Alzheimer’s, or Dementia, is among the most severe health stages that make a person and the people around them miserable. These are among those Brain issues where patients need extra care and constant support from people. But now, there is a way by which one can delay or prevent such diseases from happening.
Will you believe me if I say that eating certain food items or following a specific diet plan can help you delay or prevent Dementia & Alzheimer’s disease? Yes, it is hard to believe, but it’s true. Certain food items are proven helpful in maintaining cognitive health and tackling even the most severe health conditions like Dementia and Alzheimer’s.
Various diet plans benefit a person’s Brain and allow smooth functioning, among which the best is the MIND diet. Here we have a list of the most beneficial food items in the MIND diet that help you promote heart and brain health. Let’s review the list and share it with someone who needs it or follow yourself to be fit.
What Is The MIND Diet?
MIND is a term that refers to Mediterranean-DASH Intervention for Neurodegenerative Delay. Mind Diet is a blend of two diets which are DASH and Mediterranean, known for their health benefits. It aims to prevent or slow cognitive decline, often occurring when people get old. Earlier studies have proven that among people who follow this diet plan, 53% succeeded in lowering the risk of Alzheimer’s.
10 Magical Foods To Prevent Alzheimer’s And Dementia
There are plenty of food options that can help you reduce cognitive impairment and tackle most severe brain diseases like Alzheimer’s and Dementia. Let’s review the ten most effective foods that have worked like magic to prevent Brain disease.
Leafy Green Vegetables
Green Leafy veggies are one of the major food items that fight Dementia. Green vegetables have positive and powerful results on cognitive health. The research has found that out of all vegetables, green leafy vegetables offer the most amount of protection against declining cognitive health.
Leafy green vegetables comprise phytonutrients and antioxidants, making them a core part of a healthy diet. Also, Green vegetables are high in Folate transmitted to the blood and predict if someone is prone to develop Alzheimer’s or Dementia.
People facing health issues like Alzheimer’s and Dementia have different diet plans, and fish is the core component of those plans. Fish provides Dementia patients with more healthy fats and lean proteins. It boosts a person’s energy level and proves to be a lifesaver.
Even research has found that people who add fish to their diet plan experience rare cognitive decline when they age. Fishes like Sardines, Salmon, Mackerel, Tuna, Cod, and Herring have the highest omega-3 fatty acids that benefit patients with brain diseases.
Beans are a kind of Legume that is an important source of fiber, proteins, and tough carbs in the diet of Alzheimer’s patients. Like green leafy vegetables, beans are also rich in Folate, preventing the risk of brain diseases like Alzheimer’s. The beans comprise complex carbs far superior to basic carbs like processed food and excessive sugar.
Researchers have found that elderly people who consume fewer legumes are more likely to decline in their cognitive health. So if you are tackling any brain disease like Alzheimer’s and Dementia, eat beans for its prevention.
Drinking a lot of Alcohol can worsen the brain state and increase the risk of Alzheimer’s. While on the other hand, a glass of Red Wine can have good and protective effects. If you are a big wine fan, the good news is now you can help prevent your Brain from ageing. Also, if you are okay with the taste, try to look for more low-alcohol and sugar-free red wine.
One official research has found that people who consume an average quantity of wine a week lower the risk of getting Dementia or Alzheimer’s because of its anti-inflammatory antioxidants, Flavonoids. This element supports brain health by lowering oxidative stress leading to brain-related issues. It is also suggested not to consume an excessive amount of wine because it can have adverse effects on your health.
Nuts are one of the most vital components in the Alzheimer’s or Dementia diet. Like fish, nuts also have healthy omega-3 fatty acids that support brain health and promote cardiovascular health. If your heart or Brain health is good, you have a lower chance of getting Dementia or Alzheimer’s disease. The nuts have such properties that affect cognitive function positively.
One factual study found that people who have eaten more nuts are good at remembering names and important information. Also, they can hold their focus for a long time.
Olive Oil is one of the best among popular healthy fats that is effective in preventing Alzheimer’s and Dementia. It is the fat source that people use to clean energy more than carbs.
As there is a direct connection between bad cholesterol and Alzheimer’s disease, adding Olive Oil to your diet as a cholesterol-lowering food reduces the risk of Alzheimer’s. Also, remember not to use vegetable or margarine oil in your diet as they can cause inflammation.
Instead of pork or red meat, Alzheimer’s and Dementia diets include poultry. If you are working to prevent severe Brain diseases like Alzheimer’s, you have to drop or limit your intake of red meat.
Instead, you can add fish and poultry items to your MIND diet as they are lean protein. It is suggested to eat poultry two times a week.
What To Avoid In Your Diet To Prevent Alzheimer’s And Dementia?
Earlier, we read about ten magical food items that can help reduce Brain disease (Alzheimer’s and Dementia). And now, it’s time to know about the food that should be avoided to Prevent Alzheimer’s And Dementia.
Sweets & Pastries
First, you must avoid consuming sweets and pastries to make a helpful diet plan for brain health. Sugar products and drinks are hazardous to your brain health. Also, Clinical trials and research also show an interrelation between sugar intake and Alzheimer’s risk. Consuming sugar and related products increases inflammation in your Brain, leading to Alzheimer’s and Dementia.
Fried or Processed food should be eliminated from the diet as they are bad for your brain health. These foods have bad effects on the Brain and cardiovascular health.
You should be aware that Red Meat, including pork, lamb, and beef, contains trans fat and saturated fats that cause heart and Brain issues like Alzheimer’s and Dementia. So, it’s vital to drop or limit Red meat or food items made of these meats to three servings per week.
KetoFLEX Diet – Alternative Of MIND Diet Plan
The MIND diet supports your Brain Health, but there is one other diet plan you can follow as an alternative to reach the same goal, and that is KetoFLEX. It is a high-fat ketogenic diet that includes all nutritious whole and plant-based foods. It’s a natural cure for Brain dysfunction that includes irregular fasting and is better for brain health. The Keto diet focuses on fats and eliminates carbs to manage blood Ketone levels.
A KetoFLEX diet is different from a standard Keto diet as consuming more Carbohydrates is more important in the KetoFLEX diet than the standard one. Also, it allows the human body and Brain metabolic flexibility to consume either Ketones or Glucose for fuel. In this diet, you fast for 12 whole hours, starting from a minimum of 3 hours before going to bed.
Alzheimer’s and Dementia are health diseases caused by a combination of Lifestyle, genetics, and Environmental actors, including nutrition and diet. Health conditions like Heart disease, Blood pressure, Obesity, and Diabetes are also affected by the food we eat. Having a good nutritional and healthy diet helps to lower the risk of Alzheimer’s and Dementia when you get older.
There are indeed no cures for diseases like Alzheimer’s and Dementia, but there are ways to ease their symptoms and maintain a healthy lifestyle. A perfectly formulated diet plan, such as the MIND diet, is the method that delays or prevents the probability of getting these diseases. So, if you know someone tackling such types of Brain disease, share this Diet plan with them.
Frequently Asked Questions
- Several steps that one can follow to support Brain health are:
- Avoid Smoking
- Eat a Healthy and Balanced diet
- Be Socially and physically active
- Maintain a healthy weight
- Regulate vascular risk factors, including Diabetes, High Blood Pressure, and High Cholesterol.
- Avoid Head injury
- Limit consumption of Alcohol
- Treat hearing loss
It is said that fruits with high antioxidants are helpful and effective in preventing Alzheimer’s, including strawberries, oranges, raspberries, and other dark-skinned fruits. These fruits lower plaques in the Brain and the chance of getting Alzheimer’s.
Almond comprises riboflavin and L-carnitine that aid in the development of brain cells. Also, the Almond has a more effective chemical, phenylalanine, that helps sharpen cognitive function. Eating five almonds every morning helps enhance your brainpower.
People fond of fast food and processed food such as chips, cheeseburgers, sausage, fried chicken, sugary sodas, and biscuits are more likely to develop Dementia. Sugary and processed food are needed to avoid while following MIND for Alzheimer’s and Dementia.