
Taking ideas from both the DASH and Mediterranean diets, the MIND diet focuses on things that are good for your brain.
Studies indicate that strictly following the MIND diet could decrease the incidence of Alzheimer’s by as much as 53%. A moderate degree of adherence to the diet could decrease risk by about 35%. Long-term habits are far more important than the occasional indulgence. The MIND diet helps promote overall cardiovascular health, weight management, and resistance against diabetes apart from cognitive health. Include the habit of reading labels properly before buying your groceries. Processed food may not always be bad but processed food that has flavour enhancers, preservatives, and anything that you will not put in your food naturally should be avoided. You should sleep for at least 7-9 hours because it repairs brain. Proper hydration helps you to not only focus but also to memorize everything.
The food what we eat plays very important role in terms of our brain’s health:
- Intake of Nutrients: For betterment of the health the intake of nutrients are very crucial as it protects neurons and enhances brain plasticity.
- Reduce sugar and saturated fat: Taking high sugar and saturated fat can increase the risk of neurodegenerative diseases, such as Alzheimer’s.
- Consumption of healthy diet: Diets that contain Vitamin E and B, antioxidants can reduce oxidative stress.
- Provide better Blood flow: Healthy fat maintains adequate blood flow and provide proper oxygen supply to the brain.
For healthy mind, healthy diet is necessary. Here are some MIND diets:
- Take Green Vegetables – Intake of green vegetables such as Kale, Collards, Spinach, cabbage, etc., are very beneficial for MIND health.
- Eat Berries – Both Strawberries and blueberries contain high level of antioxidants, which is helpful in improving brain health.
- Consume Beans – Beans like Lentils, chickpeas and other beans have protein, nutrients and fiber, which is necessary for brain.
- Whole Grain – Rice, Oats and whole grain bread support brain functioning.
- Use Olive Oil – It is healthy fat which protects brain against cognitive decline.
Foods you should avoid:
- Cheese – It has high saturated fat which affects brain health.
- Fast Food – It is unhealthy and contains calories.
- Butter – Replace butter with Olive oil.
Read the full story that first appeared in The Free Press Journal here:
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