We understand more and more precisely the role that our lifestyle plays in prevention of cognitive decline and brain diseases.
Several scientific studies have already proven that food can promote or on the contrary prevent the onset of Alzheimer’s disease. “To have a well-protected brain, you must nourish it well. Certain foods and diets should therefore be favored and avoided“, confirms the Alzheimer Foundation.
THE Dr Richard Dupee, head of the geriatrics department from Tufts Medical Center and clinical professor at Tufts University School of Medicine in Boston (USA) has just shared several advice intended to take care of your brain, in order to keep it alive as long as possible and slow down its decline. And many recommendations concern the contents of our plates.
“Eat a salad of leafy greens with a handful of nuts daily”
“ We know that a Mediterranean-style diet (which is rich in minimally processed plant foods) can help delay cognitive dysfunction associated with age and possibly prevent or delay the onset of Alzheimer’s disease. “, explains Dr. Richard Dupee. It actually refers to the MIND diet (Mediterranean-Dash Intervention of Neurodegenerative Delay), rich in vitamins B6, B9, and B12, which allows you to stock up on fresh fruits and vegetables, whole grains and foods rich in antioxidants. The latter are renowned for slow down brain aging. This dietary program is heavily inspired by the Mediterranean diet, already recognized as one of the healthiest diets.
What to do concretely? “ Increase your consumption ofwhole, minimally processed plant foods : eat a salad of leafy vegetables daily; choose whole grains and whole-grain foods rather than refined ones; snack on a handful of nuts once a day or sprinkle them on salads, low-sugar whole grains, or grain-based dishes; and look for simple bean-based main dishes or add beans to soups, stews, salads and dips », recommends the geriatrician.
He also refers to a study which showed that people who regularly ate foods rich in magnesium had a larger brain volume. “ Foods rich in magnesium like leafy green vegetables, legumes, nuts, seeds and whole grains are also packed with other beneficial nutrients », underlines the doctor.
Certain foods promote cognitive decline in less than 10 years
Dr. Dupee encourages reduce absolutely the consumption ofultra-processed foods to prevent Alzheimer’s and related diseases.
“ These are composites made from parts extracted from foods, often mixed with artificial ingredients. Growing research links dietary intake high in ultra-processed foods to health problems “, he emphasizes.
The doctor cites a Brazilian study which showed that high consumption of ultra-processed foods was associated with a higher rate of cognitive decline within 6 to 10 years.
Concretely, limit industrial bread, biscuits, sweets, cereal bars, sodas, fruit juices, mayonnaise, cold meats, ham, pizza, noodles and instant soups, chips and aperitif cakes.
If Dr. Dupee were to present the ideal plate, it would offer (your choice) fruits, vegetables, legumes (lentils, chickpeas, beans, etc.), nuts/seeds, whole grains (whole-grain pasta, whole-grain or wild rice, etc.), seafood, lean meats. (poultry), dairy products and healthy vegetable oils. “ Be especially wary of foods containing refined flour, added sugars and lots of sodium “.
The geriatrician reminds that other good habits are not part of the diet but are essential to oxygenate the brain. It reminds us how important physical activity, stress management and social interactions are in preventing cognitive decline.
