Dementia is a health condition that almost half of us are afraid of the most. So it is a reason that we are constantly looking for ways to avoid its development. In addition, making changes to lifestyle, there are other steps that you can take that can reduce your risk. Including, twisting your diet.
According to a new study, people between the ages of 45 to 75 who follow the diet of the mind (more about it) are less likely to develop Alzheimer’s and other forms of dementia.
The study conducted by the University of Hawaii in Manoa found that the closer people were left on the diet, the more their risk dropped.
Even small improvements to the diet over time were associated with an average of 9% decline in the risk of dementia. And people who improved their adherence to the diet for 10 years – including those who did not at first follow it – had a 25% lower risk of dementia than those whose adherence dropped.
“Our discoveries confirm that healthy diet models in the middle to late life and their improvement over time can prevent Alzheimer’s and related dementia,” says Dr. Song-Yi Park, Assistant Professor at the University of Hawaii in Manoa.
What is the diet of mind?
If you’ve heard of the Mediterranean diet or diet diet before, you are already halfway there.
The mind means Mediterranean intervention for neurodegenerative delay.
A little of the mouth, yes, but it’s really just a mix of two diets that are already associated with better heart and brain health.
It’s not about counting calories, it’s about building habits over time and reducing things that are not so comfortable for the brain: processed snacks, sweet drinks and alcohol.
The focus is on daily foods – including leafy greenery, berries, nuts and olive oil – which scientists say can help protect brain cells, improve memory and reduce inflammation.
According to Alzheimer’s Research UK, this diet is related to a number of health benefits, including improved brain health.
So, if you’re wondering what you really eat, here are the key foods that you need to focus on, plus easy ways to get more of them in your five days.
New research claims that eating a mind diet will enhance your brain’s health. (Getty Images)
1. Dark green leafy vegetables
Eating your greens can be one of the simplest ways to support the health of your brain. Studies have found that eating one or two servings of leafy green daily, such as spinach, cabbage and Brussels sprouts, can slow down the cognitive decline associated with age.
In fact, the older ones who regularly include these vegetables in their diet perform memory tests as if they were 11 years older than those who eat them more frequently.
Eating tips more: Add spinach or cabbage to cocktails, fade and mix in soups or omelets, or enjoy a fresh salad – the diet of mind recommends striving for at least six servings a week.
2. Colored fruits and vegetables
Studies show that fruits and vegetables rich in carotenoids (pigments behind these bright orange, red and yellow colors) can be associated with better brain health. This includes things like carrots, sweet potatoes, pumpkins, red peppers, tomatoes, papaya and apricots, as well as greenery like spinach and curly cabbage.
Eating tips more: Add a roasted vegetable to the grain bowls, use them to accumulate chilis, curry and rag, or hold sliced peppers at hand for an easy breakfast. The goal is a variety of vegetarian.
3. Fruits
Blueberries, blackberries and raspberries are full of antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that can help protect brain cells from damage. They also have the bonus to be naturally smaller in sugar than many other fruits.
Eating tips more: Throw them in a slurry, sprinkle pancakes, mix with yogurt or mix in mashed potatoes. Try to turn them on at least twice a week.
Fruits are a breakfast associated with a lower risk of aleimi. (Getty Images)
4. Fish
Fat fish such as salmon, tuna and sardines are some of the best sources of omega-3 fats, especially the one called DHA-Vid fat, which plays a key role in keeping the brain healthy. Our bodies cannot do it themselves so that it really matters enough through the food.
Eating tips more: Bake salmon for dinner, tuna rustling or top toast with sardines, lemon and herbs. One or more servings per week are recommended; Just miss frying as this can increase the fat content.
5. Nuts and seeds
Nuts, almonds, lentils, flaxseed and soy are small but powerful. They are rich in healthy fats, vitamin E, B vitamins, choline, magnesium and zinc, all nutrients that are known to maintain long -term brain health.
Eating tips more: Breakfast at a small hand, mix the lentils in stews or sprinkle seeds on yogurt or porridge – five servings a week is Mind’s recommendation.
6. The whole viewers
Carograms such as oats, brown rice, quinoa and barley are high in fiber and vitamins B and can help reduce inflammation in the brain. They also help you maintain your energy and focus firmly – profit for memory and concentration.
Eating tips more: Start your day with porridge or oats overnight and switch to power of attorney versions of rice, pasta and bread. Purpose three servings a day.
7. Olive oil
Olive oil is one of the key ingredients in the mind of the mind and for good reason. It has a high content of healthy monounsaturated fats and antioxidants and studies associate it with better brain health and a lower risk of death associated with dementia.
Eating tips more: Use it for baking vegetables, reducing salads or as a base for home dressings – ideally like your main added fat.
Nuts and seeds are full of nutrients that help brain health over time. (Getty Images)
8. Bob (such as kidney, black or pino)
Beans are an undervalued brain food. They are full of fiber, plant proteins and nutrients such as folate, which some studies in the UK have been associated with a reduced risk of cognitive decline. They also help maintain stable blood sugar, which is important for long -term brain health.
Eating tips more: Add to soups, stews or salads or mix in downturns and smears. Aim for four or more bean -based dishes a week.
9. The stains (like chicken or turkey)
Leaning meats such as chicken and turkey provide protein without the high saturated fat content of red meat – something that the mind diet recommends to limit. Eating poultry several times a week is associated with a lower risk of memory loss later in life.
Eating tips more: Grill chicken in packs or cooking turkey in your usual pasta sauce. The diet of mind recommends two servings a week.
Square (or two) dark chocolate is also not too unhealthy. (Getty Images)
10. Sweet treat: dark chocolate
Well, this is not officially part of the diet of mind, but we all deserve a treat! Studies say a small amount of dark chocolate can offer brain benefits, especially varieties with at least 70% cocoa.
Eating tips more: Enjoy a square or two, ideally paired with nuts to slow the release of sugar. Or mix it in your mess for morning sugar.
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