the risks of developing those conditions can be increased by poor diet and a lack of exercise, suggesting there are things you can do to lower the chances of developing dementia, Dr. Naidoo said.
Two diets in particular, the Mediterranean diet and the MIND diet both of which encourage fresh produce, legumes and nuts, fish, whole grains and olive oil have been shown in scientific studies to offer strong protection against cognitive decline.
One study, , analyzed the diets and cognitive performance of more than 5,900 older U.S. adults. Researchers found that those who most closely adhered to either the Mediterranean diet or the MIND diet had a 30 to 35 percent lower risk of cognitive impairment than those who adhered to these diets less closely.
Pressing Toward The Mark: A Faith
Dr. Maisha Robinson of the Mayo Clinic Alzheimers Disease Center was awarded a grant from the Community Foundation of Northeast Florida to forge partnerships with local Black Churches and the Alzheimers Association to help provide resources in their approach to congregation members who are having memory issues or other signs of Alzheimers Disease and dementia.
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Mayo Clinic Adrc Investigators Study Form Of Alzheimer’s Disease That Strikes Younger Adults
Mayo Clinic researchers have defined a form of Alzheimers disease that can strike younger people as early as their 40s, presents with symptoms that are different from typical Alzheimer’s disease, and affects a different part of the brain than is typically seen in Alzheimers disease.
In a paper published in the journal Brain Communications, the ADRC researchers report a series of 55 patients with this form of Alzheimer’s disease. The average age of symptom onset was approximately 54 years old, whereas typical Alzheimer’s is most likely to appear after age 65. In these patients with younger onset Alzheimer’s disease, the progressive dementia syndrome more prominently affected the ability to multitask, organize and plan, whereas the memory deficits seen in typical Alzheimers disease were not as significant. In fact, many patients showed no dysfunction or cell loss in the memory center of the brain. This pattern of Alzheimer’s disease has been observed before, but the new study helps characterize and understand it better.
Puzzles Help But Challenging Yourself Helps More
Many of us have heard the use it or lose it theory about preventing cognitive decline and engage ourselves in activities such as brain games or word puzzles to keep our brain busy. But few are familiar with the notion that challenging yourself mentally or physically is what really makes the difference for the brains plasticity.
Plasticity refers to the way the brain adapts and changes based on experiences. Learning a new language, a new dance move, or working hard at things outside of your comfort zone all allow new wires to form in the brain. The mindfulness, concentration, and sense of purpose achieved during these activities truly strengthen the learning and memory functions of the brain.
Thats why as we age, setting and achieving meaningful goals is important for more than just our sense of self-fulfillment and happiness. It helps our brain adapt and extends our memory health as we get older.
Read Also: Does Alzheimer’s Qualify For Disability
An Older Brain Is An Advantage
There are many aspects to cognitive function. Yes, as you age, your brains processing speed may become slower one reason why you might take a little longer to come up with the word youre looking for. You may also have a harder time multitasking.
However, when youre older, youve likely accumulated more vocabulary than a younger person. You can also look at the bigger picture much more easily. Overall, people can and should retain a stable level of cognitive abilities.
When were older, we form longer connections between cells in the brain, allowing us to relate things that might seem very different and connect them with memories of people and places. So, where a toddler might see a curved yellow object and think banana = snack, an older person might see that same object, recognize it as a banana, and remember the taste and smell of their mothers banana bread. An older persons brain has formed the connections to make memories and higher levels of thinking possible. This is why in many ways, our brains actually get better with age.
Watch a video of Wolk Center for Memory Health Medical Director Dr. Alvaro Pascual-Leone describe why the brain changes associated with aging are a good thing:
Safer Senior Living In Uncertain Times
In our latest episode, “Safer Senior Living in Uncertain Times,” we hear from Julie Schroeder and Martha Samuelson as they speak on their experience of having a parent in an independent living community during COVID-19. They shed light on the advantages senior living communities can offer during these unprecedented times.
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Mayo Clinic Investigators Work To Develop A Blood Test To Accurately Diagnose Alzheimers Disease In African Americans
Mayo Clinic researchers are developing a simple blood test to make it possible for African Americans to get an accurate diagnosis of Alzheimers disease. This is possible because Jacksonville community members consented to donate blood samples to advance Mayo Clinic studies on aging, memory loss, and dementia. We are grateful to our local community for their support and partnership in working towards a cure for Alzheimer’s disease and related dementias. To quote Dr. Minerva Carrasquillo, Determining the most relevant risk factors and mechanisms of disease in each community will help us develop ways to prevent and treat Alzheimers disease equitably in all communities. Please visit the Jacksonville Free Press website to learn more about this study. If you are interested in joining the fight against Alzheimer’s disease, contact us at 904-953-6523.
Mayo Clinic Conference On Brain Health & Dementia To Take Place Virtually On October 29th 2021
Conference on Brain Health & Dementia at a Glance:
Date: Friday, October 29th
Time: 10:30am-5:30pm ET
Location: Virtual
Formerly known as ‘Meeting of the Minds’, the Mayo Clinic Conference on Brain Health & Dementia will pay tribute to all that families impacted by dementia are going through during these unprecedented times, while providing a unique opportunity to learn, feel connected, and gain a renewed sense of hope for a brighter path forward.
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Dr Floyd Wills Honored As Community Health Hero
Dr. Floyd Wills, Family Medicine physician and investigator in the Mayo Clinic Alzheimer’s Disease Research Center, has been named a recipient of the inaugural “Community Health Heroes” award from Agape Family Health, a local non-profit organization whose mission is to make comprehensive healthcare services available to the entire Jacksonville community, regardless of race, national origin, gender, age or socioeconomic status.
Dr. Willis is recognized for his research in Alzheimers disease among African-Americans, as well as for his current partnership with Edward Waters College to examine the potential role of students from minority-serving institutions in providing health education to the surrounding community.
Physical Exercise As A Preventive Or Disease
- J. Eric AhlskogCorrespondenceIndividual reprints of this article are not available. Address correspondence to J. Eric Ahlskog, PhD, MD, Department of Neurology, Mayo Clinic, 200 First St SW, Rochester, MN 55905
- Department of Psychiatry and Psychology, Mayo Clinic, Rochester, MNDepartment of Health Sciences Research, Mayo Clinic, Rochester, MN
- Ronald C. Petersen, PhD, MD 1Author Footnotes1 Dr Petersen reports the following relationships: Pfizer , Chair, Safety Monitoring Committee Janssen Alzheimer’s Immunotherapy , Chair, Safety Monitoring Committee consultant for Elan Pharmaceuticals and GE Healthcare.Ronald C. PetersenFootnotes1 Dr Petersen reports the following relationships: Pfizer , Chair, Safety Monitoring Committee Janssen Alzheimer’s Immunotherapy , Chair, Safety Monitoring Committee consultant for Elan Pharmaceuticals and GE Healthcare.AffiliationsDepartment of Neurology, Mayo Clinic, Rochester, MNDepartment of Health Sciences Research, Mayo Clinic, Rochester, MN
- Show footnotesHide footnotesAuthor Footnotes1 Dr Petersen reports the following relationships: Pfizer , Chair, Safety Monitoring Committee Janssen Alzheimer’s Immunotherapy , Chair, Safety Monitoring Committee consultant for Elan Pharmaceuticals and GE Healthcare.
Mayo Clin Proc.
Neurology.
Neurology.
Neurobiol Aging.Trends Neurosci.
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One Size Does Not Fit All: Supporting Couples With Varying Care Needs
The continuing care retirement communities of Hebrew SeniorLife are known for helping individuals and couples maximize their mutual quality of life while also providing the health care and social support each individual needs. On this episode well discuss this common scenario with Aline Russotto, Executive Director of Orchard Cove in Canton, and Bob Tutnauer, a resident of NewBridge on the Charles in Dedham.
Diagnosis Of Mci And Dementia
Participants underwent a face-to-face evaluation including a neurological examination, a risk factors ascertainment, and extensive neuropsychological testing. The reader is referred elsewhere for details on the face-to-face evaluation . Briefly, the neurological evaluation comprised a neurological history review, administration of Short Test of Mental Status , and a neurological examination. The risk factor assessment interview was conducted by a nurse or study coordinator and included the Clinical Dementia Rating Scale . Lastly, neuropsychological testing was administered by a psychometrist in order to assess performance in four cognitive domains: memory , language visuospatial skills and executive function . An expert consensus panel consisting of physicians, study nurses and neuropsychologists reviewed and evaluated the results for each participant and made a diagnosis of MCI or dementia. The clinical diagnosis of MCI was made based on the published Mayo Clinic criteria . Dementia was diagnosed according to DSM-IV criteria .
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Nuts Whole Grains Legumes And Olive Oil
Nuts and seeds have been repeatedly linked to slower cognitive decline.
In one 2021 review of 22 studies on nut consumption involving nearly 44,000 people, researchers found that those at high risk of cognitive decline tended to have better outcomes if they ate more nuts specifically walnuts. However, the authors acknowledged some inconsistency among the studies and inconclusive evidence.
Another study, , looked at about 16,000 women ages 70 and up between 1995 and 2001. Researchers found that women who said they consumed at least five servings of nuts per week had better cognitive scores than those who did not eat nuts.
Whole grains, as well as legumes, like lentils and soybeans, also appear to have benefits for heart health and cognitive function. In one 2017 study of more than 200 people in Italy aged 65 and older, researchers found an association between consuming three servings of legumes per week and higher cognitive performance.
And olive oil, a main component of both the Mediterranean and MIND diets, has strong links with healthy cognitive aging. One 2022 study of more than 92,000 U.S. adults found that higher intakes of olive oil were associated with a 29 percent lower risk of dying from neurodegenerative disease and 8 percent to 34 percent lower risk of mortality overall when compared with those who never or rarely consumed olive oil.
Latest Episode Family Conversations And Aging: Its Complicated
Host Tara Fleming interviews Hebrew SeniorLifes Lori Feldman, LICSW, about how family patterns and communication styles can impact our ability to help aging parents make decisions about care and senior living. The episode covers common themes, tips for connecting, and strategies for finding common ground around what matters most.
Lori Feldman, LICSWResident Support Advisor, NewBridge on the Charles
Prior to her position at NewBridge, she was a licensed clinical social worker at the Deanna and Sidney Wolk Center for Memory Health at Hebrew SeniorLife in Boston and the MaRPEH Care Manager at Center Communities of Brookline, the Simon C. Fireman Community, and the Jack Satter House. She received a bachelor’s in psychology from Clark University and an MSW from Salem State University with a concentration in older adult/end-of-life care.
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Increase Your Social Engagement
Compelling research suggests seniors who spend most of their time in their immediate home environment are almost twice as likely to develop AD compared to those who travel more. These findings, however, may also reflect the general health of the individuals.
The Mayo Clinic advises that being engaged with your surroundings is good for your mental, physical, and emotional health.
Alzheimers Vs Dementia: Whats The Difference
Both Alzheimers disease and dementia involve cognitive decline, but not all dementia patients have Alzheimers. Dementia is one of the main symptoms of Alzheimers, and Alzheimers is the most common type of dementia.
Alzheimers disease is caused by misshapen protein structures in the brain . Over time, the malformations kill the brain cells theyre in, limiting cognitive function.
Because Alzheimers is defined by these microscopic changes in the brain, doctors cant say for certain whether a person has Alzheimers without performing an autopsy.
The early symptoms of Alzheimers disease include:
- Difficulty finding the right words when speaking or writing
- Getting lost easily
When a patient starts to develop noticeable symptoms, Alzheimers medications may help. However, making diet and lifestyle changes seems to be just as effective, if not more so.
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Listen To This Article
Walnuts can improve cognitive function. Blueberries can boost memory. Fish oil supplements can lower your risk of Alzheimers disease.
You may have noticed these buzzy brain food claims scattered across online health articles and social media feeds. But can certain foods or diets really stave off or prevent dementia?
Experts say that while nutrition studies are notoriously challenging to carry out, there is a compelling and ever-growing body of research that does suggest that some foods and diets may offer real benefits to an aging brain. So we spoke with two dozen researchers and pored over the research to better understand the links between diet and dementia.
You Dont Have To Have Dementia With Alzheimers Disease
Nowadays, people are more familiar with the differences between Alzheimers disease and dementia.
Alzheimers is a specific disease, while dementia is the manifestation of an underlying condition. Alzheimers is just one of many conditions that can cause dementia, including Parkinsons disease, Lewy body disease, and more. In dementia, the decline in memory, orientation to time and place, judgement, language, and motor and spatial skills are so severe that the persons day-to-day life is impacted.
Two studies of aging, The Nun Study and The Adult Changes in Thought Study, showed that there are patients whose brains show the pathology of Alzheimers disease, but the disease never led to being disabled by dementia or even showing any symptoms.
One theory is the compensatory mechanism called cognitive reserve, which is how flexible and resilient your brain is and how it copes with damage. The brains of people with Alzheimers show abnormal levels of the sticky protein beta-amyloid, which forms plaques that disrupt communications between neurons. A person with a large amount of cognitive reserve could build back-up circuitry in the brain, rerouting around the traffic jams caused by plaque buildups. In this case, with the same amount of amyloid, they would show much less cognitive decline.
Read Also: Is Alzheimer’s More Common In A Certain Race