What is the MIND diet?
The MIND diet, created by American researchers, promises to keep the brain younger. It combines aspects of mediterranean diet (based on fruits, vegetables, olive oil, vegetables and cereals) and diet DASH (also rich in plants, supposed to prevent hypertension). Both have been shown to reduce the risk of heart diseases, such as high blood pressure, the heart attack and stroke.
Scientists at Rush University Medical Center followed 900 people between the ages of 58 and 98 for a study on the benefits of the MIND diet. The participants had to complete a questionnaire about their diet and take neurological tests to analyze their brain capacity. Their results show that people who followed the diet strictly had a brain that was 7.5 years younger than those who did not follow it strictly.
The same study reveals that the MIND diet could reduce the risk of developing Alzheimer’s disease by half. The researchers therefore conclude that by combining the two, we can better protect our brain against dementia and Alzheimer’s disease.
On the MIND diet menu
The creators of the diet advise focusing on 10 “healthy” food groups and avoiding 5 “unhealthy” food groups to keep the brain healthy.
-Good foods for a healthy brain: vegetables (especially green vegetables such as kale and spinach which are all rich in vitamins A and C) but also nutsbeans (source of fiber and protein), whole grains (essential part of the plate), Fish (once a week at least), poultry, olive oil, and red fruits (especially blueberries). MIND also allows one glass of wine per day (but no more) to maximize brain health.
-Foods to avoid from “unhealthy” groups include Red meat (to be limited to less than 4 servings per week), butter and margarine, cheese (once a week maximum), sweet foods, and fast food type foods (burgers, fries, pizza). These foods should be avoided if the brain is to be protected from cognitive decline, depending on the diet.
A healthy lifestyle
In summary, this diet takes up the principle of a balanced diet, as explained to the Daily Mail, Dr. Clare Walton, director of the Alzheimers Society in the United Kingdom: “This research reinforces what we already know about the importance of a healthy, balanced diet for a healthy brain,” But she adds, “It’s important for people to know that there are many [choses à faire] along with a healthy diet to reduce the risk of dementia, including staying physically and mentally active and not smoking.
Read also:
Alzheimer’s: The benefits of the Mediterranean diet
Why the Mediterranean diet fights high blood pressure
Red wine to treat Alzheimer’s?
