In the article MIND diet Things to know about are explained in detail.
What is the MIND Diet?
MIND stands for Mediterranean-DASH Neurodegenerative Delay Intervention (Mediterranean-DASH Intervention for Neurodegenerative Delay).
MIND dietcombines features of two very popular diets, the Mediterranean and DASH diets.
Many experts consider the Mediterranean and DASH diets as the healthiest diets. Studies show that they can lower blood pressure and reduce the risk of heart disease, diabetes, and a variety of other diseases.
How Does the MIND Diet Work?
MIND dietaims to reduce the consumption of unhealthy foods and increase the consumption of foods with healing properties.
Unhealthy foods cause inflammation in the body. This, in turn, damages cellular function, DNA, and brain cells.
MIND diet helps reduce inflammation, thus restoring DNA structure, brain and cellular function.
MIND dietIs a combination of the Mediterranean and DASH diets.
Studies have shown that the Mediterranean diet reduces the incidence of chronic diseases such as diabetes, cardiovascular disease, and cancer, and improves metabolic health.
DASH diet lowers blood pressure in people with hypertension.
MIND diet It is based on scientific research. Dr. Morris and colleagues conducted an experiment on 58 participants aged 98-923 and followed them for four and a half years.
The research team concluded that even moderate adherence to the MIND diet led to a reduced risk of Alzheimer's disease.
Another MIND diet studyMade by Agnes Berendsen et al. Wageningen University monitored the diets of 70 women aged 16.058 and over from 1984 to 1998, and cognitive abilities were assessed by phone calls from 1995 to 2001.
The research team found that long-term adherence to the MIND diet resulted in better verbal memory.
A research team led by Dr. Claire T. Mc. Evoy conducted experiments on 68 women aged 10 ± 5,907 years with the Mediterranean diet and MIND diet.
Cognitive performance of the participants was measured. Participants who were more attached to the Mediterranean and MIND diets were found to have a better cognitive function and reduced cognitive impairment.
The MIND diet study conducted in 2018 showed that this diet can help delay the progression of Parkinson's disease in the elderly.
What to Eat on the MIND Diet?
Green leafy vegetables
Aim for six or more servings a week.
All other vegetables
In addition to green leafy vegetables, eat another vegetable at least once a day. Choose non-starchy vegetables because they contain little calories and nutritious ingredients.
Strawberry
Eat strawberries at least twice a week. Although published studies say that only strawberries should be consumed, you should also consume other fruits such as blueberries, raspberries and blackberries for their antioxidant benefits.
Nut
Try to consume five servings of nuts or more each week.
MIND dietThe creators do not specify the types of nuts to consume, but it is probably best to consume different types to obtain a variety of nutrients.
Olive oil
Use olive oil as your main cooking oil.
Whole grains
Aim to eat at least three servings a day.Rolled oats,quinoaChoose grains like brown rice, whole wheat pasta, and 100% whole wheat bread.
The fish
Eat fish at least once a week. Salmon, sardines, trout, tuna and for high amounts of omega-3 fatty acidsmackerel Choose fatty fish like.
Beans
Consume at least four meals of beans each week. This includes lentils and soybeans.
Animals with wings
Eat chicken or turkey at least twice a week. Fried chicken is a food that is especially recommended for consumption in the MIND diet.
What Cannot be Eaten on the MIND Diet?
The MIND diet recommends limiting the following five foods:
Butter and margarine
Eat less than 1 tablespoon (about 14 grams) each day. Instead, opt for olive oil as your primary cooking oil and consume your bread by dipping it in olive oil.
Cheese
The MIND diet recommends limiting your cheese consumption to less than once a week.
Red meat
Consume no more than three servings each week. This includes beef, lamb and products derived from these meats.
Fried foods
The MIND diet does not endorse fried foods, especially those at fast food restaurants. Limit your consumption to less than once a week.
Pastries and desserts
This includes most of the processed junk food and sweets you can think of. Ice cream, cookies, brownies, snack pies, donuts, candy and more.
Try to limit these to a maximum of four times a week. Researchers recommend limiting your consumption of these foods that contain saturated fat and trans fat.
Researches,of trans fats It found that it is clearly associated with all sorts of diseases, such as heart disease and even Alzheimer's disease.
What Are the Benefits of the MIND Diet?
Reduces oxidative stress and inflammation
The scientists who prepare the diet believe that this diet is effective in reducing oxidative stress and inflammation.
Oxidative stressIt occurs when unstable molecules called free radicals accumulate in the body in large quantities. This usually damages the cells. The brain is particularly vulnerable to this damage.
Inflammation is our body's natural response to injury and infection. But if it is prolonged, inflammation can also be harmful and contribute to many chronic diseases.
The brain is most affected by these conditions, and the MIND diet minimizes this.
May reduce harmful "Beta-Amyloid" proteins
Researchers Of the MIND diet They think it could benefit the brain by reducing potentially harmful beta-amyloid proteins.
Beta-amyloid proteins are protein fragments found naturally in the body. However, it can build up in the brain to form plaque, disrupt communication between brain cells and eventually lead to the death of the brain cell.
Sample One-Week MIND Diet List
This list was created as an example for the MIND diet. "What to eat on the MIND diet?" You can adapt the list to yourself with the foods specified in section.
Breakfast: Omelet with toast, peppers and onions with whole wheat bread.
Lunch: Turkey.
Dinner: Chicken, roasted potatoes, salad.
Saturday
Breakfast: Strawberry Oatmeal.
Lunch: Whole wheat bread, brown rice, beans
Dinner: Whole wheat bread, cucumber and tomato salad.
Sunday
Breakfast: Spinach meal, apple and peanut butter.
Lunch: Tuna sandwich made with whole wheat bread, carrot and celery.
Dinner: Chicken curry, brown rice, lentils.
Can you lose weight with the MIND diet?
MIND dietYou can lose weight with. This diet can also provide weight loss, as it reduces the consumption of high-calorie and salty junk food while promoting healthy eating and exercise.
Foods That Reduce Alzheimer's Risk
Alzheimer's disease is one of the most common causes of dementia. It is the cause of 60 to 70 percent of dementia cases.
This chronic neurodegenerative disease usually starts slowly and worsens over time. One of the first symptoms is memory loss.
As the disease progresses, the symptoms are language, mood swings, loss of motivation, inability to manage self-care and behavioral problems.
The exact cause of Alzheimer's disease is unknown. However, about 70 percent of cases are related to genetics.
Other risk factors include a history of head injuries, depression, or hypertension.
If there is a high risk of Alzheimer's, you need to pay attention to your diet. Many foods can improve cognitive health and reduce the risk of developing disease.
Foods that can be consumed to reduce the risk of Alzheimer's disease can be listed as follows;
Blueberries
BlueberriesIt is loaded with antioxidants that can protect the brain from free radical damage. It also protects the body from harmful iron compounds that can cause degenerative diseases such as Alzheimer's, multiple sclerosis and Parkinson's.
Also, the phytochemicals, anthocyanins, and proanthocyanidins in blueberries provide neuroprotective benefits.
Green Leafy Vegetables
Cabbage Green leafy vegetables such as help keep mental abilities sharp, prevent cognitive decline and reduce the risk of Alzheimer's disease.
Kale cabbageIt is a rich food source in vitamin B12, which is important for cognitive health.
Vitamin K in cabbage and other leafy green vegetables is linked to better mental health.
A 2015 study by Rush University Medical Center researchers reports that eating more kale, spinach in the diet can help slow cognitive decline.
The study examined the nutrients responsible for the effect and found that vitamin K consumption was found to slow cognitive decline.
Eating 1 to 2 servings of green leafy vegetables a day can be beneficial in reducing the risk of Alzheimer's.
Green tea
Among foods rich in antioxidants to improve brain power green tea, finds an important place for itself.
Its antioxidant structure supports healthy blood vessels in the brain so that it can function properly.
Also, drinking green tea can stop the growth of plaque in the brain that are linked to the two most common neurodegenerative diseases, Alzheimer's and Parkinson's.
The study published in the Journal of Alzheimer's Disease reports that green tea polyphenols help with aging and neurodegenerative diseases.
You can drink 2 to 3 cups of green tea a day to maintain the long-term health of the brain.
Cinnamon
Cinnamon is a popular spice that can help reduce brain inflammation that can break down brain plaques and cause memory problems.
CinnamonIt is effective in preventing as well as delaying Alzheimer's symptoms by providing better blood flow to the brain.
Even inhaling its scent can improve cognitive processing and improve brain function related to attention, virtual recognition memory, working memory, and visual motor speed.
You can drink a cup of cinnamon tea every day or sprinkle cinnamon powder over drinks such as fruit salads and smoothies.
Salmon
Salmon Fish like fish can help reduce age-related brain problems while keeping the brain young.
The omega 3 fatty acids found in salmon play a major role in protecting against Alzheimer's and other forms of dementia.
One study found that docosahexaenoic acid (DHA), a type of omega 3 fatty acid, can prevent the development of Alzheimer's.
It can slow the growth of two brain lesions that are characteristic of this neurodegenerative disease.
DHA can slow the accumulation of tau leading to the development of neurofibrillary tangles.
DHA also reduces levels of the protein beta-amyloid, which can clump and form plaques in the brain. This study was conducted on genetically modified mice.
To reduce the risk of Alzheimer's, you should eat 1-2 servings of salmon per week.
Turmeric
TurmericIt contains a compound called curcumin that has antioxidant and anti-inflammatory properties that benefit brain health.
Its anti-inflammatory property can prevent inflammation of the brain that is thought to be one of the leading causes of cognitive disorders such as Alzheimer's disease.
In addition, its antioxidant power supports overall brain health by helping to remove plaque build-up inside the brain and improve oxygen flow. This prevents or slows the progression of Alzheimer's.
In a study published in the Indian Academy of Neurology, curcumin entering the brain reduced beta-amyloid plaques found in Alzheimer's disease.
You can drink a glass of turmeric milk daily, and add turmeric to meals to keep your brain sharp for years.
Olive oil
Natural extra virgin olive oilIt contains a phenolic component called oleocanthal that helps increase the production of key proteins and enzymes that help break down amyloid plaques.
It works as a potential neuroprotective mechanism against Alzheimer's disease.
A study published in the Journal of Alzheimer's Disease has shown that extra virgin olive oil can improve learning and memory and reverse damage to the brain. This study was conducted on mice.
Coconut Oil
Like olive oil, coconut oil It is beneficial in reducing the risk of dementia as well as Alzheimer's disease.
The medium chain triglycerides in coconut oil increase blood levels of ketone bodies that work as an alternative brain fuel. This improves cognitive performance.
A study published in the Journal of Alzheimer's Disease reports that coconut oil reduces the effects of amyloid beta on cortical neurons. Amyloid beta peptides are associated with neurodegenerative diseases.
Broccoli
This cruciferous vegetable is a rich source of folate and antioxidant vitamin C, both of which play an important role in brain function.
A study published in the Journal of Alzheimer's Disease reports that maintaining healthy vitamin C levels may have a protective function against age-related cognitive decline and Alzheimer's disease.
Broccoli It also contains folate and contains carotenoids that lower the level of homocysteine, an amino acid linked to cognitive impairment.
Also, the various B vitamins in it play an important role in improving mental stamina and memory. Broccoli can alleviate the effects of mental exhaustion and depression.
Walnut
WalnutThe anti-inflammatory and antioxidative properties of in can help reduce risk, delay onset, slow or even prevent the progression of Alzheimer's disease.
Walnut consumption protects the brain from beta-amyloid protein, a protein that is common in the brains of people with Alzheimer's.
In addition, walnuts are a good source of zinc that can protect brain cells from free radical damage.
Day to improve cognitive healthhood eat a handful of walnuts.
