One way to prevent Alzheimer’s disease is to adopt the MIND diet. MIND is a short form for Mediterranean DASH diet Intervention for Neurodegenerative Delay. A recent study shows that people who followed these diets had a 40% lower chance of developing plaques and tangles in their brains.
Researchers have found that people who adhered most to Mediterranean and MIND diets had brain similar to being 18 and 12 years younger than those who adhere less, respectively. Even if someone did not follow this diet wholly and added just one of its ingredients, it reduced amyloid buildup in the brain to a level similar to being about four years younger. Some studies suggest that a Mediterranean diet can reduce the chance of cognitive issues and dementia. There is also proof that this diet lowers the risk of stroke, type 2 diabetes, and cardiovascular diseases, and even prevents bone loss. Considering all these are risk factors for dementia, it makes sense.
What is the MIND diet?
It is a hybrid offshoot of two popular diets, the Mediterranean and DASH (Dietary Approaches to Stop Hyper tension- I had earlier written a blog on this topic). The intent is to up level it for brain health. For example, unlike the Mediterranean diet, which provide an umbrella of food choices, the MIND diet recommends specific amounts of food that help brain health.
Scientific evidence suggests that dark leafy green provide the maximum benefit, with the brains of people who ate the most greens looking 19 years younger in a plaque build up. Hence, the MIND diet urges you to eat it daily. You could pick from mustard greens, spinach (Palak),radish greens, and other regulars. The second best food to include is berries, such as strawberries, blackberries, etc. Your diet not only results in being healthy but can also ease stress.
What is Mediterranean Diet?
As art of this diet, people mostly eat plant-based foods. A large portion of most meals must include fruits, vegetables, whole grains, beans, seeds, nuts, etc. it also includes eliminating the use of oils other than extra-virgin olive oil. The same goes for butter, sweets and refined sugar or flour. This diet uses meat rarely, but eggs, dairy and poultry in smaller portions are allowed. It is okay to eat fish as they contain Omega-3, which boosts brain health.
How do these diets help lower the risk of Alzheimer’s?
The leafy green contain bioactive compounds such as Vitamins, minerals, antioxidants (flavonoids) and Lutein (carotenoids). All these are good for our brain health. There seemed to be a remarkable positive impact on the beta-amyloid buildup and tau angles, two markers of Alzheimer’s disease. High antioxidant levels from fruits and vegetables may help protect Alzheimer’s disease-related damage to brain cells. Also, antioxidants enhance levels levels of proteins that help protect the brain cells from damage. Lutein protects against oxidative stress and inflammation, another deterrent to Alzheimer’s disease.
Additionally, the findings mentioned above are add-ons to why this diet might help reduce the risk of dementia. So what can you do?
Time to change your eating habits?
If you are not hard-core non-vegetarian, following the MIND/Mediterranean diet is not difficult. Increase plant-based foods, whole grains, beans, etc., and reduce meat and dairy products. Most of Indians do eat plant-based foods regularly. Hence, it may be question of making conscious choices. But if the diet choices can reduce the chances of a grave diseases like Alzheimer’s, it is worth a shot. Because this disease still has no known cause or cure.
Waiting for your feedback on this blog.
Anil Malik
Mumbai, India
26th November 2024