Most diet plans are focused on shedding pounds, especially detoxes and cleanses. However, not everyone is looking to lose weight. Different diets can achieve different results. For example, the MIND diet has been linked with slower cognitive decline in those at risk of Alzheimer’s disease.
Alzheimer’s disease, the most prevalent form of dementia, affects 5.8 million Americans and is a progressive and deadly neurological illness that causes memory loss and disorientation. It is the sixth greatest cause of mortality in the United States, with one out of three seniors dying from Alzheimer’s or another type of dementia.
Although there is no study relating the MIND diet to Alzheimer’s reversal, plenty of data links this dietary strategy to disease prevention.
What exactly is the MIND diet Plan? How Is It Different from DASH or Mediterranean Diet?
“Research suggests that the Mediterranean-DASH diet may reduce the risk of developing dementia or slow the decline in brain health,” says Becky Kerkenbush, RD, a clinical dietitian at Watertown Regional Medical Center in Wisconsin, in reference to MIND (an acronym that stands for the Mediterranean-DASH intervention for the neurodegenerative delay).
Researchers from Rush University Medical Center in Chicago and the University of Chicago School of Medicine drew inspiration from the Mediterranean and DASH diets to create a brain-boosting meal plan that was published in the September 2015 issue of Alzheimer’s & Dementia. The study was conducted by nutritional epidemiologist Martha Clare Morris, ScD. As a result, the MIND diet was created.
The MIND diet is the only one of the three diets that emphasize the eating of foods that have been shown to improve cognitive function.
What Is the MIND Diet’s Mechanism to Boost Brain Health?
Cuisine rich in saturated fat and animal products is restricted on the MIND diet, which focuses on plant-based foods. What’s notable about this diet is that it emphasizes berries and green leafy vegetables.
The mind may benefit from a diet high in flavonoid-rich fruits and vegetables. In a previous study published in the Annals of Neurology, researchers found that blueberries, strawberries, and blackberries may slow the onset of cognitive aging in women by two and a half years. According to research published in the Journal of the Academy of Nutrition and Dietetics, leafy green vegetables like kale and spinach are linked to decreased inflammation and oxidative stress, connected with Alzheimer’s disease. Antioxidants abound in both of these foods, making them beneficial for reducing inflammation and oxidative stress.
It’s oxidative stress when the body’s antioxidant defences are depleted, and free radicals can’t be countered. Alzheimer’s and cancer have been linked to stress-induced cell damage in the brain and throughout the body.
A list of the best and worst foods to eat on the MIND diet
Aim for and eschew these meals to assist increase your cognitive abilities:
The MIND Diet is a list of foods that you should eat.
- Six servings a week of green leafy vegetables (kale, spinach, collard greens, lettuce)
- A minimum of five servings of nuts (almonds, cashews, pistachios) per week is recommended.
- At the very least, two servings of berries every week (strawberries, blueberries, raspberries, and blackberries).
- A minimum of three servings of beans per week (black, pinto, or kidney)
- A minimum of three servings of whole grains per day (such as quinoa, oats, brown rice, and whole-wheat pasta and bread) (1)
- At least one dish of fish (such as salmon, tuna, or trout) each week is recommended.
- Twice a week minimum for poultry (chicken and turkey).
- Olive oil is the principal source of lubrication.
- Only one glass of wine a day
The MIND Diet’s prohibited foods list
- There should be no more than four portions of red meat a week (steak, ground beef, hog, lamb).
- One tablespoon of butter or margarine per day is the maximum amount to be consumed.
- One serving of cheese (brie, mozzarella, or cheddar) a week is fine.
- Sweets (cakes, brownies, ice cream): no more than five servings a week, please.
- One serving of fried or fast food (french fries, chicken nuggets, onion rings, fried chicken, hamburgers) a week is acceptable.
Meal Plan for MIND Diet’s 7-Day
One week of eating on the MIND Diet may look like this:
First day
- Banana-strawberry smoothie for breakfast
- salad with a kale Caesar dressing for lunch
- Dinner Chili prepared with turkey and quinoa as the primary ingredients.
Day 2
- a piece of bread and a vegetable breakfast frittata
- Sandwich with tuna salad on whole-wheat bread for lunch
- roasted broccoli with a pecan-crusted chicken breast for dinner
Day 3
- Pancakes with blueberries and walnuts for breakfast
- Lunch grilled chicken sandwich with celery and hummus on whole wheat bread.
- Dinner: a whole-wheat dinner bun with roasted turkey with a cabbage salad
Day 4
- Breakfast: Greek yogurt With raspberries and 15 almonds
- Lunch: Brown rice and chickpea salad with olive oil-based salad dressing and kale and spinach.
- Chicken marinara spaghetti with whole-wheat pasta, roasted broccoli, and a salad for dinner
Day 5
- Breakfast: oatmeal packed with blueberries and almonds.
- Lunch: Half a pita breaded chicken breast with olive oil-dressed kale salad topped with feta cheese and a variety of fresh vegetables.
- Dinner was fish baked with Quinoa, roasted broccoli and Brussels sprouts, and a glass of wine.
Day 6
- Breakfast 1 scrambled egg on a whole wheat bagel with blueberries on the side
- For lunch, I pickled carrots and hummus with a turkey sandwich on whole-wheat bread.
- Cooked Quinoa with carrots, beans, and olive oil for dinner.
Day 7
- Avocado slices with scrambled eggs on whole-grain bread for breakfast
- Small whole-grain roll and spinach salad with strawberry-chicken-chickpea-slivered-almond-olive oil dressing for lunch
- Grilled salmon served with steamed spinach and brown rice for dinner.
How Does the MIND Diet Differ From Other Diet Plans?
Movement boosts blood flow to the brain and helps feed brain cells with nutrients, which is why the MIND diet might help prevent cognitive decline even if you don’t perform any exercise. In addition, regular physical activity may lower the risk of Alzheimer’s disease by up to 50 percent, according to the Alzheimer’s Research and Prevention Foundation. As a result, combining exercise with the MIND diet may help prevent memory loss.
The MIND diet is also unique because it does not require calorie tracking or the elimination of food categories. Vanessa Rissetto, RD, a nutritionist in Hoboken, New Jersey, argues that the MIND diet is more restricted than the paleo and ketogenic diets. There are several similarities between these two popular diets, although paleo excludes dairy. However, the MIND diet does not place undue restrictions on one’s dietary choices and instead stresses consuming more brain-boosting items. It follows that your favorite meats, sweets, and wines may still be enjoyed in moderation.
You don’t have to be elderly or have a family history of Alzheimer’s disease to benefit from this diet, even if you are at a greater risk of developing the condition. As Kerkenbush adds, “the MIND diet has no adverse side effects and is suitable for everyone owing to its general healthy eating pattern.
Whether you’re cooking at home or eating out, this diet is simple to follow since it’s plant-based and contains many foods. However, due to the focus on berries and nuts, which may be more expensive than specific packaged, less-healthy snacks, the cost of following this diet may be a little higher.
According to a recent blog article by Dr. Morris, it’s possible to save money on food by eating frozen berries and canned beans on occasion. In addition, bulk prices on nuts may also be found online, saving you money.
The MIND Diet’s Risks and Benefits You Need to Know
Regarding Alzheimer’s disease prevention, the MIND diet has the most precise and promising effect.
As part of the “MIND Diet Study,” done in 2015 at Rush University in Chicago, 923 volunteers who were previously following the MIND, the DASH, and the Mediterranean diet (based on their questionnaire replies) throughout five years were examined for Alzheimer’s disease occurrences.
ACCORDING TO THE RESEARCH, the MIND diet reduced the risk of Alzheimer’s disease by 53%.
Unexpectedly, you don’t have to follow the diet religiously to get the advantages of its brain-boosting properties. The scientists point out that even individuals who follow the diet just marginally may see a 35% reduction in their chance of developing the illness. Nonetheless, keeping an eye on it has several benefits: An Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association research released in June 2015 found that adherents of the diet were cognitively younger than those who didn’t adhere to it.
The MIND diet has been shown to lessen the risk of Parkinson’s disease and Alzheimer’s disease. A 2018 research published in The Journal of Nutrition, Health, and Aging revealed that this eating style reduced the risk of the illness and delayed its course in older persons.
If you follow this one, you may get the health advantages of both the Mediterranean and DASH diets.
According to the Mayo Clinic, the DASH diet reduces hypertension, lowering the risk of stroke and heart attack. The National Institutes have also approved Health and U.S. News and World Report, which ranks the most popular diets each year.
Research published in Progress in Cardiovascular Diseases in July–August 2015 found that following a Mediterranean diet led to lower blood pressure, a lower risk of heart disease, and improved insulin sensitivity. (2) Those at risk of heart disease or those who have pre-diabetes or diabetes will find this to be a benefit.
There is just one recognized downside to the MIND diet, and that’s that it demands patience, effort, and precise meal preparation to adhere to the program’s rules and stay on track.
As part of your goal-setting process, develop an accountability strategy to keep you on track and schedule all of your meals for the week. Partially preparing more time-consuming meals is an option. For example, prepare your veggies in plastic bowls, your fruit for smoothies in separate freezer bags, and your rice and beans in advance by cooking them ahead of time and storing them in plastic containers.
Is It Worth Trying the MIND Diet for Losing Weight or Improving Your Brain Health?
MIND diet differs from other diets in that it is not a weight reduction strategy. On the other hand, this diet will help you lower your risk of Alzheimer’s and safeguard your brain.
It does require some forethought and commitment to stick with this diet. However, don’t give up even if you stray a little off your course. Don’t worry if you don’t follow the diet strictly.
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