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MIND Diet For Preventing Alzheimer's & Dementia

8/24/2016

1 Comment

 
By Anna Hazard
Healthy Foods Picture

Introduction

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and is a hybrid of the DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean Diet (which reduce the risks of high blood pressure, heart attack, and stroke but only reduce the risk of dementia when followed strictly).
MIND Diet Fruits & Nuts Picture
This popular diet, ranked one of the easiest diets to follow, focuses on foods that have been clinically proven in medical literature over the years to be good (or bad) for the functioning of the brain. This includes suggestions for lean protein, omega-3 fats, antioxidants, and fiber while avoiding sugar and saturated/trans fats that can lead to inflammation (which may trigger the development and speed up the neural degeneration of Alzheimer's).
The MIND Diet was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through funding by the National Institute on Aging.
A study published in the Journal of Alzheimer's & Dementia looked at 923 Chicago-based seniors between the ages of 58 - 98 over a 4.5 year span and found that participants of the MIND diet had cognitive abilities equivalent of people 7.5 years younger with indications that the diet lowered the risk of people developing Alzheimer's by 54% when followed strictly and 35% when followed moderately. The longer one adhered to the MIND Diet, the lower the risk of developing dementia and the greater the benefits to the user.
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Keep in mind (not MIND) that diet is one of many different factors-- including genetics, environment, smoking, exercise, stress-- that play into the development of Alzheimer's and other forms of dementia.

The MIND Diet - Foods to Include

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Green Leafy Vegetables
  • Spinach, Kale, Broccoli, Collards, Romaine lettuce etc
  •  At least 6 servings per week
Vegetables Picture
Other Vegetables
  • Onions, Sweet Potatoes, Brussels Spouts, Cauliflower etc
  • At least 1 dark green salad + 1 other vegetable per day
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Nuts
  • Walnuts, Peanuts, Almonds, Hazelnuts etc
  • At least 5 servings (1 oz)  per week
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Berries 
  • Especially blueberries & strawberries
  • At least 2 servings per week
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Beans
  • Black beans, kidney beans, black-eyed peas etc
  • At least 3 servings per week
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Whole Grains
  • Wild Rice, Sorghum, Buckwheat etc
  • At least 3 servings per day
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Fish (Wild Caught)
  • Swordfish, salmon, tuna, mackerel, sardines etc
  • At least 1 serving per week
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Poultry
  • Chicken, Turkey
  • At least 2 servings per week
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Olive Oil
  • Preferably Extra Virgin
  • Use as main cooking oil in place of butter
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Red Wine
  • Substitute dark grape juice for none alcohol drinkers
  • 1 glass (5 oz) per day

The MIND Diet - Foods to Avoid

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Red Meat
  • Best product is grass fed
  • Less  than 4 servings per week
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Butter/Margarine
  • Replace with Extra Virgin Olive Oil
  • Less than 1 tablespoon daily
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Cheese
  • Use less fatty types such as Feta, Mozzarella, and soft goat cheese over Cheddar & Swiss
  • Less than 1 serving per week
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Pastries & Sweets
  • The more processed with refined sugar, the less healthy
  • Less than 5 servings per week
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Fried/Fast Food
  • Sources of saturated/trans fats that lead to inflammation
  • Less than 1 serving per week
1 Comment
help me write my essay link
9/12/2016 12:16:19 am

This post is very helpful especially for the baby boomers generation. My parents need to start this MIND diet now because based on my observation, they are starting to be forgetful on certain things. They are almost 60 years old and I will surely show this post to them. Even if they don't have Alzheimer's yet, it is better to prevent it because like the old saying goes, "Prevention is better than cure." Let us be mindful of our elderly loved ones and share this diet! Thank you so much.

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