There is no denying that the consumption of food is related to the risk run by dementia. There are plenty of studies to establish some sort of connection, and health experts have recently started referring to Alzheimer’s disease, one type of dementia, as “Type 3” diabetes.
Some foods increase Alzheimer’s risk, but if they increase Alzheimer’s risk, maybe some foods would do the opposite? Opposite, according to one study.
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Diet and dementia: What’s the link?
Well, a lot in recent years has been pointing toward the great influence of lifestyle factors on the risk for dementia, including nutrition, exercise, sleep, and stress. Nutrition experts are telling us that ultra-processed foods—hot dogs, French fries, chips, sodas, cakes, and ice cream—are preparing our minds for dementia. And, of course, there is one study that has revealed a really wholesome diet that reduces the risk of dementia.
This study, published in the Journal of the American Medical Association, examined data collected from more than 8,000 middle-aged and older men and women across 11 cohort studies. They all commenced the study period without dementia. Surveys were used to gather nutritional information from each participant, and each person was given a score from 0 to 15 based on the degree of adherence to the diet called the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay2, or the MIND diet. The higher the score, the closer the diet preparation was to the MIND diet. The average score among participants was 8.3 out of 15.
At the trial’s end, participants were screened for dementia. While 775 of over 8,000 participants developed dementia, the study results made it clear that those who adhered to the MIND Diet had a decreased risk of developing dementia during the study period. In fact, it was shown that a person who scored highest had a 17 percent lower chance of developing dementia compared to the person with a low score.
Diet for MIND
The full version is pretty long already: Mediterranean-DASH Intervention for Neurodegenerative Delay, which hints at its important purpose.
MIND began as a series of papers coming from the Harvard Chan School of Public Health and overseen by Martha Clare Morris, Ph.D., at Rush University Medical Center. It was established that the Mediterranean and DASH diets were both promising in preventing dementia.
Given that, data have been provided to develop a protocol that combines both, which is not too difficult, considering both operate on mostly plant-based foods with little or no processed foods, saturated fats, or red meat.
So what does a MIND diet look like? The protocol breaks down into:
- At least three servings per day of whole grains.
- At least one serving per day of vegetables other than green leafy ones.
- More than six servings per week of green leafy vegetables.
- At least five servings of nuts each week.
- At least four meals a week containing beans.
- A minimum of two servings of berries each week.
- A minimum of two meals a week with fowl.
- A minimum of one meal a week with fish.
- Cooking done in olive oil.
3 habits for the mind to adopt now
Statistics teach us that dementia is the sixth leading cause of death in America, so we all must embrace mind-friendly habits. Besides modifying our diets in a MIND-friendly way, here are three other habits endorsed by medical research with which to incorporate lifestyle changes to enhance brain health in the long term.
Keep active: In the context of cognitive decline and dementia, no step to keep moving is lowly or futile. One meta-analysis of existing research found that regular physical activities might lower the risk of dementia by 30%. Just make sure you try to do something and do it! Be it CrossFit, additional gardening, or pickleball, you stay active!
Incorporate memory-nurturing nutritional support: Oftentimes, inflammation or mood health often go hand in hand with memory or cognition. The so-called nootropics that act as memory enhancers include omega-3s, curcumin, and ginseng, among many others. Unsure where to start? Try these 16 memory-supporting supplements, which deliver concentrated amounts of brain-healthy nutrients to help maintain your sharper mind.
Stay socially engaged: As the years creep in, many people may become increasingly solitary, but research tells us that staying socially engaged is a key factor that helps keep dementia at bay.
The takeaway
Dementia is one of the most pressing health issues a person has to deal with. Hopefully, it was found that following a diet with cereal or grain would help to reduce the risk of developing dementia. Just combine it with loads of movement, social engagement, and nutrients that benefit memory so that your mind will remain sharp as you age!
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