Weight loss is followed by fatigue and constant fatigue. However, not all nutritionists are trying to lose weight. Different diets can achieve different results. Also, if you want to improve your brain health and prevent the onset of Alzheimer's disease, we recommend that you consider the MIND diet, which slows down cognitive function.
According to the Alzheimer's Association, Alzheimer's disease, a progressive and catastrophic neurodegenerative disease that causes confusion and memory loss, affects 5.8 million Americans and is the most common form of dementia. This is the sixth leading cause of death in the United States, with one in three elderly people dying from Alzheimer's disease or other dementia.
There are no studies linking the MIND diet to the reversal of Alzheimer's disease, but there is ample evidence to support a link between this diet approach and disease prevention.
What is the MIND Diet Plan? How are DASH and the Mediterranean Diet included?
MIND (Mediterranean Intervention-DASH for Neurodegenerative Retardation) is a hybrid of the Mediterranean diet and the DASH diet, and studies have shown that it reduces the risk of developing dementia and delays the decline in brain health. There is a possibility, "he says. Kirkenbush, RD, Clinical Nutritionist, Watertown Community Health Center, Wisconsin.
In a study published in Alzheimer's Disease and Dementia in September 2015, nutrition epidemiologists Martha Claire Morris, ScD, and her colleague at the Rush University Medical Center in Chicago found a dietary relationship between food and cognitive decline. Mentioning previous studies on the Mediterranean diet and the DASH diet, two plant-based diets, and a diet plan with benefits to strengthen the brain. This is the birth of the MIND diet.
Although the three diets have similarities, the only diet that promotes food consumption that is promoted to promotes cognitive health is the MIND diet.
How does the MIND diet work to improve brain health?
The MIND diet focuses on eating vegetable foods and eating animal foods and foods high in saturated fat. It is worth noting that the emphasis is on plants and that this diet shows a particularly high consumption of berries and leafy vegetables.
Eating products rich in flavonoids can be beneficial to the mind. Blueberries, strawberries, and blackberries prevent cognitive aging in women for up to two and a half years, according to a previous study published in the Annual Neurology Report. Similarly, one study found that eating green leafy vegetables such as kale, spinach, and cabbage was associated with two factors associated with Alzheimer's disease: inflammation and reduced oxidative stress. I have. Of the Academy of Nutrition and Nutrition. Both types of foods are rich in antioxidants and help reduce inflammation and oxidative stress.
Oxidative stress occurs when the body has low antioxidant resistance and is unable to fight the toxic molecules, free radicals. This stress causes cell damage to the brain and the entire body and is associated with several diseases such as Alzheimer's disease and cancer
A list of mind diet foods, including the best and worst foods
To improve cognition, you should eat and avoid the following foods:
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 servings a week
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