When it comes to keeping our bodies and minds sharp, what we
eat matters for both short-term and
long-term health.This column explores
the MIND diet (Mediterranean-DASH
Intervention for Neurodegenerative
Delay) and provides research-based
guidance on foods to include—and limit.
I’ve heard a lot recently about the MIND diet. What is this diet, and is it beneficial for health?
The MIND dietis ahybrid ofthe Mediterranean and DASH (DietaryApproaches to Stop Hypertension) diets,with a special emphasis on foods that will lower risk of cognitive decline. Martha Clare Morris,ScD, an epidemiologist at Rush University Medical Center,and her colleagues developed the diet based on research results that linked specific foods to brain function. Study results showed that people who adhered moderately to the MIND dietary principles lowered theirAlzheimer’s risk by 35%, and those who adhered to the diet strictly lowered their risk by 53%. The MIND diet incorporates many plant-based foods, as well as some seafood and poultry.Additionally,the eating pattern limits sources of saturated fat, including butter and margarine, as well as added sugars in the diet. I’m interested in trying the MIND diet. What are the basic principles regarding foods I should include and those I should exclude or limit?
Changing dietary patterns doesn’t have to be difficult, and fortunately, the MIND diet provides some easy and very specific tips on the types of foods both to eat more of and to limit. The most important thing to remember when making any kind of dietary change is to make adjustments that work for your lifestyle. Start with small changes that you enjoy, which will increase the likelihood that you will be able to sustain your new habits
MIND foods to limit
PASTRIES/SWEETS • Less than five servings per week RED MEAT • Less than four servings per week WHOLE-FAT CHEESE • Less than one ounce per week FRIED OR FAST FOOD •No more than one serving per week
Healthy MIND foods to include
VEGETABLES • Two or more servings daily • Have at least one serving of leafy greens daily FRUIT • At least ½ cup of berries five times per week WHOLE GRAINS • Three or more servings daily • Focus on grains that are minimally processed EXTRA-VIRGIN OLIVE OIL • Two tablespoons daily LEGUMES & NUTS • One serving of nuts and beans every other day • A serving of beans is ½ cup; a serving of nuts is ¼ cup SEAFOOD • At least one seafood meal per week • Focus on fatty fish
like salmon, herring
and sardines
POULTRY
• Five servings per
week
• Avoid frying as a
regular preparation
method What are some of the best habits
I can adopt to promote better
brain health?
In addition to eating a healthy
diet, some of the following behaviours have been linked to improved
cognitive health as we age:
Exercise
Start with 150 minutes per week as an initial goal.
Socialize
Regular connection with community has a multitude of benefits for health, including improved cognitive function as we age.
Sleep well
Sleeping less than seven hours per night has been linked to a higher risk of dementia.
Manage stress
High levels of cortisol, the stress hormone, can lead to excess plaque in the blood vessels, which can impact brain health.
Manage your health conditions
Various health conditions including high cholesterol, high blood pressure and even depression can impact brain health. Focus on working with your healthcare provider to manage underlying conditions to maintain better brain health.
by : BY ALISON MASSEY, MS, RD, LDN, CDCES
I’ve heard a lot recently about the MIND diet. What is this diet, and is it beneficial for health?
The MIND dietis ahybrid ofthe Mediterranean and DASH (DietaryApproaches to Stop Hypertension) diets,with a special emphasis on foods that will lower risk of cognitive decline. Martha Clare Morris,ScD, an epidemiologist at Rush University Medical Center,and her colleagues developed the diet based on research results that linked specific foods to brain function. Study results showed that people who adhered moderately to the MIND dietary principles lowered theirAlzheimer’s risk by 35%, and those who adhered to the diet strictly lowered their risk by 53%. The MIND diet incorporates many plant-based foods, as well as some seafood and poultry.Additionally,the eating pattern limits sources of saturated fat, including butter and margarine, as well as added sugars in the diet. I’m interested in trying the MIND diet. What are the basic principles regarding foods I should include and those I should exclude or limit?
Changing dietary patterns doesn’t have to be difficult, and fortunately, the MIND diet provides some easy and very specific tips on the types of foods both to eat more of and to limit. The most important thing to remember when making any kind of dietary change is to make adjustments that work for your lifestyle. Start with small changes that you enjoy, which will increase the likelihood that you will be able to sustain your new habits
MIND foods to limit
PASTRIES/SWEETS • Less than five servings per week RED MEAT • Less than four servings per week WHOLE-FAT CHEESE • Less than one ounce per week FRIED OR FAST FOOD •No more than one serving per week
Healthy MIND foods to include
VEGETABLES • Two or more servings daily • Have at least one serving of leafy greens daily FRUIT • At least ½ cup of berries five times per week WHOLE GRAINS • Three or more servings daily • Focus on grains that are minimally processed EXTRA-VIRGIN OLIVE OIL • Two tablespoons daily LEGUMES & NUTS • One serving of nuts and beans every other day • A serving of beans is ½ cup; a serving of nuts is ¼ cup SEAFOOD • At least one seafood meal per week • Focus on fatty fish
Exercise
Start with 150 minutes per week as an initial goal.
Socialize
Regular connection with community has a multitude of benefits for health, including improved cognitive function as we age.
Sleep well
Sleeping less than seven hours per night has been linked to a higher risk of dementia.
Manage stress
High levels of cortisol, the stress hormone, can lead to excess plaque in the blood vessels, which can impact brain health.
Manage your health conditions
Various health conditions including high cholesterol, high blood pressure and even depression can impact brain health. Focus on working with your healthcare provider to manage underlying conditions to maintain better brain health.
by : BY ALISON MASSEY, MS, RD, LDN, CDCES
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