The MIND diet is a combination of the Mediterranean diet and the DASH diet. I am so glad that the diversity of the structure that helps our orgasm and body to get in shape. The purpose of this diet is to reduce the deterioration in brain health that occurs in all people with age. As well as a decrease in dementia. If you were interested in one of the two diets (MIND or DASH), now you will see a lot of information that you already know, but if you have not heard about these diets, then now there will be a lot of useful information that may interest you. The diet includes:
- Whole grains
- A lot of greenery
- Leafy vegetables
- Olive oil
- Bird and fish
For many people, these foods make up the main diet, but it is much wider. The difference between the MIND diet and DASH is also visible – it manifests itself in the fact that the first diet is more focused on berries, as well as a recommendation for taking fish. Fish should be consumed at least once a week. For weight loss, you have to sacrifice a lot. If you have a predisposition to Alzheimer’s, then be aware that the MIND diet reduces the risk of the disease.
It’s no secret that there is a close relationship between the foods we eat and the effect on the body and the brain as a whole, but this topic requires a separate article. MIND diet contains such products that favorably affect the brain and this is enough to know.
Diet Benefits of MIND
One of the main benefits is that the diet is rich in antioxidants, which can reduce oxidative stress. Oxidative stress is defined as the imbalance between the production of free radicals and antioxidant defense.
For a better brain function, I do snack with nuts. They are not only tasty, but also nutritious, and there is also a large variety. If you add oil to any dishes, pay attention to olive oil. Researchers recommend using olive oil as the main cooking oil and avoiding butter and margarine.
Fish in my diet: Fish improves memory and this is a fact. Adults 65 and older who ate fish once a week or more had better memory and quick wits. But having 30 lbs of extra weight, the brain interested me less than my appearance, but in vain. After all, you can find a balance between the development of your brain and your body.
A nice bonus in the diet: you can not forbid yourself to drink a glass of wine! I just love white wine, and it would be very difficult to refuse. Although excessive alcohol consumption is undoubtedly harmful to the brain and general condition to healthy. Researchers have said that drinking light to moderate drinks can reduce your risk of developing dementia.
Alcohol appears to help blood flow, making it less sticky and less prone to potentially harmful coagulation.
Given the risk of drinking alcohol, you probably should not start drinking it just for the possible benefit of the brain. But if you enjoy a glass of wine at dinner, do not give up this habit.
Give up sugar in favor of berries. From this day, let the berries become your best friends. There are a huge number of varieties. Blueberries also affect your eyesight. In a 20-year study involving more than 16,000 older people, those who ate the most blueberries and strawberries had the lowest cognitive decline. Scientists believe that the benefits of flavonoids in berries are high.
Continuing the theme of products you should limit yourself to:
- Butter and margarine;
- Cheese; (you can allow yourself to eat no more than once every few weeks);
- Red meat;
- Fried food;
- Bakery products;
Foods are banned due to trans fats, they are associated with all types of diseases, including heart disease. Animal and observational studies in humans suggest that eating saturated fats in excess is associated with poor brain health.