ALZHEIMER’S Disease and the MIND Diet

Alzheimer’s Disease and the MIND Diet

The MIND Diet is a dietary pattern which is a “hybrid” of two proven health promoting diets – The DASH Diet and the Mediterranean Diet.

Dr. Martha C. Morris, ScD, and colleagues from the Department of Internal Medicine, and the Rush Alzheimer’s Disease Center at  Rush University Medical Center, Chicago, IL, USA,
( published and article entitled, “MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease” in the journal  Alzheimer’s and Dementia, 2015 Feb 11.

This study evaluated 923 subjects between 58 and 98 years of age, followed on average 4.5 years and compared the DASH, Mediterranean and MIND dietary patterns and the risk of Alzheimer’s Disease. If all the diets were strictly adhered to they all reduced risk to Alzheimer’s disease while moderate adherence to the MIND diet was the only dietary pattern to still reduce the risk to  Alzheimer’s disease.

1. Green leafy vegetables  – six or more servings a week provide the greatest brain benefits.
2. Other vegetables  – Eat a salad and at least one other vegetable every day to reduce the risk of Alzheimer’s.
3. Nuts contain healthy fats, fiber and antioxidants. Eat nuts at least five times a week.
4. Berries are the only fruit specifically recommended in the MIND diet. Blueberries are one of the more potent foods for brain protecting. Strawberries are but to a lesser degree. MIND diet recommends eating berries at least twice a week.
5. Beans should be eaten 3 times per week are high in fiber and protein, and low in calories and fat, they also help keep your mind sharp as part of the MIND diet and reduce you risk to Alzheimer’s.
6. Eat at least 3 servings of whole grains daily.
7. Eating fish once per week helps protect brain function. More frequently has no more advantage.
8. Poultry two or more servings a week.
9. Olive oil had greater protection against cognitive decline compared to other oils and fats.
10. 1 glass of any color wine daily. No more.

1. Reduce red meat 4 servings per week.
2. Butter and stick margarine should be limited to less than a tablespoon per day
3. Eat cheese no more than once a week to reduce your risk of Alzheimer’s.
4. Pastries and sweets are limited to no more than five “treats” per week.
5. Fried foods should be limited to no more than once a week for optimal brain health.

Additional Alzheimer’s Disease Reference:
Reversal of Cognitive Decline: A Novel Therapeutic Program Aging, 2015 Spe;6(9):707-717.

Table 1 – Tests done and treatment approaches
Table 2 – Results of study on memory improvement and return to work

It is much better to prevent Alzheimer’s disease than treat it after-the-fact even though the work of Dr. Bredesen above is very hopeful.

Dale Bredesen, MD:

Kirk’s Video Blog on the Dr. Bredesen Alzheimer’s disease study.
Program Improves Memory in Alzheimer’s Disease Patients!

Be and Stay Well,

You can call Kirk for brief health and medical questions at Health Associates Medical Group where he works at (916)489-4400 Monday thru Friday 8-9:00 a.m. PST.

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