The MIND diet encourages eating certain foods and avoiding others to help prevent or slow cognitive decline. It incorporates elements from other diets to promote healthy eating habits that may help reduce the risk of cognitive decline and Alzheimer’s disease.
Cognitive impairment refers to difficulties with memory, learning, or thought processing. Although many people consider this a normal part of aging, it is not inevitable. Therefore, it is important to maintain brain health, which may involve eating a nutritious and balanced diet. The MIND diet is a hybrid of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, and has shown promise in preventing cognitive decline. With a few simple dietary changes, people on this diet can take steps to maintain brain health and help prevent the onset of Alzheimer’s disease.
Here’s the MIND diet in detail, including foods to include and avoid, and a sample meal plan for you.
MIND Diet Definition
The MIND diet uses aspects of the DASH diet and the Mediterranean diet. Previous research has suggested that these diets may help preserve cognitive function. That is why researcher Martha Clare Morris, Professor of Epidemiology, Director of the Section of Nutrition and Nutritional Epidemiology in the Department of Internal Medicine at the University of Chicago combined these diets to create MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay). .
The traditional Mediterranean diet consists mainly of cereals, legumes, vegetables, fruits, nuts and fish. It may also include small amounts of meat, eggs, dairy, and alcohol. The DASH diet emphasizes fruits, vegetables, and low-fat dairy products. You can also eat whole grains, poultry, fish, and nuts, but you should limit your intake of saturated fat, red meat, and sugars. The MIND diet combines these dietary patterns by encouraging the consumption of many plant foods, as well as fish and poultry, while trying to avoid saturated fats and added sugars. What sets this diet apart is its focus on daily and weekly recommendations for specific foods and food groups.
For example, it recommends two or more servings of vegetables per day, but specifies that at least one serving must consist of green, leafy vegetables. Evidence suggests that the MIND diet can help reduce the risk of Alzheimer’s disease by about 53% or 35%, depending on whether the person follows the diet strictly or moderately well. Although more research is needed to confirm these results, this diet may be a promising strategy to help prevent or delay cognitive decline. However, it is advisable to discuss any dietary changes with a doctor before implementing them.
Purpose of the MIND diet
The goal of the MIND diet is to help improve brain function and contribute to cognitive resilience in older adults. There is evidence that factors associated with a healthy lifestyle, such as a quality diet, may have beneficial effects on the brain. As such, following this diet may help slow cognitive decline and reduce the risk of Alzheimer’s disease and dementia. For example, a 2022 study notes that better adherence to the MIND diet is associated with a lower risk of dementia.
Similarly, a 2021 study reports that the MIND diet may improve cognitive function scores in high-risk groups. Along with exercise and cognitive training programs, these diets could be a useful tool against dementia. Additionally, other evidence shows a potential link between closely following the MIND diet and slowing cognitive decline after stroke.
Evidence suggests that the MIND diet may provide multiple benefits for a variety of people. In addition to helping reduce the risk of Alzheimer’s disease, it can help prevent cardiovascular disease and even some forms of cancer.
Many factors can increase the risk of developing Alzheimer’s disease. While people can’t change some risk factors, like age and genetics, they can control others, like exercise, cognitive training, and diet. The authors of a 2019 review note that certain diets, such as the MIND diet, may help protect the brain through their anti-inflammatory and antioxidant properties.
Similarly, the Mediterranean and DASH diets show promise for promoting cardiovascular health. Because the MIND diet incorporates elements from both diets, it is likely beneficial for heart health as well.
A 2021 study also identified a link between following the MIND diet and a lower risk of developing breast cancer. However, more research is needed to explore the links between diet and cancer.
Current data do not associate the MIND diet with specific risks. However, people are advised to discuss the diet with a medical professional to determine if it is right for them. Some of the foods recommended in the MIND diet may not be suitable for everyone, due to allergies, intolerances or food preferences. In these cases, a person may wish to discuss other possible diets with a doctor or dietitian.
Foods to include
The MIND Diet Trusted Source lists 15 food components to eat or avoid. The 10 types of food that people on the MIND diet can eat are:
– green leafy vegetables
– all other vegetables
– olive oil
– whole grains
There are also recommendations for how often people on the MIND diet should eat the above foods. For example, in addition to daily vegetables, a person should aim to consume 3 or more servings of minimally processed whole grains per day and 2 or more servings of berries per week.
Foods to Avoid
The MIND diet also specifies the types of foods to avoid. Since it is not always possible to completely avoid these foods, efforts should be made to limit them as much as possible.
People should strive to include less:
– a tablespoon of butter or margarine a day
– a serving of cheese per week
– 4 servings of red meat a week
– One serving of fast food or fried food per week, on average
– 5 servings of pastries and sweets a week
sample meal plan
Currently, there are no specific guidelines for following the MIND diet. Rather, the goal is to eat more of the 10 recommended foods and less of the other five that aren’t as nutritious. Therefore, an eating plan might include the following:
Oatmeal is a convenient option for breakfast. A bowl of oatmeal meets the MIND diet requirement for a whole grain, and people can add toppings like fresh blueberries and walnuts for added vitamins and minerals.
For lunch, a suitable option is a pasta salad that you can make ahead of time. You can start with a whole wheat pasta base and add additional ingredients, such as spinach, tomatoes, cucumbers, and chickpeas. You can then drizzle with olive oil and balsamic vinegar and add a pinch of salt and pepper to complete the meal.
Nuts can be a useful snack to eat on the go. Another solution is to eat a piece of whole wheat bread covered in a thin layer of nut butter.
For a hearty and nutritious dinner, you can cook a lean chicken breast with fresh herbs, then top it with a squeeze of fresh lemon. They can serve it with a garnish of quinoa and kale.
The MIND diet is a combination of the Mediterranean diet and the DASH diet. Encourage the consumption of certain foods, such as whole grains, vegetables, and poultry, while limiting other foods, such as those high in saturated fat and added sugars. This flexible eating pattern focuses on daily and weekly recommendations for specific foods and food groups.
Although more research is still needed, there is some evidence to suggest that the MIND diet is associated with lower rates of cognitive decline, which may help delay the onset of Alzheimer’s disease. This diet can complement other factors of a healthy lifestyle, such as exercise and cognitive training, to help protect brain health.
Cherian, L., et al. (2019). The Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND) diet slows cognitive decline after stroke.
DASH eating plan. (2021).
deCrom, TOE, et al. (2022). The MIND diet and risk of dementia: a population-based study.
Dhana, K., et al. (2021). MIND diet, common brain pathologies, and cognition in older adults living in the community.
Klimova, B., et al. (2020). The effect of a healthy diet on cognitive performance among healthy older people: a mini review.
Marcason, W. (2015). What are the components of the MIND diet? (2015).
McGrattan, AM, et al. (2019). Diet and inflammation in cognitive aging and Alzheimer’s disease.
Morris, MC et al. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease.
10 foods that you should prohibit your cat for its well-being
When it comes to caring for cats, you need to make sure they have a nutritious and balanced diet. However, some foods can do more harm than good if they are part of your regular meals or treats. Knowing what foods not to feed cats is important to keep your pet safe and healthy. Here are the 10 foods you should never give your cat!
Theobromine is the toxic compound found in chocolate that cats are sensitive to. Depending on the type of chocolate and the amount eaten, your cat could experience vomiting or diarrhea, an abnormal heartbeat, seizures, or even death if he consumes enough. Keep all the chocolate out of your reach!
Grapes and raisins:
While grapes and raisins are healthy treats for humans, they are very dangerous for cats, as they can cause severe kidney failure in some cases. Symptoms can include excessive consumption of water and urine, followed by abdominal pain, loss of appetite, dehydration, and ultimately death within days or weeks of eating these treats.
Raw Fish :
Raw fish can contain parasites like tapeworms that not only harm your cat, but can also be passed to humans through contact with the cat’s skin or feces. Additionally, raw fish contains an enzyme called thiaminase that breaks down thiamine (B1), essential for cats’ health, making eating raw fish nutritionally hazardous as well!
Onions and Garlic:
Onions and garlic belong to the Allium family and contain high levels of sulfur-based compounds, called thiosulfates, which can cause gastrointestinal irritation in cats when eaten in large amounts. Regular consumption of these foods can even lead to anemia due to the damage caused by a lack of red blood cells over time in your cat’s body!
Dairy products :
Many cats experience adverse reactions when consuming dairy products, such as lactose intolerance, which leads to digestive problems such as diarrhea or vomiting, due to their inability to break down the lactose present in the milk after feeding.
Caffeine is very toxic to cats, as it acts as a stimulant on their nervous system, causing restlessness followed by a rapid heartbeat and breathing difficulties in some cases, if enough is consumed! It also causes acidic urine, which can lead to bladder stones if consumed regularly over a long period of time. So it’s best not to leave coffee beans within the reach of your furry friends.
Raw eggs and meat:
Although some pet owners may feed their cat raw eggs or raw meat from time to time, these foods should generally be avoided as they may contain salmonella or other bacteria that could make your cat sick over time if eaten regularly enough. It’s also worth noting that raw eggs can interfere with the absorption of essential vitamins in a cat’s diet, which could ultimately lead to long-term nutritional deficiencies if eaten too frequently.
Although raw potatoes may not seem like an unlikely cat snack, they are actually very dangerous. Cats, just like humans, can get sick from eating raw potatoes due to the calcium oxalate they contain. This substance can build up and cause kidney stones, leading to severe pain and uncomfortable visits to the vet. In short, it’s best for cats to avoid any raw potato products to keep them as safe as possible.
Feeding tuna to your cats can spice up their diet and give them a lot of pleasure, but as owners it’s important to be aware of the potential dangers. Canned tuna contains too much fat and salt and not enough taurine, which can lead to vitamin E deficiency if eaten too often. Digestive problems can also arise, and cats are particularly susceptible to food addiction: when they eat a certain food, it can be difficult for them to change their diet. This is why canned tuna should always be considered a treat rather than a staple in your cat’s diet.
Deli meats consist of a variety of high-fat proteins that can cause gastrointestinal upset and weight gain in cats that eat them regularly. When you decide to give your cat a special food, make sure it is a safe food that will not harm her or disrupt her diet.
10 valuable tips from a naturopath for the good of your thyroid
The thyroid gland is one of the most important, but also the most misunderstood, organs in our body. It helps regulate hormone production and metabolism, making it vital for optimal health! Unfortunately, with the increase in environmental toxins and stressors that we all face on a daily basis, many people suffer from hypothyroidism or hypothyroidism.
If you are looking to support your thyroid health naturally, either as prevention or as part of a healing process, then this article is for you! We are going to cover 10 practical naturopathic tips to incorporate into your mealtime diet that can help your thyroid function better and contribute to better overall health. He went !
Prioritize clean proteins.
Incorporate clean proteins, such as wild-caught fish and pasture-raised eggs, into your diet. Try to eat these foods at least several times a week. These types of proteins are packed with nutrients that help regulate thyroid hormones, while also providing essential fatty acids that support overall health.
Stock up on green leafy vegetables.
Be sure to include plenty of leafy greens like kale, spinach, Swiss chard, and broccoli in your meals. These vegetables are high in iodine, which helps the thyroid to produce hormones more efficiently. They are also loaded with vitamins and minerals that contribute to better overall health.
Do not miss the products rich in probiotics.
Increase your intake of probiotic-rich foods, such as yogurt, kefir, sauerkraut, kimchi, or miso, all of which contain beneficial bacteria that promote healthy digestion and efficient absorption of nutrients from food. Probiotics have been found to have positive effects on the functioning of the thyroid gland, as well as the rest of the body’s endocrine system.
Eliminate processed foods from your table.
Cut down on processed foods that contain refined sugars as much as possible and replace them with healthier options, including fresh fruits and vegetables, legumes, and nuts/seeds. Refined sugars can cause insulin levels to rise, which can affect how your thyroid gland works and lead to hormonal imbalance over time.
Boost your body’s natural response with omega-3s.
Incorporate omega-3-rich foods into your diet, such as wild salmon, mackerel, sardines, and anchovies, all of which are excellent sources of healthy fats that help support the body’s natural inflammatory response and reduce inflammation throughout the body (including in the thyroid). ).
Leave room for crucifers.
Eat plenty of cruciferous vegetables such as cauliflower, Brussels sprouts, and cabbage – these vegetables aid in good detoxification to remove excess hormones from our bodies more efficiently without overtaxing the liver or kidneys; This is especially important for people with an underactive thyroid who may have a buildup of hormones in their system due to poor removal process from other organs/glands affected by this disorder!
Choose organic ingredients whenever possible.
It is essential to consume organic products (whether plant or animal based) to maintain optimal health. Since toxins found in non-organic crops can interfere with our body’s natural hormonal balance when ingested long term due to their buildup in our system. They can also decrease the absorption of nutrients from food sources!
Consider iodine supplementation.
Consider supplementing your diet with iodine if recommended by your naturopath. Iodine contributes to the healthy production and metabolism of the hormones thyroxine (T4) and triiodothyronine (T3), both necessary for normal function and communication between cells! It is important not to self-medicate; Always talk to a professional first for best results and for your safety!
Consider adaptogenic herbs.
Be sure to incorporate adaptogenic herbs regularly throughout the day. These herbs help nourish and restore balance between our endocrine system and adrenal glands, while supporting overall well-being during times of stress or fatigue. For example, Rhodiola Rosea root extract or Ashwagandha root powder, but make sure they are only quality products!
Finally, don’t forget the selenium.
It plays an important role in regulating thyroid hormone production, so be sure to include Brazil nuts or shellfish on a regular basis if you want maximum benefits. Selenium also helps protect against oxidative damage caused by free radicals, which has been linked to certain autoimmune disorders that also affect thyroid function. So treat yourself and take advantage of its many advantages!
The best foods for a flat stomach.
A flat stomach is the result of a proper diet and regular workouts. It is the dream of many people. There is no definitive secret recipe for this, but you can combat the extra pounds with some foods that are particularly good for a flat stomach. Health press reveals the source of the experts.
How to get a flat stomach through food?
Our body stores excess energy! It’s not a secret. Unfortunately, this often happens exactly where we least need it. Undesirable fat deposits appear, especially in the belly, which prevents you from showing off your sexy outfits, especially in summer.
This problem area is not necessarily genetic, but is also related to the modern lifestyle, as well as poor eating habits and lack of exercise. Successfully changing the rhythm of life is a first step towards success.
These foods help fight abdominal fat.
Wholemeal bread : Go completely without carbs for a flat stomach? It is not necessary ! Instead, opt for long-chain carbohydrates, which are found mostly in whole grain products. Whole wheat bread, for example, keeps blood sugar levels consistently high, keeping you full longer and thus avoiding ravenous hunger.
Lawyer : Although avocado is known as a high-fat fruit, it is one of the foods that help you get a flat stomach. It is rich in vitamins, minerals, and healthy omega-3 fatty acids. Healthy fats, which are also found in nuts and oily fish, have numerous beneficial properties for health, such as a protective effect on the cardiovascular system, while ensuring a long-lasting feeling of satiety.
Chilli Peppers: According to a study from the University of Wyoming, hot peppers help you lose weight because the substance they contain, capsaicin, stimulates fat burning. Spicy foods also prevent food cravings and prevent cravings for sweet and fatty dishes. It also benefits a flat stomach!
Probiotics: The lactic acid bacteria contained in the probiotics ensure a healthy intestinal flora, stimulate metabolism and prevent flatulence and indigestion. So regularly use yogurt, kefir, sauerkraut, etc., if you want a flat stomach.
Eggs: Although eggs are relatively high in calories, they can still help you achieve a flat stomach. They are high in omega-3 fatty acids, keeping you full for a long time. They also contain all the amino acids that are important for building muscle mass. So, in combination with exercise, eggs can help you lose belly fat.
Broccoli: Vegetable cabbage is a true superfood thanks to the vitamins it contains. Due to its ingredients, its regular consumption helps, among other things, to strengthen the immune system. And when you lose weight, broccoli should also be on the menu, because with 25 calories per 100 grams, it is a very low-calorie vegetable that can be eaten without restrictions. In addition, the calcium it contains strengthens the bones and the magnesium present in its composition is responsible for the construction of nerve and muscle cells.
Asparagus: If you want to lose weight in your belly, eating asparagus can also help. Asparagus has a draining effect and contains a lot of fiber that stimulates digestion and at the same time is low in calories.
Cucumber : The green vegetable is not only versatile in the kitchen, but contains virtually no calories due to its high water content. Added to this is the presence of the antioxidant quercetin, which declares war on a swollen belly.
Sweet potato : Even carbs have to be on the plate at some point. Especially when the feeling of hunger is strong. Instead of trying to satisfy your craving with anything, try sweet potatoes. Its sweet taste stimulates the metabolism and releases the hormone leptin, responsible for the feeling of satiety.
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