What is MIND diet?

3 de agosto de 2021

3 min de lectura

The MIND diet is a new diet developed by a nutritional epidemiologist at Rush University Medical Center, along with several colleagues. The diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND). The diet, a hybrid between the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diets, is believed to reduce the risks of developing Alzheimer’s disease by up to 53 percent among those who follow it rigorously.

While the MIND diet focuses on brain health and slowing cognitive decline, it offers other health benefits as well. The two diets used to create the MIND diet have been associated with numerous health benefits over the years, including:

Reduced risks of hypertension
Reduced risks of heart attacks
Reduced risks of strokes
Provides some protection against dementia

It was only among patients who followed both the Mediterranean diet and the DASH diet that the remarkable reductions in risks for Alzheimer’s disease were experienced. Fortunately, the MIND diet is easier to follow than the others while providing identifiable reductions in risks for Alzheimer’s disease.

What Does the MIND Diet Allow?

The mind diet is all about encouraging the consumption of healthy, brain-powering foods while discouraging the consumption of foods that promote inflammation that may be detrimental to brain health.

Foods that are strongly encouraged on the MIND diet include the following:

Green leafy vegetables. At least one, one-cup serving per day.
Other vegetables. At least one, half-cup serving per day.
Nuts. Five one-ounce servings per week.
Berries. At least five, half-cup servings per week.
Beans/Legumes. At least three, half-cup servings per week.
Whole grains. Three servings of three to five ounces daily.
Fish. At least one serving of three to five ounces per week.
Poultry. At least two servings of three to five ounces per week.
Extra virgin olive oil (EVOO). Two tablespoons per day.
Wine. A daily glass of wine is also encouraged.

The foods that are discouraged are just as important as those that are encouraged on the MIND diet, including those listed below.

Red and processed meats. No more than three, three to five-ounce servings per week.
Butter and margarine. Less than one teaspoon per day.
Regular cheese. No more than two ounces per week.
Pastries and sweets. No more than four treats per week.
Fried foods and fast food. No more than one serving per week.

To reap the brain benefits the appropriately named MIND diet has to offer, it’s important for people to observe strict adherence to the tenants of the diet. Those that do follow the diet strictly have real odds of avoiding Alzheimer’s and its devastating effects. Even among those who follow the diet moderately, there is a noteworthy reduction of Alzheimer’s risk, 35 percent compared to the impressive 53 percent reduction for strict adherence.

Recent Insights Concerning the MIND Diet

The MIND diet itself is a fairly recent creation, only coming to prominence after the completion of the study, which was concluded in 2015. There hasn’t been much movement concerning the diet since then, though there have been books written to share insights and experiences.

A recent study found that adhering to a Mediterranean diet, like the MIND diet, May delay the onset of Parkinson’s disease up to more than 8 years for men and more than 17 years in women.

Alzheimer’s Foundations

The MIND diet came about due to research as to how to prevent Alzheimer’s disease through diet. These organizations can provide additional insights on prevention, disease management, Alzheimer’s disease progression, and more.

Alzheimer’s disease is a devastating disease that takes more than a single victim in its wake. Subscribe to Healthread today to connect with others going through Alzheimer’s disease, worried about preventing Alzheimer’s disease, or following the MIND diet as a preventative mechanism. You might be able to make friends, gain insights, and discover new and delicious recipes along the way.

Do You Follow the MIND Diet?

If you are following the MIND diet, share your strategies, successes, and failures with your fellow Healthread members. Share your meal plans and get ideas for new variations of meals to mix up your daily diet.

Sources

Información general, no consejo médico

Este artículo no puede tener en cuenta tu historial de salud ni tu tratamiento actual. Habla con un profesional sanitario cualificado antes de cambiar nada de tu cuidado.

Lee nuestro aviso médico →

En esta página

What Does the MIND Diet Allow?

Recent Insights Concerning the MIND Diet

Alzheimer’s Foundations

Do You Follow the MIND Diet?

Sources

Pon en práctica lo que lees

Controla tus medicamentos, consulta un síntoma y habla con personas que viven con la misma enfermedad, todo en Healthread.

Descargar la app

Sigue leyendo