Dr Sabrina Felson verified one of the best diets to help prevent or slow down brain decline is the MIND diet, which is a combination of the Mediterranean and DASH diet. So what does that include? The MIND, Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, consists of:
- Green leafy vegetables
- Other vegetables
- Nuts
- Berries
- Whole grains
- Fish
- Poultry
- Olive oil
- Wine.
Beans are recommended “every other day”, such as: black beans, black-eyed peas, kidney beans, lima beans, and pinto beans.
One serving of poultry, such as chicken and turkey, is suggested “twice a week”, and fish “once a week”.
These foods are high in protein and low in saturated fats, meaning they are good for your brain health.
Dr Felson substantiated that to follow a MIND diet, one needs to eat three servings of whole grains daily.
The Association of UK Dieticians explained: “A huge variety of cereal crops are grown for food throughout the world including wheat, rye, barley, oats and rice.
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“Grains are the seeds of these cereal plants. The entire grain or ‘whole grain’ is made up of three elements:
- A fibre-rich outer layer – the bran
- A nutrient-packed inner part – the germ
- A central starchy part – the endosperm.”
Whole grains provide fibre, B vitamins, folic acid, omega-3 fats, protein, antioxidants, and micronutrients.
The easiest way to incorporate more whole grains into your diet is to make simply dietary swaps.
Instead of white bread or rice, choose whole grain varieties and brown rice; look out for “whole-wheat pasta” and “whole oats”.
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As for vegetables, collard greens, kale, and spinach are considered to be “especially good” by Dr Felson.
When it comes to wine, Dr Felson added that the “key is moderation”, typically being one glass a day, although even this small amount is debatable.
Dr Felson confirmed that research studies show that adhering to the MIND diet lowers the risk of Alzheimer’s disease by up to 53 percent.
For those who follow the MIND diet more loosely, the risk of Alzheimer’s disease is still reduced by 35 percent.
Alzheimer’s disease
The most common form of dementia, accounting for up to 80 per cent of dementia cases, is Alzheimer’s disease that affects memory, thinking and behaviour.
Informative charity Alzheimer’s Association noted the brain condition “is not a normal part of ageing”.
The progressive disease has no cure, but early treatment can help to manage symptoms.
Symptoms of the condition include:
- Disorientation
- Mood and behaviour changes
- Confusion
- Unfounded suspicions
- Memory loss
- Difficulty speaking, walking, and swallowing.
The Alzheimer’s Association stated: “People with memory loss or other possible signs of Alzheimer’s may find it hard to recognise they have a problem.
“Signs of dementia may be more obvious to family members or friends. Anyone experiencing dementia-like symptoms should see a doctor as soon as possible.”
After a discussion with a physician, the patient may be referred to a specialist memory clinic.
Should dementia be diagnosed, a health care team can talk through the next steps.