With age, memory loss becomes an integral part of a person’s life. Forgetting a car park or house key is common with most people as they get older. But the question is, is this kind of mental decline inevitable for everyone? Researchers believe that not everyone will experience this. Studies show that certain eating habits may slow the aging process of the mind. A type of diet called the MIND diet can be beneficial for the health of the human mind.
What foods should be eaten in this type of diet and what kind of foods should be avoided?
Key foods to eat include:
- Vegetables with green leaves. Six units per week
- Other vegetables once or twice a week
- Whole grains
- olive oil
Foods that should be avoided include:
- Red meat less than 4 meals a week
- Butter and margarine less than a tablespoon a day
- Cheese less than one unit per week
- Sweets and chocolates less than 5 units per week
- Fried foods
In one study, 960 adults were studied for nine years. This study shows that people who have used the MIND diet have a higher mental capacity than other people. Also, following this type of diet can significantly reduce your risk of developing Alzheimer’s. In general, people who followed the MIND diet were ranked better than others.
Also read: Abdominal slimming diet
What is the MIND diet?
This type of diet focuses on the mind and brain power and is a Mediterranean dietIs. The Mediterranean diet is based on local and regional foods and focuses more on fruits, vegetables, legumes, lentils, whole grains, and limits the consumption of red meat, dairy, sweets, and fatty foods. Fish is eaten two to three times a week and chicken, nuts and seeds will be eaten in moderation. Olive oil contains monounsaturated fatty acids and can have good heart health benefits. That is why this oil has a special place in the MIND diet. The DASH diet is another plant-based diet that limits the intake of sugar, harmful fatty acids, and sodium, and encourages people to eat foods rich in protein, fiber, and unsaturated fatty acids. Both diets can reduce the risk of heart disease, high blood pressure and heart attack. Science has also been able to determine the health benefits of these two diets.
Finally to answer the question what is the MIND regime? We can accept the combination of the Mediterranean diet and the DASH diet as the answer.
MIND Diet Details:
To create the MIND diet, researchers at Rush University reviewed existing articles. They examined the elements in the diet and then developed a pattern based on essential nutrients. As mentioned at the beginning of this article, the MIND diet encourages the consumption of 9 types of nutrients while limiting the consumption of 5 food groups. As mentioned, following this diet can reduce the risk of Alzheimer’s disease by 53%. People who used the MIND diet were 35% less likely to develop Alzheimer’s disease. In contrast, a strong adherence to the Mediterranean diet or the Dash diet can have positive effects. The MIND diet is easier to follow than other diets. Fish in this diet contains omega-3 fatty acids that can reduce oxidative damage to the brain and prevent the formation of beta-amyloid plaques. It is necessary to eat fish even once a week to get its benefits. These achievements and results are very significant because most people do not include fish in their diet. Just two servings of vegetables a day and one serving of berries a week are enough for people on a MIND diet. This diet limits the intake of dairy products such as cheese and butter because they contain saturated fatty acids. This diet also allows you to consume certain fats instead of banning them. This reduces the risk of cardiovascular disease. Extra virgin olive oil and nuts contain unsaturated fatty acids and their consumption can be associated with a reduction in inflammatory symptoms in the blood. Because inflammation in the brain can lead to dementia, researchers have found in studies that the anti-inflammatory properties of extra virgin olive oil and nuts can have a positive effect on the brain. Although the MIND diet limits the intake of foods rich in trans and saturated fatty acids, it does not limit the intake of unsaturated fatty acids. A healthy diet has been linked to stronger memory, but some people believe that the type of food consumed can not affect memory and the power of the human mind. But scientists believe that certain nutrients can slow down memory loss. The MIND diet shows that a specific dietary pattern can affect mental activity and alertness and prevent dementia and Alzheimer’s. If you are also ready to eat a healthy diet but do not want to make too many changes, the MIND diet is a good choice to improve your health. Certain nutrients such as omega-3s, vitamin E, folate, carotenoids and antioxidants can be good for brain health.