In the news: MIND or MED Diets: May Keep Minds Sharper & Help Protect Vision

Best Ways of Eating for Preserving Health

As in previous years, a panel of nutritionists, dietary consultants and physicians chose the Mediterranean (Med) Diet, and DASH diet as the top diets for their overall health benefits in 2023. The Med diet won in other categories too, including Best Diets for: Healthy Eating, Plant-Based Diets, and Family-Friendly Diets.

Several new studies this month reinforce the idea that the Med and DASH diets – or a combination of the two – may be important in preserving vision and brain health as we age. First a look at the new evidence, then more information about each way of eating.

The MIND diet, Glaucoma Risk & Cognition

The newer Mind diet is a combination of the Med and the DASH diets. It incorporates many individual dietary components that have been linked to brain and ocular health, including green leafy vegetables and produce with antioxidants and flavonoids which are anti-inflammatory.

Not long ago, a study(1) found that a higher MIND diet score as shown by higher intake of foods on the MIND diet was associated with better mental functioning and slower cognitive decline in adults 65 and older, even when accounting for those with Alzheimer's disease.

A study(2) published several months ago followed the diets of participants free of Alzheimer’s who agreed to autopsies of their brains’ postmortem. The results revealed that both the MIND and Med diets were linked with less signs in brain tissues of Alzheimer’s disease.

Earlier this year, a team of researchers also reported(3) that study participants who adhered to the MIND diet had a lower risk of glaucoma – about a 20% lower risk for each 10% increase in adherence. In this study, sticking with the Med diet was not associated with glaucoma risk.

Med Diet and Age-Related Eye Diseases

Following a Med eating pattern has been linked to better odds of preserving overall health, including brain and eye health. A new paper(4) has reviewed 18 studies examining whether closely following the Med diet may influence specific age-related eye diseases. They concluded that better adherence was associated with a lower risk of age-related macular degeneration (AMD), diabetic retinopathy in type 1 and 2 diabetes, and reduced symptoms of dry eye. There was no link between the Med diet and cataracts or glaucoma (although few studies have been conducted).

Quick Look at DASH, Med & MIND Diets

DASH diet DASH stands for Dietary Approaches to Stop Hypertension. It is a healthy-eating plan designed to help prevent or treat high blood pressure. It also may help lower LDL cholesterol linked to heart disease. DASH includes fat-free or low-fat dairy products, fish, poultry, beans and nuts, while limiting foods high in salt, added sugar and saturated fat. To learn more about DASH, go to the Mayo Clinic website: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

MIND diet MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. As the name implies, it is partially based on the Med and DASH diets and was designed to prevent or delay the progression of dementia. Since the eye is basically an extension of the brain, the diet may be of benefit to vision as well. The diet highlights plant-based foods, recommends specific “brain healthy” foods, and limits intake of several unhealthy food items. Learn more at Harvard’s website: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/

MED diet emphasizes whole grains, fruits, and vegetables, legumes, nuts and seeds, olive oil and some lean meat and fish. Designed as a heart-healthy eating plan, it focuses on plants and includes traditional flavors and cooking methods of the region. The Mayo Clinic website offers more details: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

References

1. Dhana, K, et al. MIND diet, common brain pathologies, and cognition in community-dwelling older adults. J Alzheimers Dis. 83:683-92, 2021.
2. Vergroesen J, et al. MIND diet lowers risk of open-angle glaucoma: the Rotterdam Study. Eur J Nutr. 62: 477–87, 2023.
3. Agarwal P, et al. Association of Mediterranean-DASH Intervention for Neurodegenerative Delay and Mediterranean diets with Alzheimer disease pathology. Neurol. 100 (22), 2023.
4. Yi Wu, et al. The Mediterranean diet and age-related eye diseases: A systematic review. Nutrients 15:2043, 2023.