We are constantly looking for insights into the treatment and prevention of diseases like Alzheimer’s. This new study showed that when people followed a combination of the DASH diet and Mediterranean diet that researchers called the MIND diet patients had as high as a 54% reduction in Alzheimer’s risk. The great part about this diet is that even people that did not follow it perfectly still had a very beneficial effect in risk reduction. Lifestyle changes work best over time, while you may have initial benefits like decreasing blood pressure or cholesterol the big benefits in lifestyle change come with time. The longer we follow these anti inflammatory diets the more powerful the risk reduction is. When you are consistently following diets that are rich in veggies, fruits, lean meats, seeds and nuts we develop more balanced gut bacteria, less “leaky gut”, less chance for food sensitivities that lead to systemic inflammation, better energy and a happier brain.
With the MIND diet, a person who eats at least three servings of whole grains, a salad and one vegetable every day — along with a glass of wine(if you can tolerate wine)– snacks most days on nuts, has beans every other day or so, eats poultry and berries at least twice a week and fish at least once a week and benefits. Like other studies on inflammation and brain health color in our foods is crucial and especially colorful berries. This diet also has its list of no no’s which we can all guess. Avoid: Fast foods, highly refined foods, unhealthy red meats, margarine, sugars basically avoid the state fair foods, fast foods and the junk foods and not only will your waistline love you but your brain will too.
If you have questions about diets like this or want some more specific suggestions we are happy to help.
- Martha Clare Morris, Christy C. Tangney, Yamin Wang, Frank M. Sacks, David A. Bennett, Neelum T. Aggarwal. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia, 2015; DOI:10.1016/j.jalz.2014.11.009