Share This Story!
Eating For A Healthier Brain
Can following a specific diet reduce a person’s risk of developing Alzheimer’s disease? Some research says yes. A series of studies concluded that eating certain foods and limiting others could reduce a person’s Alzheimer’s risk by up to 53%. In general, researchers found that eating mostly plant-based foods and reducing intake of saturated fats and sugars made a significant impact on brain health.
What is the diet?
The dietary approach to stop hypertension (DASH) and Mediterranean diets are two approaches that experts use to lower blood pressure and improve heart health. A combination of the two eating styles called the Mediterranean-DASH intervention for neurogenerative delay or MIND diet could be beneficial for brain health. Researchers have found that older adults who follow the MIND diet have brains that are as sharp as those who are 7.5 years younger. Consider adding these foods to a daily diet.
1. Add up weekly greens
Leafy green vegetables, such as kale, spinach, collard greens, cabbage, or romaine lettuce, provide fiber, iron, calcium, vitamin C, and vitamin K. For optimal brain health, experts recommending getting a full serving of leafy greens at least 6 times weekly.
2. Don’t forget other veggies
Besides 6 servings of leafy greens weekly, people should also try to eat at least 1 portion of another vegetable every day. Broccoli, Brussels sprouts, green peas, and carrots are some great options to try. One serving of carrots, for example, provides over 400% of the daily recommended value of vitamin A and has been linked to improved eye health.
3. Choose whole grains
For optimal brain health, aim to get at least 3 servings of whole grains daily. Barley, brown rice, oatmeal, and whole wheat bread are all great options. Popcorn can even be a great snack, as long as the treat isn’t saturated in butter or artificial flavoring.
4. Pick proteins wisely
Under the MIND diet, most protein should come from lean animal sources, such as fish and poultry. Aim for 5 servings of nuts weekly, keeping in mind that an actual serving size is smaller than many people think. Try to limit red meat to less than 4 servings per week.
5. Let yourself indulge
Surprisingly, experts say that one glass of wine or another alcoholic drink daily can be beneficial for brain health. In particular, red wine can boost a person’s memory, as well as reduce depression risk, regulate blood sugar, and improve heart health.
Keeping the mind healthy
As people age, a certain amount of cognitive slowing is normal. However, older adults can keep the mind sharp through eating healthy, exercising regularly, and engaging in activities that keep the brain stimulated. For more information about lowering Alzheimer’s risk, speak with a healthcare provider.
