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A research team from Rush University Medical Center in Chicago swears that nothing works better than a MIND diet when it comes Alzheimer\u2019s disease. <\/p>\nA research team from Rush University Medical Center in Chicago swears that nothing works better than a MIND diet when it comes Alzheimer\u2019s disease. <\/p>\n
The team based in Rush University Medical Center in Chicago has researched the significance of the MIND diet for about ten years and have concluded that this particular diet can bring down risk of developing Alzheimer\u2019s disease (or slow down the progression) by a whopping 53%! <\/p>\n
Now, isn\u2019t that something?<\/p>\n
So what is the MIND diet and how does it prepare the brain to keep Alzheimer\u2019s at bay? Lets start out by saying it\u2019s very delicious.<\/p>\n
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. As you can guess from the name, this diet includes elements from both the Mediterranean and the DASH (Dietary Approaches to Stop Hypertension) diets using previous research based on food and brain function. This diet has previously been found helpful for dementia and reducing incidence of Alzheimer\u2019s.<\/p>\n
To understand how a diet can play a role in checking brain degeneration, the team analyzed questionnaires filled out by 923 participants between 58 and 98 years. The volunteers also underwent neurological testing to get a baseline on their cognitive function abilities. <\/p>\n
The participants were followed for a period of about 4.5 years. It was found that those whose diet closely resembled the MIND diet, on an average, showed cognitive brain functions equivalent to that of a person 7.5 years younger.<\/p>\n
The DASH diet and the Mediterranean diet by themselves have also been known to be good for reducing Alzheimer\u2019s risk, with DASH achieving 39% and the Mediterranean diet 54% reduced risk.<\/p>\n
The problem is that to get full benefits from either the DASH or the Mediterranean diet, you must follow it extremely rigidly. With the MIND diet, you can cheat more and be more flexible and still receive a 53% lower risk of Alzheimer\u2019s and improved cognitive health. The MIND diet is therefore easier to follow- and stick to- on a long term basis.<\/p>\n
For instance, in the Mediterranean diet, fish is mandatory every day, while it can be consumed just once a week in the MIND diet. <\/p>\n
The MIND diet is comprised of 10 brain-healthy food groups (to consume) and 5 unhealthy groups (to be avoided or at least limited). Here are the main components of the MIND diet:<\/p>\n
\u2022\tGreen leafy vegetables (at least 2 servings a week)
\n\u2022\tVegetables (every day)
\n\u2022\tNuts (at least 5 times a week)
\n\u2022\tBerries, especially blueberries (at least twice a week)
\n\u2022\tWhole grains (at least three servings a day)
\n\u2022\tFish (at least once a week)
\n\u2022\tBeans (3 to 4 times a week)
\n\u2022\tPoultry (at least twice a week)
\n\u2022\tOlive oil
\n\u2022\tRed wine (a glass of wine a day \u2013 it can be alcohol-free or even grape juice does the trick)<\/p>\n
What one doesn\u2019t eat is also important \u2013 Limit: butter, red meat, and sweets. Fried food and fast food are to be eliminated completely. <\/p>\n
It is believed that those who consistently follow this diet over a long period obtain the best results.<\/p>\n