Want another great reason to eat healthy? The food choices you make daily might
lower your odds of getting Alzheimer’s disease, some scientists say.
Researchers have found that people who stuck to a diet that included foods like
berries, leafy greens, and fish had a major drop in their risk for the
memory-sapping disorder, which affects more than 5 million Americans over age
65. The eating plan is called the MIND diet. Here’s how it works.
Brain-Friendly Foods
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
It’s similar to two other healthy meal plans: the DASH diet and
theMediterranean diet. But the MIND approach “specifically includes foods and
nutrients that medical literature and data show to be good for the brain, such
as berries,” says Martha Clare Morris, ScD, director of nutrition and
nutritional epidemiology at Rush University Medical Center. You eat things from
these 10 food groups:
- Green leafy vegetables (like spinach and salad greens): At least six
servings a week
- Other vegetables: At least one a day
- Nuts: Five servings a week
- Berries: Two or more servings a week
- Beans: At least three servings a week
- Whole grains: Three or more servings a day
- Fish: Once a week
- Poultry (like chicken or turkey): Two times a week
- Olive oil: Use it as your main cooking oil.
You avoid:
- Red meat: Less than four servings a week
- Butter and margarine: Less than a tablespoon daily
- Cheese: Less than one serving a week
- Pastries and sweets: Less than five servings a week
- Fried or fast food: Less than one serving a week
The Benefits
One study showed that people who stuck to the MIND diet lowered their risk of
Alzheimer’s disease by 54%. That’s big. But maybe even more importantly,
researchers found that adults who followed the diet only part of the time still
cut their risk of the disease by about 35%. On the other hand, people who
followed the DASH and Mediterranean diets “moderately” had almost no drop in
their Alzheimer’s risk, Morris says. Scientists need to do more research on the
MIND approach, “but it’s a very promising start. It shows that what you eat can
make an impact on whether you develop late-onset Alzheimer’s,” which is the
most common form of the disease, says Cecilia Rokusek, a registered dietitian
at Nova Southeastern University.
Should You Follow the MIND Diet?
Even if you don’t have a family history of Alzheimer’s disease or other risk
factors, you may still want to try this eating plan. It focuses on nutritious
whole foods, so “it’s not just good for your brain. It’s good your heart and
overall health, too,” says Majid Fotuhi, MD, PhD. He is the chairman and CEO of
the Memosyn Neurology Institute. One of the best things about the plan is that
you don’t have to stick to it perfectly to see benefits, Rokusek says. “That
makes it more likely you’ll follow it for a long time,” she says. And the
longer people eat the MIND way, the lower their risk of getting Alzheimer’s
disease, Morris says.
Click here: The MIND diet: 10 foods that fight Alzheimers (and 5 to avoid) -
CBS News Click here: The MIND Diet for Reduced Risk of Alzheimer’s - Healthy
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Fw: The MIND diet: 10 foods that fight Alzheimers
'Saibaba SV' via Thatha_Patty Mon, 30 Jan 2017 17:17:10 -0800
