To support brain health, here is this diet

To support brain health, here is this diet

4 out of every 10 cases of dementia can survive through lifestyle changes, such as eating healthy, getting enough exercise and sleeping well, according to the British newspaper “Daily Mail”.

Prevent deterioration of cognitive function

In an attempt to reduce dementia rates, American researchers have created a diet proven to maintain brain health and reduce the risk of memory loss.

The diet, called MIND, is filled with fish, legumes and vegetables, which are thought to delay and limit decline in cognitive function.

Improve heart health

Researchers at Rush University in Chicago created the MIND diet in 2015, which offers a combination of the Mediterranean diet and the DASH diet.

The Mediterranean diet highlights the importance of whole grains, fruits, vegetables, fish and legumes, while the DASH diet focuses on reducing salt intake.

In this context, Tracy Parker, a heart health nutritionist at the British Heart Foundation (BHF), said: “Both diets are supported by a lot of research showing that they can help with heart health, and some evidence indicates that they can contribute to reducing levels of mental decline.”

Excellence in influence

The “MIND” diet showed greater effects than any diet alone, as Martha Clare Morris and her colleagues at Rush and Harvard universities confirmed that the results of their study indicate that a group of more than 1000 elderly people did not develop dementia for up to 9 years.

The researchers added that a grading system for the “MIND” diet was developed based on foods that appear to protect against dementia and cognitive decline, noting that those who received the highest scores on the “MIND” diet had the slowest rate of cognitive decline.

The diet also includes eating at least 3 portions of whole grains, such as oats, quinoa, and brown rice, every day, in addition to consuming at least 6 portions of leafy vegetables, 5 portions of nuts, 4 portions of beans, and XNUMX portions of berries.

Berries, poultry and fish

Parker added that “berries also have many protective benefits for the brain,” and it is recommended to eat at least two servings of poultry and one serving of fish. At the same time, red meat, fried foods and sweets should be avoided.

Experts also say that these foods contain high levels of antioxidants, which help protect against some of the damage to brain cells that is linked to dementia. It can also increase levels of proteins in the brain that protect brain cells from this damage.

Low cholesterol

The diet is low in cholesterol, and recent research has suggested that it may be linked to problems with memory and thinking.

Dementia is associated with an abnormal buildup of proteins in the brain, called amyloid and tau. When these toxic proteins accumulate in the brain, the organ triggers an inflammatory response to repel the damage.

Antioxidants

According to Harvard University, diets like the MIND diet, filled with antioxidant-rich vegetables and fruits, can reduce inflammation. The diet, recommended by Parker, contains vitamins such as C, E and beta-carotene, which all act as antioxidants.

According to the Alzheimer's Association, these antioxidants help prevent damage caused by free radicals, which contribute to brain aging. Although they are not always harmful, they can damage proteins, DNA and cell membranes and cause tissue damage and inflammation.

Enhancing brain performance

Experts always advise that consuming more antioxidants can help fight free radicals and prevent damage.

Although it can have a powerful effect in enhancing brain performance, there is not enough research yet for the “MIND” diet to be part of the national dietary guidelines, as Parker stressed that “more studies are needed to improve Foods and specific amounts included.”

Maguy Farah's horoscope predictions for the year 2023