Taking care of your body…
Let’s discuss the MIND diet.
As we age, we start to think about the things we can do to make our lives less stressful, more fulfilling, and, let’s be honest….less painful. We can do that by focusing on good gut and brain health. Mindfulness means being in the moment or being present and that includes what we eat. The MIND diet, which stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. It is specifically designed to promote brain health and reduce the risk of neurodegenerative diseases such as Alzheimer's. Here are some of the health benefits and examples of foods to include in your diet if a change might be in order:
Health Benefits of the MIND Diet
Improved Brain Health
The MIND diet emphasizes foods that are rich in antioxidants, healthy fats, and vitamins that support cognitive function and protect against oxidative stress and inflammation, which are linked to cognitive decline.
Reduced Risk of Alzheimer's Disease
Studies have shown that following the MIND diet can significantly reduce the risk of developing Alzheimer's disease. The diet focuses on nutrient-rich foods that promote brain health and delay neurodegeneration.
Heart Health
Many of the foods in the MIND diet, such as whole grains, nuts, and olive oil, are known to improve cardiovascular health by lowering blood pressure and reducing cholesterol levels.
Weight Management
The MIND diet encourages the consumption of nutrient-dense foods that can help with weight management by promoting satiety and reducing the intake of empty calories.
Diabetes Prevention and Management
The diet includes foods that help regulate blood sugar levels, which can be beneficial for preventing and managing type 2 diabetes.
Overall Longevity and Quality of Life
By promoting a balanced intake of healthy foods and reducing the consumption of unhealthy ones, the MIND diet contributes to overall well-being and longevity.
Examples of Foods to Eat on the MIND Diet
The MIND diet focuses on ten brain-healthy food groups while minimizing five unhealthy food groups. Here are examples of what to eat:
1. Leafy Green Vegetables
Examples: Spinach, kale, Swiss chard, collard greens
Recommended Intake: At least 6 servings per week
2. Other Vegetables
Examples: Carrots, bell peppers, broccoli, cauliflower, zucchini
Recommended Intake: At least 1 serving per day
3. Berries
Examples: Blueberries, strawberries, raspberries, blackberries
Recommended Intake: At least 2 servings per week
4. Nuts
Examples: Almonds, walnuts, pecans, pistachios, hazelnuts
Recommended Intake: At least 5 servings per week
5. Whole Grains
Examples: Oats, quinoa, brown rice, whole wheat bread, whole grain pasta
Recommended Intake: At least 3 servings per day
6. Fish
Examples: Salmon, trout, sardines, mackerel, tuna
Recommended Intake: At least 1 serving per week
7. Poultry
Examples: Chicken, turkey
Recommended Intake: At least 2 servings per week
8. Beans
Examples: Lentils, chickpeas, black beans, kidney beans
Recommended Intake: At least 3 servings per week
9. Olive Oil
Use as the primary cooking oil
Recommended Intake: Use as needed, aiming for daily use
10. Wine (yes it is a good thing!)
Example: Red wine (if appropriate for your health and preferences)
Recommended Intake: 1 glass per day (optional)
Foods to Limit
1. Red Meat
Examples: Beef, pork, lamb
Recommended Limit: Fewer than 4 servings per week
2. Butter and Margarine
Recommended Limit: Less than 1 tablespoon per day
3. Cheese
Recommended Limit: Fewer than 1 serving per week
4. Pastries and Sweets
Examples: Cookies, cakes, candies, sugary snacks
Recommended Limit: Fewer than 5 servings per week
5. Fried or Fast Food
Examples: French fries, fried chicken, fast food burgers
Recommended Limit: Fewer than 1 serving per week
Give it a try!
The MIND diet offers numerous health benefits, particularly for brain health and reducing the risk of Alzheimer's disease. By incorporating these foods (and limiting the bad list) you can promote cognitive function, heart health, and overall well-being. Embracing the MIND diet can be a delicious and sustainable way to support your long-term health and lead you to being more mindful. We need to take care of ourselves and each other!