As the population ages and dementia cases climb significantly, a new study offers a promising message: what we eat may help safeguard our brains. Researchers discovered that people who follow a specific meal plan known as the MIND diet are less likely to develop Alzheimer's disease and other forms of dementia – even if they begin the diet later in life. 

The study, which was published in Alzheimer's & Dementia: The Journal of the Alzheimer's Association in March 2024, looked at the dietary habits of almost 5,000 elderly persons across several years. The researchers measured how closely people followed the MIND diet and linked it to their cognitive health outcomes. The findings were striking: individuals who strictly adhered to the MIND diet had a 40% lower risk of acquiring dementia. 

"People who improved their diets the most saw the biggest reductions in risk, regardless of their age when they started," said Dr Klodian Dhana, one of the study's lead authors at Rush University Medical Centre. 

The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a careful combination of two well-studied eating patterns: the Mediterranean diet and the DASH diet. While the Mediterranean diet promotes heart health and DASH is known to lower high blood pressure, the MIND diet focuses on protecting the brain from age-related deterioration. It focuses on foods high in nutrients that promote cognitive function, such as leafy greens (such as spinach and methi), berries (particularly blueberries and strawberries), almonds, whole grains, legumes, fish, and olive oil. At the same time, it recommends avoiding foods that may harm brain function over time, such as red meat, butter, cheese, fried foods, and sugary pastries. By emphasising both nourishment and restraint, the MIND diet provides a realistic strategy to promote brain health via ordinary meals. 

Dementia is an increasing concern. According to the World Health Organisation (WHO), dementia affects over 55 million people worldwide, with approximately 10 million new cases reported each year. Alzheimer's disease is the most common kind, accounting for 60-70% of cases. According to a 2020 study by the Indian Council of Medical Research (ICMR), the number of dementia patients in India is anticipated to triple by 2050 as life expectancy rises and urban lifestyle changes take effect. 

However, there is currently no cure for dementia. Current treatments provide very minimal symptom alleviation. This is why prevention — or delaying onset — is so critical. 

"This study adds to a growing body of research that diet, which is a modifiable lifestyle factor, could play a key role in protecting brain health," said Dr Lisa Mosconi, a neuroscientist at Weill Cornell Medicine who was not involved in the study but has undertaken similar studies. 

One of the most exciting findings of the study is that dietary adjustments can still be useful later in life. Participants who modified their eating habits in their 60s or even 70s experienced significant reductions in dementia risk. 

"You don't need to be perfect. Even minimal adherence to the MIND diet resulted in noticeable advantages," Dr Dhana stated. 

However, researchers stress that nutrition alone would not remove the risk of dementia. Other aspects to consider include genetics, education level, physical exercise, and social interaction. Furthermore, access to fresh, healthy foods remains an issue in many locations, particularly in low-income groups and rural areas in nations such as India. 

According to public health experts, the findings should encourage more governments to invest in nutritional education, school and senior feeding programs, and subsidised healthy food options.