Looking for another reason to get back on track with your resolution to eat healthy this year? What if I told you that a few simple changes could prevent cognitive decline and lower your risk of developing Alzheimer’s disease?
Research conducted by the Rush University Medical Center on over 900 Chicago seniors revealed that an eating pattern called the MIND diet may reduce your risk of developing Alzheimer’s by as much as 53 percent.
Alzheimer’s affects over 5 million Americans and is expected to rise in the coming years. This memory-zapping disorder impacts people’s daily lives like no other and furthermore, leaves loved ones feeling helpless. However, a slight shift of your daily nourishment may offer your brain extra protection and help keep you sharper as you age.
MIND stands for Mediterranean-DASH Intervention for Neurogenerative Delay. It combines elements of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, which have long been linked to improved heart health.
The MIND diet, though, includes specific foods which medical literature has shown to be beneficial for the brain. Take note that you don’t have to stick to it perfectly to see benefits. Even “modest adherence” to the eating pattern measurably reduced the chances of developing Alzheimer’s. Here’s how it works:
Include the following ten brain-friendly foods:
- Leafy Greens (Spinach, Kale, Collards, Swiss Chard…) – at least 6 servings a week
- Other Colorful Vegetables – at least 1 serving a day
- Berries (Blueberries, Strawberries…) – 2 or more servings a week
- Whole Grains (Whole wheat, Brown rice, Quinoa, Oats…) – 3 or more servings a day
- Beans (Black, Pinto, Kidney…) – at least 3 servings a week
- Poultry – 2 times a week
- Fish – once a week
- Nuts – at least 5 servings a week
- Olive Oil – use as your main oil of choice
- Wine – 1 glass a day
Limit the following foods:
- Pastries and Sweets – less than 5 servings a week
- Red meat – less than 4 servings a week
- Cheese – less than 1 serving a week
- Butter and Margarine – less than 1 tablespoon a day
- Fried or Fast Food – less than 1 serving a week
What we do most of the time is most impactful to our health in the long run. Consistent observance of this way of eating over the years seems to offers the most neuroprotection.
If the MIND diet is far from your current eating pattern, then experiment with incorporating a few of the suggestions at a time. Try it on for size! To make a lasting change, take it one step at a time, and listen to your body to determine what is going to best fit your lifestyle.
Join me for more information on how to put the MIND Diet into practice at the James M. Duncan Branch Library in Del Rey on Monday, March 19 at 7 p.m.
Min Krishnamurthy is the in-store nutritionist at the Potomac Yard Giant in Alexandria. For more information about Min's free nutrition services, visit giantfood.com/nutrition or email Min at min.krishnamurthy@giantfood.com.
