Late-Life Adoption of MIND Diet Linked to Reduced Dementia Risk
Alrighty, let's talk 'bout the MIND diet, a brain-friendly culinary creation that's been causing a right stir in the health world! Developed by the smart cookies at Rush University Medical Center, this dietary pattern melds the buenas ideas from the Mediterranean and DASH diets to generate a superfood extravaganza for our noggins.
The MIND diet is all about munching on foods that are neuroprotective and excellent for our brain health. Those include leafy greens, other veggies, nuts, legumes (beans and peas), berries, poultry, fish, whole grains, and olive oil. On the flip side, it asks us to limit our noshes of fried foods, pastries, sweets, red meat, cheese, and butter or margarine.
Check it out: Several studies have revealed that sticking with the MIND diet can really lower your risks of developing dementia, including Alzheimer's. Folks who embrace the MIND diet most fervently tend to be less likely to develop dementia compared to those who don't adhere as closely. Even a moderate adherence has been linked to slower cognitive decline and better brain aging.
The diet's emphasis on leafy greens and berries is what's getting all the attention for those cognitive benefits. For instance, eating six or more servings of leafy greens each week is key, plus a daily dish of other veggies, five or more servings of nuts each week, three or more servings of whole grains daily, one or more servings of fish weekly, and keeping red meat intake to less than once a week. Frying food is a big no-no, so limit it to once a week, and curb your carb cravings by consuming fewer than five servings of pastries and sweets each week.
So, bite into some brain-boosting goodness today and let's keep our minds sharp for tomorrow! And, don't forget to chat with your healthcare provider or a registered dietitian to discuss how this diet might fit into your unique lifestyle.
Sources:
- https://www.alzheimers.net/2016/01/mind-diet/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5583926/
- https://www.healthline.com/nutrition/what-is-the-mind-diet
- https://www.alzheimers.org.uk/about-dementia/risk-factors-and-prevention/diet-and-dementia
- The MIND diet, a fusion of Mediterranean and DASH diets, is recognized for its neuroprotective properties, focusing on nutrient-rich foods such as leafy greens, various vegetables, nuts, legumes, berries, poultry, fish, whole grains, and olive oil.
- Adherence to the MIND diet has been linked to a significant reduction in the risk of developing Alzheimer's and dementia, with the greatest benefits seen for those following it most closely.
- The diet emphasizes consumption of six or more servings of leafy greens per week, a daily serving of other veggies, five or more servings of nuts per week, three or more servings of whole grains daily, one or more servings of fish weekly, and limiting red meat intake to once a week.
- Frying food should be limited to once a week, and pastry and sweet consumption should be less than five servings per week for optimal brain health.
- Engage in a conversations with your healthcare provider or a registered dietitian to determine how the MIND diet, along with nutritional science, can contribute to a holistic approach to health-and-wellness, including mental health and weight management.
