A Mediterranean-style diet, abundant in seafood, olive oil, nuts, wholegrains, fruits, and vegetables, is widely recognised for its numerous health advantages, notably including a reduction in dementia risk. However, a specialised adaptation known as the MIND diet—short for Mediterranean-DASH Intervention for Neurodegenerative Delay—has been specifically crafted to safeguard brain health and has demonstrated a significant decrease in Alzheimer's disease incidence.
Development and Research Findings
Created by researchers at Rush University and the Harvard Chan School of Public Health, the MIND diet integrates components from both the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, concentrating on foods that scientific studies indicate help maintain cognitive function. In a landmark analysis published in the journal Alzheimer's & Dementia in 2015, over 900 participants were observed for an average of four and a half years. Those who adhered most rigorously to the diet experienced a remarkable 53% reduction in their dementia risk.
Subsequent investigations have corroborated these outcomes. For example, a 2023 review in JAMA Psychiatry, encompassing 224,000 middle-aged individuals, revealed that participants who closely followed MIND principles were 17% less likely to develop dementia compared to those who did not. Experts attribute these benefits to the anti-inflammatory properties of the recommended foods and their capacity to mitigate oxidative stress, which involves an accumulation of harmful free radicals. Both factors are believed to play crucial roles in brain ageing and neurodegenerative disorders.
Core Components of the MIND Diet
Rather than prescribing a strict meal plan, the MIND diet highlights ten 'brain-healthy' food groups and advises limiting five categories considered detrimental. Researchers note that this flexible approach enhances long-term adherence. The ten beneficial foods include:
- Leafy greens such as spinach and kale, rich in folate and vitamin K: six or more servings weekly.
- Other vegetables, especially colourful varieties: at least one serving daily.
- Nuts, particularly almonds and walnuts for healthy fats: five or more servings weekly.
- Berries like blueberries and strawberries, packed with antioxidants: two or more servings weekly.
- Beans and legumes for protein and fibre: three or more servings weekly.
- Wholegrains such as brown rice and quinoa: three or more servings daily.
- Fatty fish including salmon and mackerel, sources of omega-3 fatty acids: at least one serving weekly.
- Poultry as a lean protein source: two or more servings weekly.
- Olive oil recommended for cooking.
- Red wine in moderation, with one glass daily considered optional.
The five food categories to restrict are red meat, butter and margarine, cheese, pastries and sweets, and fried or fast foods, with a recommendation of one serving or less per week.
Medications and Vaccines in Dementia Prevention
Vanessa Raymont, an associate professor in psychiatry at the University of Oxford, reports that over 130 medications for dementia are currently in development. While new drugs like lecanemab and donanemab, which target early Alzheimer's by clearing amyloid plaques, have gained attention, they only modestly slow disease progression and are not yet approved for NHS use due to serious side-effects and cost-effectiveness concerns.
Repurposing Existing Treatments
A promising avenue involves repurposing existing drugs. Studies indicate that vaccines, such as those for shingles, and medications like Viagra, may reduce dementia risk. A major review published in Age and Ageing in 2025 found that herpes zoster (shingles) vaccination was associated with a 24% lower risk of any dementia and a 47% lower risk of Alzheimer's. This is thought to occur because shingles can inflame the nervous system or damage brain blood vessels, contributing to cognitive decline.
More broadly, vaccines including those for flu, pneumococcal, tetanus, diphtheria, and whooping cough have been linked to a 35% reduced dementia risk, as per a 2022 review in Frontiers in Immunology involving over 1.8 million participants. The mechanism may involve reducing infections that heighten brain inflammation.
With Viagra, a decreased likelihood of dementia is hypothesised to stem from improved blood flow, potentially enhancing cerebral circulation and cell signalling, though further research is necessary to confirm this.
Weight-Loss Drugs and Ongoing Trials
Trials with GLP-1 weight-loss drugs, such as semaglutide (Wegovy and Ozempic), have yielded mixed results. A US study from last April of 400,000 middle-aged and older individuals with type 2 diabetes showed those taking semaglutide had a lower dementia incidence than the general population. However, a subsequent study by Novo Nordisk found it ineffective in halting Alzheimer's progression in those with mild cognitive impairment. Additional trials are currently underway to explore these avenues further.
Individuals experiencing dementia symptoms are advised to consult their GP, using a symptom checklist to document their concerns beforehand.
