We all know someone, a grandparent, a parent, a neighbour, who’s struggled with memory loss, confusion or a dementia diagnosis.
It’s heartbreaking. And while there’s no magic bullet to stop Alzheimer’s, new research suggests that what’s on our palates could make a big difference even later in life.
The spotlight is on the MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay.
Think of it as a brain-boosting hybrid of two already-famous eating plans: the Mediterranean diet and the DASH diet, both known for supporting heart and overall health.
But here’s the exciting part: A recent large-scale study presented at the American Society for Nutrition’s annual meeting found that people who followed the MIND diet had a significantly lower risk of developing Alzheimer’s and other types of dementia, even if they only started eating this way in middle age or later.
What the study found
Researchers from the University of Hawaii at Mānoa and the University of Southern California analysed long-term data from the Multiethnic Cohort group.
Over 215 000 people aged between 45 and 75, from five racial and ethnic backgrounds, including black, Latino and Asian communities. More than 21 000 of the participants developed Alzheimer’s or related dementia over time.
Here’s what they uncovered:
- People who closely followed the MIND diet had a 9% lower risk of developing dementia.
- The risk dropped by 13% among black, Latino and white participants.
- Even better? Those who improved their diet over 10 years had a 25% lower risk, regardless of their age or background.
In other words, it’s never too late to make a shift; your brain will thank you for it.
What makes this diet different?
According to lead researcher Song-Yi Park, associate professor at the University of Hawaii, the MIND diet specifically targets brain health, unlike general healthy eating plans.
What is the DASH Diet?
DASH stands for Dietary Approaches to Stop Hypertension. It was developed by heart health experts to help lower high blood pressure without needing medication.
Why is it recommended by medical professionals?
High blood pressure (hypertension) is one of the biggest risk factors for stroke, heart attacks, and kidney disease, all of which are growing health concerns in South Africa, especially with high salt intake, obesity, and lifestyle-related stress.
Key features of the DASH diet
- Low in salt (sodium)
- High in fruits and vegetables
- Focuses on whole grains, lean meats, and low-fat dairy
- Limit red meat, sugary snacks, and processed food
- Encourages foods rich in potassium, magnesium, and calcium nutrients that help manage blood pressure
Think less processed meat and slap chips, and more brown rice, spinach, beans, maize meal (with less salt and no margarine), lean chicken, and fruit like bananas and oranges.
What is the Mediterranean Diet?
This way of eating comes from the traditional diets of people living in countries around the Mediterranean Sea, like Greece, Italy and Spain, where rates of heart disease and chronic illness are lower.
Why do doctors love it?
It’s one of the most researched diets in the world and has been linked to:
- Better heart health.
- Reduces inflammation.
- Lower risk of diabetes.
- Improved brain function.
Key features of the Mediterranean diet:
- High in fruits and vegetables.
- Lots of olive oil (healthy fats).
- Whole grains like brown bread, oats, couscous or barley.
- Legumes (beans, lentils, chickpeas).
- Nuts and seeds.
- Fish and seafood a few times a week.
- Limited red meat.
- Wine in moderation (though not essential).
Think of this as a more plant-forward diet. Swap deep-fried meats for grilled fish, use olive or canola oil instead of cooking fat, and enjoy avocado, lentils, and roasted veggies more often.
Why doctors recommend these diets together (MIND)
Both diets:
- Protect the heart and brain.
- Focus on natural, whole foods.
- Reduce intake of salt, saturated fat, and added sugar.
- They are sustainable, not trendy, so they’re safe long-term.
When combined with the MIND diet, these eating patterns give specific attention to brain health, especially for older adults at risk of Alzheimer’s and dementia. That’s why nutritionists and doctors worldwide, including here in SA, are taking notice.
What to avoid
- Fast food or fried food less than once a week.
- Less than once a week-red meat.
- Pastries and sweets: no more than five per week.
- Cheese: less than once a week.
Does this diet prevent Alzheimer’s?
To be clear, this study shows a strong association, not direct cause and effect. As Dr Walter Willett from Harvard University noted, while the findings are compelling, we can’t say for certain that diet prevents dementia.
And beyond brain health, it’s a win-win: the MIND diet also supports heart health, reduces cancer risk, and can improve overall energy and mental clarity.
