More and more people are aware that with the right diet you can influence health both as a preventive measure and in support of various therapies. There is plenty of scientific evidence that what we eat affects the physiology of various organs, including neurodegenerative processes, brain fitness and aging.
MIND diet - an effective tool in the prevention of Alzheimer's disease
Published Oct. 12, 2023 08:00
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MIND diet - an antidote to neurodegenerative diseases
According to a CBOS survey, one in three Poles is on a diet. Most often it is about reducing weight, eliminating foods that cause allergies or lowering blood sugar or cholesterol levels. Today it is known that there is no universal diet that works equally effectively for everyone, although the purpose of its use is sometimes the same. What is certain, however, is that food, its quality, the way it is prepared, the frequency and portions of food are important for improving health in many aspects. In modern dietetics, the most important thing is that each diet is tailored to the needs of the individual, taking into account is health and lifestyle. Therefore, experts often combine different trends and directions in pursuit of the best results. This allows for maximum effectiveness and comfort in staying on the diet. One example is the MIND diet, which aims to improve the functioning of the nervous system and brain created on the basis of the Mediterranean diet and the DASH diet, which is considered excellent. Its effect has been confirmed by scientific studies.
The MIND - Mediterranean - DASH Intervention for Neurodegenerative Delay diet is considered one of the healthiest and very easy to follow. It involves preparing meals from 15 specific food groups. Calorie counting is not important in it, although of course the daily requirement should not be followed. Its great advantage is the absence of strict restrictions, product and energy restrictions. From the DASH diet draws the best inspiration when it comes to the prevention and treatment of cardiovascular disease and high blood pressure. From the Mediterranean diet all the rest. Its creator Prof. Martha Clare Morris, an epidemiologist at Rush University Medical Center in Chicago, set her sights not only on protecting the whole body, but especially the brain, which is the most important organ managing all life processes. In her proposed diet, based on years of research on various nutritional products, she focused primarily on their effects on the nervous system. The diet mainly recommends foods rich in omega-3 fatty acids, which have anti-inflammatory and antioxidant effects, vitamins, flavonoids, carotenoids, alpha-linolenic acid (belongs to the omega-3 fatty acid family, as do EPA and DHA) and fiber. Increasing these components in the diet has a beneficial effect on brain function.
A five-year study confirms that following the MIND diet contributes to the prevention of Alzheimer 's and the mitigation of dementia. They were conducted on a group of 926 patients between the ages of 59 and 98. It was observed that in those who followed the diet carefully, the risk of developing Alzheimer's disease dropped by 54 percent. However, study author Dr. Morris cautions that further research is needed to definitively confirm the diet's effectiveness in preventing the diet of the most severe neurodegradative diseases. In the meantime, the preliminary results are promising enough to strongly encourage further studies to be undertaken. Today, it can be confirmed with certainty that the way of eating proposed in the MIND diet has a positive effect on the state of mind. An accent that will probably please many is the glass of wine recommended once a day. In this case, a small amount of alcohol has a positive effect on brain function. Its complete elimination is not beneficial for those following this diet.
Composing a menu involves choosing products from among 15 categories of food groups divided into 15 categories. With that said, 10 categories are products that are absolutely recommended and five are products whose consumption should be reduced, but not eliminated. Special emphasis should be placed on green vegetables and, in the optimal version, eat them three times a day. Plus others once a day, as well as fruits. A similar frequency applies to whole grain products. Nuts and pulses are important in the MIND diet. It is also worth including berries in your menu, at least in season. As for meat, poultry and oily sea fish are recommended as an invaluable source of omega -3 fatty acids, EPA and DHA, They have a key effect on the nervous system and have a protective effect on the cardiovascular system. As a fat, the best is olive oil, which can be used freely for it is the best source of monounsaturated fatty acids and antioxidants. It should become the primary fat used in the diet. On the other hand, products that are worth limiting are red meat - up to four servings per week, butter and margarine, sweets, including cakes and fried products, and fast food.
The MIND diet can be followed by any person as a proper, healthy and balanced way of eating. It is also especially recommended for children and adolescents because it positively affects brain development. It turns out, based on observations, that a diet started even at a late age brings results. According to the author, this way of eating has a beneficial effect on people who spend a lot of time on mental work and helps keep cognitive functions at a good level, intellectual performance and delays the aging process of the whole body.
