One of the most promising solutions to prevent cognitive decline according to researchers is the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which focuses on foods that improve brain health and reduce the risk of developing dementia.
What is the MIND diet?
The MIND diet is a combination of two popular diets: Mediterranean and DASH (Dietary Approaches to Stop Hypertension). It focuses on foods that promote brain health, such as: green leafy vegetables, berries, nuts, whole grains, fish.
This diet also encourages avoiding or limiting the consumption of harmful foods, such as red meat, butter, cheese and sweets, which have a negative impact on the brain.
Results of scientific studies
A study published in the journal "Alzheimer's and Dementia" followed more than 5,200 elderly people for eight years, analyzing their diets and cognitive functions. Researchers found that following the MIND diet was associated with significant reductions in cognitive impairment. Even small improvements, such as adding a healthy food or removing a harmful one, had a positive effect.
However, the effectiveness of the diet varied between different social and racial groups. For example, black participants had to follow the diet with a higher commitment to achieve the same benefits as non-black participants. This means that factors such as blood pressure, diabetes and physical activity play a big role in addition to diet.
How to follow the MIND diet?
To meet the recommendations of the MIND diet, follow these simple rules:
Foods you should add to your diet:
Whole grains: At least three servings a day.
Vegetables: One or more servings per day (preferring green leafy ones, at least six times a week).
Nuts: Six or more servings per week.
Beans: Four or more times a week.
Forest fruit: Two or more times a week.
Fish: At least once a week.
Chicken: Two or more times a week.
Olive oil: Use as the main source of fat.
Foods you should limit
Sweets and bakery products: Less than five times a week.
Red meat: Less than four servings per week.
Cheese and fried foods: Less than once a week.
Butter and margarine: Less than a teaspoon a day.
benefit
Researchers point out that following a diet that contains brain-healthy foods can help not only prevent dementia, but also improve cognitive function over time. Even small changes in your diet can have a positive impact.
While there is still no cure for dementia, the MIND diet offers a simple and effective strategy to improve brain health.
With a focus on the right foods and limiting the harmful ones, you can help maintain mental function and face the challenges of aging. Why not start today?
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