The diet followed and daily routine affects physical and mental health, and this is reflected in the risk of dementia and Alzheimer’s disease with age. What is the diet that through its followers can maintain the integrity of the brain and avoid infection with these diseases?
Evidence indicates that the so -called Mind Diet can play a role in achieving this, as the Mind diet aims to enhance brain health and reduce the risk of Alzheimer’s and dementia.
The Mind’s diet is an abbreviation of the Mediterranean intervention-The Mediterranean-Dash Intervention for Neurocognitive DELAY, and combines the elements of two dietary systems, namely the diet of the Mediterranean basin countries and the Dash diet, which aims to reduce high blood pressure, and also includes some specific adjustments with Especially focus on foods that improve brain function.
Both systems focus on eating abundant amounts of plant foods (such as fruits, vegetables, nuts and seeds), low -fat dairy products (such as milk and yogurt), and fat -free proteins, including fish and poultry. They are also encouraged to reduce the intake of processed foods, saturated fats, added sugars, and red meat. The Dash diet is more focused on eating low -sodium foods, low -sugar -added, and low -fat fat, to reduce blood pressure.
Several accurate research has been conducted on both diets, and their effectiveness in preventing diseases associated with unhealthy habits and lifestyle, including cardiovascular diseases and high blood pressure. Their role in protecting neurons in the brain from damage was proven, and in maintaining health.
Mind diet is compatible with many basic principles of both dietary systems, but it focuses more on foods that contain nutritional elements that promote brain health and prevent cognitive deterioration, including:
- Flavonoids and polyvinols found in fruits, vegetables, tea and dark chocolate, which are natural compounds that work as antioxidants and help protect cells from damage
- Folic acid found in leafy vegetables and legumes
- Unsaturated fatty acids found in oily fish, nuts and seeds
Studies on Mind diet
Several studies were conducted on Mind diet, and evidence showed the extent of the benefit of this diet on brain health.
Researchers in one of the studies have found a link between people whose diet was more compatible with the Mind diet and the slowdown in cognitive deterioration when following them after 5 years, by studying the usual diets of 906 people from the elderly, and each has given a degree to the extent of their followers of Mind diet based on the number of foods and nutrients they eat regularly and associated with a low risk of developing dementia.
As another study conducted on 581 participants found that people who followed accurately either a Mind diet or the Mediterranean diet for at least a decade had less implications for the presence of amyloid plaques, which is a major feature of Alzheimer’s disease, in their brains when examining them after death. It turns out that eating more leafy vegetables was the most important element in the system.
While a systematic review of 13 studies on Mind diet showed a positive correlation between commitment to it and the cognitive function in the elderly, and it was also found in one of the studies covered in the review a significant decrease of 53% at the risk of Alzheimer’s disease in the diet committed.
Focus on the health of your mind
Public health instructions recommend a balanced diet to maintain general physical health well, but the “Mind” diet provides a more focused approach to those who want to take care of their cognitive health.
While general health guidelines encourage people to eat at least 5 servings of fruits and vegetables daily, the “Mind” diet recommends choosing green leafy vegetables (such as spinach and cabbage) and berries for their benefits associated with perception.
While health instructions recommend choosing unsaturated fats instead of saturated, the “Mind” diet recommends undoubtedly that these fats are derived from olive oil. This is due to the potential neurological effects of the fat in olive oil.
If you want to protect your cognitive functions as you get older, here are some simple and small changes that you can make daily to closely follow the Mind diet:
Good meals by adding nuts and seeds to breakfast cereals, salads or yogurt to increase healthy fibers and fats.
- Eat various fruits and vegetables, and make sure to fill half of your dish with these foods.
- Canned and frozen foods are rich in nutrients, such as fresh fruits and vegetables.
- Use the oven to prepare vegetables and meat or use the air frying pan instead of frying the oil to reduce fats in your meals.
- Choose multiple unsaturated fats and oils in salads and sauces such as olive oil.
- Eat more meat or alternatives such as legumes, chickpeas and beans.
- Use salmon, sardines in salads or as a source of protein when preparing your meals.