Do you want to reduce your risk of cognitive decline, dementia, and Alzheimer's disease? A number of common factors have been studied by experts from around the world that could reduce these risks and keep the brain healthy.
Diet seems to be just one of the many variables that factor into who gets the illness. Genetics and other influences also play a part, such as alcohol, exercise, and education. Yet independent of other risk factors, the MIND diet helped to slow the progression of cognitive deterioration and guard against Alzheimer's.
What is the MIND diet?
It integrates many characteristics of two other popular nutrition plans that have been proven to benefit heart health: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. (MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.)
This is what the MIND diet consists of:
Green leafy vegetables
Frequent servings of green leafy vegetables are advised in the MIND diet. Vitamins A and C and other nutrients are abundant in kale, spinach, broccoli, collards, and other greens. At least two servings a week can help, and researchers found that the greatest brain benefits are achieved when six or more servings a week are consumed
These types of vegetables are not specifically recommended in the Mediterranean and DASH diets, but the MIND diet study found that including them in addition to other veggies has made a difference in reducing the risk of Alzheimer's.
Fish
Eating fish at least once a week helps protect the function of the brain. However, there is no need to go overboard; the MIND diet says that once a week is sufficient, unlike the Mediterranean diet, which recommends eating fish almost every day.
Nuts
Nuts are a healthy snack for the brain. Healthy fats, fiber, and antioxidants are found in nuts, and other studies have suggested that they can help reduce bad cholesterol and reduce the risk of heart disease. Consuming nuts at least five times a week is advised by the MIND diet.
Whole Grains
A main part of the MIND diet is whole grains. It suggests a minimum of three servings per day.
Berries
Berries are the only fruit in the MIND diet that is expressly recommended. In terms of preserving the brain, blueberries are one of the most potent foods. In previous research looking at the impact of food on cognitive performance, strawberries have also demonstrated benefits. At least twice a week, the MIND diet advises eating berries.
Now, to protect the brain, you know what to stock up on. Even in the older population, the MIND diet has been found to help reverse some of the damage as well.
