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Increase Your Brainpower With the MIND Diet

Posted on 05/06/2022 by CMRI


Evidence shows that what we eat has an effect on our brain as well as on our overall health as well. Aging can take a toll on our brains. However, having certain foods can decrease brain aging by 7.5 years and reduce the risk of getting Alzheimer's disease. Recent research has revealed that the MIND diet, a brain-healthy diet, can enhance your brainpower and reduce your risk of developing Alzheimer's. Here we have discussed the same with the best neurology doctor in Kolkata. Let’s have a look at what having a MIND diet looks like.

Understanding MIND diet:

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a brain-healthy eating plan. It's a hybrid of the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets, with each focusing on food categories that can boost your brain capacity and protect it from age-related disorders like dementia or Alzheimer's disease.

Benefits of the MIND diet:

According to research, the MIND diet can improve brain health and lower your chance of developing diseases like Alzheimer's, dementia, and other types of age-related cognitive decline. In fact, studies show that eating certain foods and avoiding others can delay brain aging by 7.5 years.

How having a MIND diet will improve your cognitive ability?

The MIND diet's recommended characteristics include plant-based meals that are minimally processed while avoiding animal-based foods high in saturated fats and foods with added sugars.

The diet also stresses portion control, but unlike many other diets, it does not emphasize weight loss.

While you do not have to completely exclude meats and dairy from your diet, the diet plan recommends eating them in moderation, no more than four times each week.

Instead, the diet recommends substituting protein-rich beans and legumes, which are essential for brain health.

 

  • Consider having fish once a week- Constantly forgetting the name of the person you just met? Adults aged 65 and up who ate fish once a week or more outperformed those who ate seafood less frequently on memory tests and tricky number games.
  • Use olive oil more often- Olive oil is another Mediterranean diet item that has found a place in the MIND diet. Researchers advise avoiding butter and margarine in favor of using it as your primary cooking oil.
  • Berries are a sweet treat- For optimal brain health, consume two or more servings of berries per week.

Research shows those who ate the most blueberries and strawberries had the least rates of cognitive impairment of almost 16,000 older persons. The high quantities of flavonoids in berries are credited for this, according to researchers.

  • Meat-free meals- Beans, lentils, and soybeans, which are high in protein and fiber, are an excellent substitute. They'll keep you full and are high in B vitamins, which are beneficial to brain function.
  • Fresh fruits are a must- As fresh fruits are high in fiber, vitamin C, and antioxidants, fresh fruit is a healthy way to satisfy your sweet tooth. If it helps you eat more, dab a little sugar on a slice of pear or sprinkle a little sugar on grapefruit. Keep fresh fruit visible at home and a piece or two at work for a nutritious snack when your stomach grumbles.

If you or your loved ones are planning to try out this MIND diet, then don’t delay. For any queries or second opinions, you can consult our best neurologist in Kolkata.