Can the MIND diet help prevent cognitive decline? Expert answers

By now we all know the importance of good nutrition in delaying ageing symptoms and in maintaining peak physical shape But what if it was also possible to protect your brain against cognitive decline simply by being more selective about your food Thatrsquos what the MIND diet proposes mdash a snappier abbreviation for the MediterraneanDASH Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay this diet is a researchbacked eating pattern thatrsquos designed to slow cognitive ageing And as per a 2023 study published in the New England Journal of Medicine this diet can significantly reduce the risk of cognitive declineMilletbased bread and avocados is a healthy breakfastEating smartThe MIND diet brings together the best of the Mediterranean and DASH diets Together they create a powerful antiinflammatory duo that doesnrsquot just fuel the body it actively supports brain health explainsKarishmma Chawla a functional medicine nutritionist and lifestyle educator She adds ldquoThe MIND diet cherrypicks the nutritional stars from each diet mdash from the Mediterranean side it incorporates fruits legumes beans nuts olive oil fatty fish and lean proteins like turkey From DASH it takes lean poultry beans nuts and seeds fruits and veggies and lowfat or fatfree dairy What stands out is the dietrsquos alignment with gut health principles In that these foods arenrsquot just brainfriendly but theyrsquore gutloving too And as we know in functional medicine a healthy gut equals a happier brainrdquo Following an antiinflammatory plan like the MIND diet therefore helps reduce systemic inflammation including in the brain This supports cognitive clarity mood balance and longterm neurological health From a functional medicine lens itrsquos a wellrounded approach that nurtures the gutbrain axis while supporting metabolic resilience Chawla elaboratesKarishmma ChawlaBrain firstThe MIND diet is suitable for people experiencing issues such as brain fog brain blurriness focus issues poor concentration depression and anxiety says Chawla ldquoWhen your gut health is altered producing an internal environment called dysbiosis it gives rise to a leaky gut and hampers the gutbrain axis The signals that are sent to your heart and brain via the vagus nerve are thus altered and compromised Measures such as acupuncture can stimulate the vagus nerve helping your body shift from lsquofight or flightrsquo to lsquorest and digestrsquo while cold plunges help tone the vagus nerve through controlled stress exposure improving your bodyrsquos resilience and regulationrdquo she clarifiesGive it a tryFor those keen to get started Chawla shares the following meal plangtgt Prebreakfast Start your day with a fresh smoothie itrsquos the easiest way to sneak in your greens before your brain fully wakes up A handful of spinach some antioxidantrich berries and donrsquot forget a scoop of clean hydrolysed vegan or whey hydrolysed isolate that aligns with your gutgtgt Breakfast Milletbased bread with smashed avocado and a softboiled egg on top Or go the classic route with a warm brown rice veggie chilla and a spoonful of homemade green chutneygtgt Lunch Itrsquos all about balance and colour A hot jowar roti or chilla two types of vegetables some dal or legumes for steady energy and a serving of fatty fish if you prefer gtgt Dinner Brown rice pulao or biryani with a palmsized portion of grilled or tandoori chicken Pair this with a mixed veggie soup or sauteacuteed greensStrengthen the gutbrain axisChawla notes that when you start healing or preventing a leaky gut you also safeguard your leaky brain which helps boost your cognitive function She lays down the basic building blocks of a thriving microbiome dubbed as the gutloving trio Prebiotics probiotics and polyphenols1 Prebiotics feed your good gut bugs They include garlic onions asparagus toss it in salads and dandelion teamdashsimple powerful everyday foods2 Probiotics bring the live cultures Add yogurt below kefir kombucha your fizzy party upgrade sauerkraut or go for quality supplements with Lactobacillus Bifidobacterium and Saccharomyces Boulardi which become your gutrsquos frontline warriors3 Polyphenols are colourful and moodlifting Load up on blueberries cherries flaxseeds pomegranates turmeric and a dash of resveratrol The brighter your plate the better your gut and your brain healthDonrsquot forget to include sufficient sources of protein in your diet Proteins function as the raw material for producing hormones and are very essential for brain health