Unhealthy diet
Diets low in greens, fish and olive oil and high in processed food are associated with faster cognitive decline.
Why it matters
The MIND diet (greens, berries, fish, olive oil, whole grains) reduced Alzheimer's incidence by up to 53% in observational studies.
What to ask at the checkup
Ask whether a dietary review or referral to a nutritionist would help
Screening: Self-reported dietary pattern
Sources
A 2 year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring versus control to prevent cognitive decline in at-risk elderly people (FINGER)
Ngandu T, Lehtisalo J, Solomon A et al.. The Lancet, 2015.
Combining diet, exercise, and brain training kept thinking skills sharper than standard advice alone.
Effect of the MIND Diet on Cognitive Decline in Older Adults
Barnes LL, Leurgans SE, Aggarwal NT et al.. New England Journal of Medicine, 2023.
A diet emphasizing greens, berries, fish and olive oil slowed memory decline in older adults.
MIND Diet Associated with Reduced Incidence of Alzheimer's Disease
Morris MC, Tangney CC, Wang Y et al.. Alzheimer's & Dementia, 2015.
People who followed the MIND diet closely had about half the Alzheimer's rate; even partial adherence helped.
Routines for this factor
Swap one dinner to fish or lentils
Cook or order a dinner with fish, lentils or beans instead of red meat.
15 min, difficulty 2/3
Add a handful of greens to lunch
Put spinach, kale, or mixed greens on or beside the lunch plate.
3 min, difficulty 1/3
Cook with olive oil today
Use olive oil instead of butter or vegetable oil for one meal.
2 min, difficulty 1/3
A handful of berries as a snack
Eat a handful of blueberries, strawberries or mixed berries.
2 min, difficulty 1/3
A small handful of nuts as a snack
Eat a small handful of walnuts, almonds or mixed nuts.
2 min, difficulty 1/3