Easy Diet to Lower Dementia Risk

Research studying specific dietary effects on Alzheimer onset from Rush University, has been listed in the top rankings by U.S. News and World Report among diets specifically aimed at brain health. . The MIND diet, developed by Martha Clare Morris, ScD, a nutritional epidemiologist from Rush University, is a combination of the Mediterranean diet and DASH blood pressure reduction diet, and has been shown to be very effective in maintaining brain health with aging. Lowering the risk of Alzheimer disease onset by 53 percent for those who followed it precisely, and 35 percent less risk for those following it moderately, it is also being ranked as the easiest diet to follow.


DASH Diet Food Pyramid

“The MIND diet has 15 dietary components, including 10 “brain-healthy food groups” and five unhealthy groups — red meat, butter and stick margarine, cheese, pastries and sweets, and fried or fast food. To adhere to and benefit from the MIND diet, a person would need to eat at least three servings of whole grains, a green leafy vegetable and one other vegetable every day — along with a glass of wine — snack most days on nuts, have beans every other day or so, eat poultry and berries at least twice a week and fish at least once a week. In addition, the study found that to have a real shot at avoiding the devastating effects of cognitive decline, he or she must limit intake of the designated unhealthy foods, especially butter (less than 1 tablespoon a day), sweets and pastries, whole fat cheese, and fried or fast food (less than a serving a week for any of the three). Berries are the only fruit specifically to be included in the MIND diet. “Blueberries are one of the more potent foods in terms of protecting the brain,” Morris says, and strawberries also have performed well in past studies of the effect of food on cognitive function.”  Quoted from Science Daily’s article titled “MIND Diet Repeatedly Ranked Among the Best”, released January 5, 2016.

From a quick glance, the diet seems heavy on grains and vegetables, very light on (meat) proteins, and dairy. I would like to know if those following this diet strictly are taking any vitamin supplements, and are monitoring their vitamin and mineral levels, especially those like Vitamin B12 and Calcium.

I hope there are more research results coming on the longevity and mobility of those who follow the MIND diet closely, as well as overall health and well being long term. For now this is such a great find, easy to apply as the recommended foods are readily accessible, and no prescription required!

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