Comprehensive approach to brain health
Supporting brain function and preventing dementia-related diseases, such as Alzheimer’s and Parkinson’s, is often associated with “exercising the neurons” – learning new things, solving puzzles and forcing the mind to take on constant challenges. Increasingly, however, brain health is being approached comprehensively, as we now know it is a matter of physical activity and proper diet. But what is the “right” diet? The scientific world has answered this question in a very concrete way – it’s the MIND diet.
Is prevention of neurodegenerative diseases so important that it determines the dietary regime? The answer is yes. This is important because the problem is growing with each passing year. It is so big in Poland that in 2023 the Supreme Audit Office (NIK), concerned about the growing number of dementia-related diseases, organised a panel discussion with specialists.
The panellists agreed that it is healthy lifestyles and prevention in the broadest sense that are of paramount importance to stop the unfavourable trend [1]. The Polish researchers also compared the causes of mortality in 20 developed countries in the years 1989-1991 and 2008-2010. They observed a clear upward trend in the harmfulness of neurodegenerative diseases [2].
The deteriorating state of the mind’s cognitive functions can significantly hamper life, reducing its quality and even contributing to death. Preventive measures are therefore very important, and not too difficult by the way.
Benefits of physical activity
Researchers agree that physical activity is important in the prevention of neurodegenerative diseases [3]. Among other things, it contributes to:
- better blood supply to the brain,
- the release of so-called neurotrophins that sustain the functioning of nerve cells,
- dopamine production (a deficiency of this neurotransmitter can cause the development of Parkinson’s disease).
Experts stress that the exercise undertaken should be regular and moderate. For example, Nordic walking, tai chi or some types of dance are recommended [3]. However, physical activity is only half the battle. If you really want to take care of your brain, it will be necessary to look at what you eat as well.
MIND, or diet for the brain
While the recommendations are very general when it comes to exercise, diet has lived up to its own carefully crafted and research-proven formula. We are talking about the so-called MIND diet. In theory, it is a relatively new idea – the first scientific data on it dates back to 2015 [4]. In practice, however, as the name implies, MIND, or the Mediterranean – DASH Intervention for Neurodegenerative Delay, is based on two dietary models that had already been well-known much earlier – the Mediterranean diet and DASH. Specialists recommend it most often for three reasons:
- improves cognitive function,
- reduces the risk of dementia-related diseases,
- slows the progression of such diseases.
Importantly, the benefits of this diet are also confirmed by science. The “Medycyna Praktyczna” (Practical Medicine) site cites a study conducted by Rush University Medical Centre of Chicago and the Harvard School of Public Health of Boston [3], in which several years of observations confirmed the beneficial effects of the MIND diet on the subjects’ brains.
MIND diet components
In the simplest terms, the MIND diet is a composition with proven effects that support brain function. Its components have anti-inflammatory and anti-oxidant effects.
They also reduce the formation of so-called amyloid plaques, which interfere with communication between nerve cells and even lead to their death [4].
What products are included in the MIND diet?
- green leafy vegetables – at least 6 servings per week,
- other vegetables – at least 1 serving a day,
- berries – at least 2 servings per week,
- nuts – at least 5 servings per week,
- whole grain cereal products – at least 3 servings a day,
- legume seeds – more than 3 meals per week,
- fish (non-fried) – at least one meal a week,
- poultry (non-fried) – at least 2 meals per week,
- olive oil [4].
The MIND diet features ingredients containing omega-3 fatty acids, which have a positive effect on our cognitive functions and ability to respond to stimuli. The main sources of these acids are sea fish, high-quality plant oils, nuts and seeds, such as chia [5].
Olive oil, indicated as the main fat for meal preparation, functions in the MIND diet not only as a source of omega-3. It is also rich in vitamin E, which has strong antioxidant effects and exhibits a positive effect on the brain [4]. Antioxidants can also be found in other elements of the MIND diet, such as nuts (especially walnuts, pecans and almonds) [4].
Moreover, ingredients in the MIND diet abound in folic acid, the deficiency of which contributes to nervous system disorders, neuropsychiatric disorders, and acceleration of dementia or Alzheimer’s disease [5]. That is why the MIND diet includes leafy green vegetables (e.g. spinach, lettuce, parsley) [5].
Greens are also responsible for providing numerous vitamins and nutrients, including carotenoids and flavonoids, which have been directly linked to reducing the risk of dementia and cognitive impairment [4].
The most controversial ingredient that appears in some studies on the MIND diet is a glass of wine a day. Some researchers suggest that consuming alcohol in small amounts may reduce the risk of dementia [4]. On the other hand, however, it is increasingly emphasised that there is no “safe” dose of alcohol for health [6].
What harms the brain?
Nevertheless, the MIND diet is not only recommendations, but also contraindications. Products such as high-saturated and trans fats, red meat, cheese, fried foods, sweets should be excluded from or significantly reduced in the daily menu. Special attention should also be paid to the intake of saturated fatty acids, which increase the risk of dementia [4]. They can be found in margarines, most fast-food dishes and confectionery, among other things. It is better to replace them with the ingredients included in the MIND diet.
The MIND diet is most often mentioned in the context of brain health and prevention of neurodegeneration. However, nothing prevents it from being recommended to anyone who wants to take care of their health. Experts emphasise that it is a composition of minerals, vitamins and antioxidants, which – regardless of the purpose – is worth including in the daily menu [5]. Let’s also remember that MIND is not one of the “miracle diets” that promise a quick weight loss. But these types of solutions never serve the brain or the whole body.
References:
[1] https://www.nik.gov.pl/aktualnosci/choroby-neurodegeneracyjne-panel-ekspertow.html
[2] https://naukawpolsce.pl/aktualnosci/news%2C406086%2Cchoroby-neurodegeneracyjne-coraz-czestsza-przyczyna-zgonow.html
[3] https://pulsmedycyny.pl/obserwujemy-lawinowy-wzrost-zapadalnosci-na-chorobe-parkinsona-1184284
[4]https://ncez.pzh.gov.pl/tag/dieta-mind/
[5] https://psychiatria.com/2022/04/dieta-mind-to-dieta-dla-mozgu/
[6] https://www.mp.pl/pacjent/choroby-ukladu-krazenia/aktualnosci/217593,eksperci-nie-ma-bezpiecznej-dawki-alkoholu