Dementia is a state of health that almost half of us are most afraid of. So that means we are constantly looking for ways to avoid its development. Along with lifestyle changes, you can do other steps that can reduce your risk. Including a change in your diet.
Based on a new study, people 45-75 years of mind, who followed a diet (more about it), are less likely to develop Alzheimer and other forms of dementia.
Studies conducted by the Hawaiian University in Myaa found that the closest people were following a diet, the more they were reduced.
Even the slight improvements in the diet over time were associated with an average 9% decrease in dementia risk. And people who have improved the diet within 10 years, including those who initially failed to comply, had a 25% lower risk of dementia than those whose adherence decreased.
“Our conclusions confirm that healthy eating models in late and late life and their improvement can prevent Alzheimer’s disease and dementias,” said Dr. Song-Yi Park, Associate Professor at Hawaiian University.
What is the mind diet?
If you have previously heard of a Mediterranean diet or Dash diet, you are halfway.
The mind refers to the Mediterranean obscene intervention for neurodegenerative delay.
Yes, yes, but it is just two diets already associated with better heart and brain health.
It is not about calorie calculation, but the time of the building’s habits over time and rejection, which is not just as friendly for the brain: processed snacks, sweet drinks and alcohol.
The focus is on daily brain food, including leafy greens, berries, nuts and olive oils, which, according to scientists, can help protect brain cells, improve memory and reduce inflammation.
According to Alzheimer’s research in the UK, this eating method was associated with many health benefits, including better brain health.
So, if you are wondering what to really eat, here are the most important foods that need to be addressed, as well as simple ways to get more of them in your five -day day.
New studies say that eating your thoughts will increase your brain health. (Getty images)
1. Dark green leafy vegetables
Eating in greens can be one of the easiest ways to maintain your brain health. Studies have shown that eating one or two servings of leafy greens daily, such as spinach, cabbage and Brussels cabbage, can slow down an age -related cognitive downturn.
In fact, older adults, regularly involved in these vegetables in their diet, performed memory tests as if they were 11 years younger than those who ate less frequently.
Tips for eating more: Add spinach or cabbage to cocktails, stumble and mix into soups or omelette, or enjoy a fresh salad – the Mind diet recommends at least six servings per week.
2. Colorful fruits and vegetables
Studies show that fruits and vegetables rich in carotenoids (pigments behind those bright orange, red and yellow) could be associated with better brain health. These include things like carrots, sweet potatoes, pumpkins, red pepper, tomatoes, papaya and apricots, as well as greens like spinach and cabbage.
Tips for eating more: Pour the roasted vegetables into cereal bowls, use them to pull the peppers, curry and rag, or hold the chopped pepper on your hands to lightly snack. The goal is a variety of vegetables.
3. Berry
Blueberries, blackberries and raspberries are packed with antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that can help protect brain cells from damage. They also have a bonus that sugar is naturally lower than in many other fruits.
Tips for eating more: Throw them into porridge, sprinkle pancakes, mix with yogurt or mix into a cocktail. Try to include them at least twice a week.
Berries are a snack, also associated with a lower risk of Alzeimers. (Getty images)
4. Pisces
Fatty fish such as salmon, tuna and sardines are among the best Omega-3 fat, especially called DHA, sources of ripes, playing a key role to keep the brain healthy. Our bodies cannot do it independently, so it is really important to get enough food.
Tips for eating more: Bake salmon for dinner, shake tuna Panini or top toast with sardines, lemon and herbs. It is recommended to perform one or more servings per week; Just skip baking as it can increase the amount of fat.
5. Nuts and seeds
Walnuts, almonds, lentils, flax seeds and soybeans are small but capable. They are rich in healthy fat, vitamin E, B vitamins, choline, magnesium and zinc-all nutrients that are known to maintain long-term brain health.
Tips for eating more: Snack on a small handful, stir in the stews or sprinkle the seeds on yogurt or porridge – five portions a week is a Mind recommendation.
6. All grain
Almost grains such as oats, brown rice, quinoa and barley are high in fiber and B vitamins, which can help reduce inflammation in the brain. They also help keep your energy and stable attention – a win of memory and concentration.
Tips for eating more: Start your day with porridge or overnight oats and switch to Wholemeal rice, pasta and bread versions. See three servings a day.
7. Olive oil
Olive oil is one of the main ingredients of the Mind diet and for a good reason. It contains many healthy monounsaturated fat and antioxidants, and research has linked it to better brain health and lower risk of dementia.
Tips for eating more: Use it for a vego roasting, roasting on salads or as a home -made basis – ideally as your basic added fat.
Nuts and seeds are packed with nutrients that help maintain brain health over time. (Getty images)
8. Beans (like kidneys, black or pint)
Beans are under -evaluated brain food. They are full of fiber, plant protein and nutrients, such as folate, which some UK studies have linked to the reduced risk of cognitive decline. They also help maintain stable blood sugar, which is important for long -term brain health.
Tips for eating more: Add to soups, stews or salads or porridge to droplets and spread. Aim for four or more bean -made meals a week.
9. Poultry (such as chicken or turkey)
Lean meat, such as chicken and turkey, protein without red meat is very saturated in fat – what the Mind diet recommends to limit. Eating birds a couple of times a week was associated with a lower risk of memory loss later.
Tips for eating more: Barbecue chicken when wrapped or cooked with turkey soft pasta sauce. The Mind diet recommends two servings a week.
The square (or two) dark chocolate is also not too unhealthy. (Getty images)
10. Sweet delicious: Dark chocolate
Okay, it’s not part of the official Mind diet, but we all deserve treatment! Studies say that a small amount of dark chocolate can bring benefits to the brain, especially varieties with cocoa at least 70%.
Tips for eating more: Enjoy square or two, ideally paired with nuts to slowly release sugar. Or add it to your porridge to make morning sugar bump.
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