Whole grains star in a promising diet that researchers say may offer powerful protection against Alzheimer’s Disease.
In a groundbreaking study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, an epidemiological team led by Dr. Martha Clare Morris of Chicago’s Rush University Medical Center demonstrated how the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet’s brain-healthy food pyramid cut Alzheimer’s risk dramatically — up to 53 percent for participants who followed the diet rigorously, and by about 35 percent for those who adhered to it moderately.
Whole grains are a vital part of the MIND diet. The menu emphasizes what are categorized as “brain healthy” food groups, such as green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry and olive oil. Prohibited foods include red meats, butter and stick margarine, cheese, pastries and sweets, fried food and fast food. Blueberries and to a lesser extent strawberries are powerful protectors of cognitive function, according to the study.
The diet has been attracting attention from devotees of pure food, healthy living and lifestyles amenable to longevity. One example is Canadian lawyer Stephen Gleave, who in his picturesque community of Ancaster, Ontario is well-known for his passion for organic farming, pollinator preservation, and chemical-free food.
Gleave believes that the MIND diet is not only doable but also delicious. On a typical day, the practitioner will eat three servings of whole grains, a salad, and one other vegetable. For snacks, nuts replace Lay’s, beans are suggested every other day, chicken and berries are recommended twice a week, and fish at least once a week. Just as important is to avoid the list of unhealthful items, such as butter, cheese, and fried foods.
Science Daily reports that the MIND diet is a hybrid of the Mediterranean and DASH diets, both of which have been found to reduce the risk of cardiovascular conditions, like hypertension, heart attack and stroke. Some researchers have found that the two older diets provide protection against dementia as well.
Webmd advises that, whether you have a family history of Alzheimer’s disease or other cognitive problems, the MIND diet is a good, healthy diet that has shown promising results for overall brain health.
Writing in Psychology Today, Susan McQuillan notes that strictly adhering to either the Mediterranean or DASH diet can also help stave off dementia, but even with only moderate adherence, the MIND diet appears to be effective.
The benefits of following MIND are based on growing evidence that what we eat may play a significant role in determining who gets AD and who doesn’t. It seems the longer a person adheres to the MIND diet, the less risk that person will have of developing AD. As is the case with many health-related habits, including physical exercise, you’ll be healthier if you’ve been doing the right thing for a long time.
