While we all know how important healthy eating can be for our brains, recent research has found that there's something special in particular about the MIND diet that promotes brain-healthy living--ultimately reducing a person's risk for developing Alzheimer's disease.
What is the MIND diet? According to doctor Marth Care Morris, the creator of the diet, the regimen is a cross between the Mediterranean diet--one based largely on olive oil and lean, white meat--and DASH (Dietary Approaches to Stop Hypertension). In the past, both diets have been found to aid in weight loss, overall health, and decreased risk of heart disease.
However, the study, published in the journal Alzheimer's & Dementia: The Journal of the Alzheimer's Association, reports that the MIND diet resulted in a 53% lowered risk of Alzheimer's in participants who adhered strictly to the diet. Perhaps partly due to the fact that the diet is easier to maintain than the Mediterranean diet, which requires fish consumption everyday, it may be more realistic to incorporate the MIND diet for a sustainable way to improve brain health.
At its core, the MIND diet focuses on 10 brain-healthy components in particular:
- Green leafy vegetables
- Other vegetables
- Whole grains
- Olive oil
The categories here are all foods that have been proven to be brain-healthy in a pre-determined combination stipulated by the MIND diet. On a day of the regimen, at least three servings of whole grains, a salad, and one other vegetable every day are expected--along with a glass of wine.
Unhealthy foods (such as butter--which should be kept down to less than 1 tablespoon a day--cheese, and fried or fast food, all kept down to less than a serving a week for any of the three) should all be extremely limited in order for the MIND diet to have any real positive effects on reducing the potential for Alzheimer's.
The unhealthy food groups to be avoided--or at least limited--are:
- Red meats
- Butter and stick margarine
- Pastries and sweets
- Fried or fast food.
Start eating mindfully today for your chance to begin reducing brain disease.