MIND Diet as Part of a Healthy Lifestyle Boosts Cognitive Reserve
Following an overall healthy lifestyle may provide an added layer of brain protection. A new study found individuals who had healthier habits of nutrition, physical activity, alcohol consumption, cognitive activities, and smoking had better cognitive function before death. When the brains of these individuals were studied after they passed away, many had high levels of beta-amyloid plaques and phosphorylated tau tangles, two hallmarks of Alzheimer’s disease. This suggests that those who lead healthier lifestyles had a higher cognitive reserve, potentially protecting them from disease, despite the presence of Alzheimer’s pathology in the brain.
One theory is that a healthy lifestyle may increase the number of neurons and synaptic connections in the brain required to complete thoughts, movements, and tasks, even when surrounded by plaques and tangles in the brain characteristic of Alzheimer’s disease.
What is a healthy lifestyle?
MIND Diet Score 7.5 or Higher - this study found a connection between those who achieved MIND diet scores of at least 7.5 and higher cognitive reserve. Other research also showed this level to be equivalent to a 35% reduced risk for Alzheimer’s disease.
150 Min Weekly Exercise – Those who moved their bodies, on average, 30-60 minutes 3-5 days/week seemed to have greater cognitive protection.
Light to Moderate Alcohol Consumption – this aligns well with the MIND diet, encouraging just one drink daily of wine. Researchers in this study included the important reminder that individuals who do not currently drink should not begin.
Cognitively Stimulating Activities – Regular participation in activities that challenge your brain with new learning can build cognitive reserve. An added bonus would be to do this in a social setting to add socialization to the intellectual stimulation.
Current Non-Smoking – Even those who had a history of smoking still have a chance to build cognitive reserve by quitting. Current non-smokers and never smokers had the highest cognitive protection compared to smokers.
Small changes for a big brain boost
We believe that slow and steady wins the race. In our book, The Official MIND Diet, we walk you through how to adopt a brain-healthy lifestyle with small changes that won’t leave you feeling overwhelmed with diet gimmicks or deprived of your favorite foods. Here are a few recommendations that sync up with what this research study found:
Track Your Weekly MIND Score. Our MIND Diet Refrigerator Chart makes it easy self-monitor your intake throughout the week so you get to choose what you’d like to change to reach a MIND Score of 7.5 or higher. Tracking intake of only 15 MIND foods each week can be much more manageable than counting every calorie, carbohydrate, and fat gram you consume!
Find an Activity you Enjoy. Self-determination theory says we are much more motivated to do things – and continue to do them – if we find them to be fun and enjoyable. So, make exercise work to your advantage! In this study, moderate or vigorous activities were what showed to be protective to the brain. This could include walking, gardening, taking a group class at your local gym or community center, going for a bike ride or hike in nature, or swimming. Pay attention to what feels enjoyable to you in the moment.
Challenge your Brain. Intellectually and socially stimulating activities in this study included reading new books, visiting a museum, playing games and puzzles like cards, checkers, or crosswords. How can you challenge your brain with new learning? Perhaps join a cooking class instead of watching the Food Network? Learn a new language and converse with a native? Set an intention to get out to try something new – even the act of scheduling this can be an organizational challenge.
Reach out for Support. Research shows people can be more successful when working towards making changes in pairs or groups. We encourage working with a partner, team, or professional to provide a little social support if needed. Check out our expert-led guided 6-Week MIND Diet Program for a hands-on journey to brain-healthy living.
