CBS Recommends Boise Seniors Try The Mind Diet to Slow Alzheimer’s
10 "brain healthy food groups" a person should eat and five "unhealthy food groups" to avoid.
Doctors have been saying for years that what you eat can affect health.
Diet appears to be just one of "many factors that play into who gets the disease," said nutritional epidemiologist Martha Clare Morris, PhD, the lead author of the MIND diet study. Genetics and other factors like smoking, exercise and education also play a role. But the MIND diet helped slow the rate of cognitive decline and protect against Alzheimer's regardless of other risk factors.A study, published in the journal Alzheimer's & Dementia, looked at more than 900 people between the ages of 58 and 98 who filled out food questionnaires and underwent repeated neurological testing. It found participants whose diets most closely followed the MIND recommendations had a level of cognitive function the equivalent of a person 7.5 years younger.
The MIND diet recommends the following foods:
- Green leafy vegetables: Green leafy vegetables. Kale, spinach, broccoli, collards and other greens are packed with vitamins A and C and other nutrients. At least two servings a week can help, and researchers found six or more servings a week provide the greatest brain benefits.
- Other vegetables: Like other diets focused on weight loss and heart health, the MIND diet emphasizes the importance of vegetables for brain health. The researchers recommend eating a salad and at least one other vegetable every day to reduce the risk of Alzheimer's
- Nuts: Nuts are a good snack for brain health, according to the MIND diet study. Nuts contain healthy fats, fiber and antioxidants, and other studies have found they can help lower bad cholesterol and reduce the risk of heart disease. The MIND diet recommends eating nuts at least five times a week.
- Berries: Berries are the only fruit specifically recommended in the MIND diet. "Blueberries are one of the more potent foods in terms of protecting the brain," Morris said. She noted that strawberries have also shown benefits in past studies looking at the effect of food on cognitive function. The MIND diet recommends eating berries at least twice a week.
- Beans: Beans are high in fiber and protein, and low in calories and fat, they also help keep your mind sharp as part of the MIND diet. The researchers recommend eating beans three times a week to help reduce the risk of Alzheimer's.
- Whole grains: Whole grains are a key component of the MIND diet. It recommends at least three servings a day.
- Fish: The MIND diet study found eating fish at least once a week helps protect brain function. However, there's no need to go overboard; unlike the Mediterranean diet, which recommends eating fish almost every day, the MIND diet says once a week is enough.
- Chicken poultry: Poultry is another part of a brain-healthy eating plan, according to the MIND diet. It recommends two or more servings a week.
- Olive oil: Olive oil beat out other forms of cooking oil and fats in the MIND diet. The researchers found people who used olive oil as their primary oil at home saw greater protection against cognitive decline.
- Red wine: Wine rounds out the list of of 10 "brain healthy" food groups that help protect against Alzheimer's: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine.
Source: https://www.cbsnews.com/media/mind-diet-foods-avoid-alzheimers-boost-brain-health/
BrightStar Care of Boise provides a full continuum of home care services comprised of companionship, personal care, dementia care, transportation, medication assistance, skilled nursing and more to improve clients’ health and quality of life.
To learn more about our local team of caregivers, skilled healthcare professionals, and home health care support for Boise, ID families and businesses CLICK HERE