Brain health is no longer the sole territory of neurologists and researchers—it’s trending everywhere from TikTok to travel. Wellness destinations like Kamalaya in Koh Samui (yes, the latest White Lotus location) have launched brain-focused programmes promising sharper cognition and mental clarity. And the urgency is real. Neurodegenerative diseases like Alzheimer’s and dementia are on the rise globally, particularly in the Northern Hemisphere. One study predicts that cases of dementia will soar from 57 million in 2019 to 152 million by 2050.
Enter: the MIND diet. Short for Mediterranean-DASH Intervention for Neurodegenerative Delay, it’s a research-backed eating pattern designed to slow cognitive ageing. A 2024 study published in Neurology found that the MIND diet could significantly reduce the risk of memory decline. So, what exactly does it involve?
How the MIND diet works
The MIND diet fuses two of the world’s most respected eating plans:
- The Mediterranean diet
- The DASH (Dietary Approaches to Stop Hypertension) diet
Originally developed in 2015 by Dr Martha Clare Morris and her team at Rush University Medical Centre, the MIND diet focuses on whole, unprocessed foods that support brain function. Think: antioxidant-rich vegetables, healthy fats, plant proteins and low-sugar meals. It’s easy to follow, doesn’t require expensive ingredients, and is sustainable over time.
The science-backed benefits of the MIND diet
- Helps prevent Alzheimer’s and other neurodegenerative diseases
- Reduces the risk of cognitive decline and memory loss
- Supports cardiovascular health
- May help regulate blood pressure
- Aids in managing weight
- Could reduce the risk of type 2 diabetes
- Fights chronic inflammation, linked to both brain and body ageing
There are no known risks or side effects, though consulting a healthcare provider is always advised before starting any new eating regimen.
What to eat on the MIND diet
The MIND diet champions a colourful, fibre-rich plate filled with antioxidants that combat oxidative stress in the brain. Key foods include:
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