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Mar 29

MARLAY — MIND Your Diet and Nourish Your Noggin – Lakenewsonline.com

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There is growing scientific evidence that what you eat can reduce your risk of developing Alzheimers disease. Researchers at Rush University Medical Center in Chicago developed the MIND (Mediterranean DASH Intervention for Neurodegenerative Delay) diet.

Think you dont have to worry about memory loss or dementia until you are well into your golden years? Think again! Lifestyle choices you make in your 30s, 40s and 50s can impact your risk for dementia in later years.

According to the Alzheimers Association, there are more than 5 million people living with Alzheimers disease in the United States. Many more suffer with declines in cognitive function that impact their ability to work, socialize or maintain their independence. Alzheimers is the sixth-leading cause of death, and one out of every three seniors dies with some form of dementia.

There is growing scientific evidence that what you eat can reduce your risk of developing Alzheimers disease. Researchers at Rush University Medical Center in Chicago developed the MIND (Mediterranean DASH Intervention for Neurodegenerative Delay) diet. This diet is a hybrid of the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet, both of which have been found to reduce cardiovascular risk.

A study of the MIND diet followed 923 individuals aged 58 to 98 for an average of four and a half years. Researchers found that the MIND diet lowered the risk of Alzheimers by as much as 53 percent in participants who adhered rigorously to the diet. Risk was reduced 35 percent in those who followed the diet moderately well. The longer participants followed the MIND diet, the lower their risk for not only Alzheimers but also dementia, stroke and heart disease.

The MIND diet emphasizes 10 brain-friendly food groups and recommends limits on potentially damaging foods.

Foods to Include:

1. Green leafy vegetables. Every day, eat a half a cup of cooked or one cup of raw leafy green vegetables such as spinach, kale, Swiss chard, beet greens, collards, broccoli and romaine. Leafy greens are high in vitamin K, folate, beta-carotene and lutein, all of which help preserve brain function.

2. Other veggies. Get at least one serving (1/2 cup) daily of a green, orange, yellow, purple or white vegetable. Vary your colors to get a wide range of protective phytochemicals.

3. Nuts. You need five to seven servings a week. A serving is one-quarter cup and can easily be incorporated into a daily snack. Nuts can help lower blood pressure, lower LDL cholesterol and are an excellent source of vitamin E, which helps prevent memory loss. Walnuts may be the king of nuts, with their abundance of omega 3 fatty acids.

4. Berries. Get at least two servings (1/2 cup each) per week. Blueberries and strawberries are especially potent and encouraged. They have polyphenols and phytochemicals that fight against free radical damage, decrease inflammation and remove toxic proteins that accumulate in the brain as we age.

5. Beans. Aim for three to four half-cup servings weekly. Beans supply a steady source of glucose that the brain needs for fuel. Neurons are unable to store glucose, so a steady supply is essential. Beans are a low glycemic index carb and also help lower blood pressure and cholesterol.

6. Whole Grains. Include three daily servings. A serving is one slice of bread or a half-cup portion of grain. Whole grains are proven to promote a healthy cardiovascular system and improve blood flow. Plus, they are a good source of B vitamins needed for optimal nerve function.

7. Fish. Eat a serving of three ounces or more at least once a week. Oily fish, such as tuna and salmon, have high amounts of DHA and omega 3 fats, which are essential for brain function.

8. Poultry. Eat poultry at least twice a week. Poultry is a lean source of protein, generally lower in saturated fat than red meat.

9. Olive oil. Use olive oil, which is rich in monounsaturated fats, for your primary fat. It has phytochemicals that may boost enzymes believed to be critical in removing damaging beta amyloid from the brain.

10. Wine. One five-ounce glass of wine daily works as an anti-inflammatory. But use caution: Too much alcohol can damage the brain.

Foods to Limit:

1. Red meat. Eat less than four servings per week. Saturated fats encourage plaque formation in the brain, just as they do in the heart. Participants who ate the most red meat had a higher risk of Alzheimers.

2. Butter and margarine. Limit these to no more than one tablespoon daily.

3. Cheese. Keep it to less than one serving per week. Cheese is high in saturated fat.

4. Pastries and sweets. No more than five servings in a week. Store-bought sweets can be high in trans fat, which may inhibit essential fatty acids getting to the brain. Sweets are also high in sugar and calories, which can contribute to weight gain a risk factor for heart disease and diabetes.

5. Fried or fast foods. Get less than one serving per week. These are usually high in undesirable trans or saturated fats, as well as sodium.

Regular exercise is also associated with a reduction in future cognitive impairment. A combination of cardio exercise (walking, jogging, biking, swimming) and resistance training (free weights, resistance bands, calisthenics) is most beneficial.

Your brain works 24/7 to coordinate millions of complex tasks and functions. Like an expensive car, your brain works best when given premium fuel. The MIND diet offers that.

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MARLAY -- MIND Your Diet and Nourish Your Noggin - Lakenewsonline.com

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