The MIND Diet For The Prevention Of Alzheimer's

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Research shows that with the right diet for the mind, you can keep your brain young.

You have lost 3-4 extra pounds and this is an occasion to celebrate. And how will you feel if you lose 7 and a half years of your cognitive age? According to a study published in Alzheimer's and Dementia, the MIND diet (MIND) appears to be working. This finding is in addition to an earlier study by the same scientists, which found that the UM diet could reduce the risk of getting Alzheimer's disease.

Based on many years of research into foods that are known to be beneficial and those that have been found to damage our thinking and memory, the MIND diet combines the best of the famous Mediterranean diet with preventing the onset and development of mental dementia. Although the UM diet could not have a more appropriate name, the English name comes from the combination and abbreviation of the words Mediterranean Diet and Neurodegenerative Delay (MIND: Mediterranean Intervention for Neurodegenerative Delay).

The team studied more than 900 men and women aged 58 to 98 for four and a half years, evaluating their eating habits with detailed food questionnaires and testing their cognitive abilities annually.

What makes the UM diet so remarkable?

On the one hand, it is reducing the amount of so unhealthy trans fats and saturated fats. On the other hand, the diet is rich in specific nutrients and phytonutrients, which have been shown to slow cognitive decline, as well as reduce the risk of Alzheimer's and dementia and reduction of oxidative stress and inflammation at the cellular level.

It is important to note that in the study, people with the highest ratings for the UM diet ate cheese and fried or fast food foods less than once a week, red meat less than four times a week, and desserts and pastries less. from five times a week.

In addition, they used less than a tablespoon of butter or margarine per day, while using olive oil as their main source of fat.

Conclusion: It is not enough to eat only the brain groups that are good for the brain. To reduce the risk of Alzheimer's, it is necessary to limit unhealthy food groups.

Below you will see which foods are good for the brain and how many servings per week we should strive for.

Whole grains

Daily portions to strive for - at least 3

One serving is equal to 1/2 tsp. cooked whole grains, 100% wholemeal pasta or pasta or 1 tsp. 100% whole grain breakfast cereal; 1 slice of 100% wholemeal bread.

Green leafy vegetables

Weekly portions to strive for - 6

One serving is equal to 1 tsp. boiled, 2 tsp. raw green leafy vegetables

Nuts

Weekly portions to strive for - 5

One serving is equal to a small handful of nuts or 2 tablespoons of nut oil

Forest fruits

Weekly portions to strive for - 2

One serving is 1/2 tsp. (no added sugar)

Bean cultures

Weekly portions - at least 3

One serving is 1/2 cup cooked

Olive oil

Use as the main source of fat, completely replacing it with oil or other fats. The diet of the mind does not determine the daily quota of olive oil; you just have to use it instead of other fats and oils and emphasize the cold pressed extra virgin olive oil.

Domestic birds

Weekly portions to strive for - 2 or more

One serving is 3 about 85 g

Fish

Weekly portions - 1

One serving is from 85 to 120 g

Optional: Alcohol / Wine

Daily portions to strive for (but only if you can not impose complete abstinence) - up to one drink a day for women, two for men (no more). One serving is equal to one drink of 300 ml of beer, or 140 ml of wine or 50 ml of hard alcohol.