Alzheimer’s Disease: Shedding pounds is the primary goal of most diet plans, especially when it comes to fad detoxes and cleanses. But not everyone on a diet is looking to lose weight. Different diets can achieve different results. And if you’re hoping to improve your brain health and prevent the onset of Alzheimer’s disease, you may consider trying the MIND diet, which has been linked with slower cognitive decline.
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What is Alzheimer’s disease?
a progressive and devastating neurodegenerative disease-causing memory loss and confusion — affects 5.8 million Americans and is the most common form of dementia, according to the Alzheimer’s Association. It’s the sixth-leading cause of death in the United States, with 1 in every 3 seniors dying from Alzheimers or another form of Dementia.
Although there is no research linking the MIND diet with reversing Alzheimers, there’s plenty of evidence supporting the connection between this dietary approach and preventing the disease.
What Is the MIND Diet Plan, and How Does It Incorporate the DASH and Mediterranean Diets?
MIND (an acronym that stands for the Mediterranean-DASH intervention for the neurodegenerative delay) is a “hybrid of the Mediterranean diet and DASH diet, and research suggests it may reduce the risk of developing dementia or slow the decline in brain health,” says Becky Kerkenbush, RD, a clinical dietitian with Watertown Regional Medical Center in Wisconsin.
In a study published in September 2015 in Alzheimers & Dementia, the nutritional epidemiologist Martha Clare Morris, ScD, and her colleagues at Rush University Medical Center in Chicago referenced past studies on the dietary connection between food and cognitive decline and then borrowed concepts from the Mediterranean diet and the DASH diet — two plant-based diets — to develop a meal plan with brain-boosting benefits. Thus the MIND diet was born.
Although there are similarities among all three diets, the MIND diet is the only one that encourages the consumption of foods that have been found to promote cognitive health.
How Does the MIND Diet Work to Boost Brain Health?
Diet for Alzheimer’s disease: The MIND diet focuses on the intake of plant-based foods and limiting the intake of animal products and foods high in saturated fat. The emphasis is on plants, and what’s noteworthy is that this diet specifically urges a higher consumption of berries and green leafy vegetables.
Oxidative stress occurs when antioxidant defenses are low and the body can’t fight toxic molecules called free radicals. This stress causes cell damage in the brain and throughout the body, and it has been linked with several diseases, including Alzheimer’s and cancer.
Foods to Eat on the MIND Diet:
- Green leafy vegetables (kale, spinach, collard greens, lettuce): a minimum of 6 servings a week
- Nuts (almonds, cashews, pistachios): a minimum of 5 servings a week
- Berries (strawberries, blueberries, raspberries, blackberries): a minimum of 2 servings a week
- Beans (black beans, pinto beans, kidney beans): a minimum of 3 servings a week
- Whole grains (quinoa, oatmeal, brown rice, whole-grain pasta, and bread): a minimum of 3 servings a day (5)
- Fish (salmon, tuna, trout): at least 1 serving a week
- Poultry (chicken, turkey): at least twice a week
- Olive oil as the primary oil used
- Wine: no more than 1 glass a day
Foods to Limit on the MIND Diet:
- Red meat (steak, ground beef, pork, lamb): no more than 4 servings a week
- Butter and margarine: no more than 1 tablespoon daily
- Cheese (brie, mozzarella, or cheddar): no more than 1 serving a week
- Sweets (cakes, brownies, ice cream): no more than 5 servings a week
- Fried or fast food (french fries, chicken nuggets, onion rings, fried chicken, hamburgers): no more than 1 serving a week