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MIND Diet, food that reduces the risk of Alzheimer's

Brain nourishing food Alzheimer's disease Dementia syndrome is one of the most common diseases that cannot be cured. Caused by deterioration of the function or structure of brain tissue. and is often found in the elderly It is a degeneration caused by a type of protein called “Beta-amyloid (beta-amyloid)” insoluble type Which when it binds to brain cells, it will cause brain cells to deteriorate and atrophy. Including causing damage to communication between brain cells from a decrease in acetylcholine. (acetylcholine), which is a neurotransmitter that directly affects memory

The buildup of beta-amyloid results in a gradual decline in brain performance, starting in the hippocampus. (hippocampus) that plays an important role in remembering new information When these brain cells are destroyed Patients will begin to have memory problems, especially short-term memory. The resulting damage then spreads to other parts of the brain. and affect learning Thoughts, language, and behavior

What is MIND Diet??

MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) It is a dietary guideline adapted from a blend of Mediterranean eating. with the DASH Diet, both of which are aimed at cardiovascular health. The MIND Diet can be considered the “best” or most effective component of the Mediterranean Diet and the DASH Diet.

Can the MIND Diet really reduce the risk of Alzheimer's??

From medical research published in the journal Alzheimer's & Dementia: The Journal of the Alzheimer's Association A total of 923 people between the ages of 58-98 years were asked to eat three diets: the Mediterranean Diet, the DASH Diet, and the MIND Diet continuously for a period of four and a half years.

It was found that.. all 3 formulas of brain-nourishing foods can reduce the risk of Alzheimer's. Those who eat formula food The Mediterranean Diet has a reduced risk of memory loss. 54% Those who eat the DASH Diet have a reduced risk. 39%People who take the MIND Diet formula have a reduced risk. 53%

But what's more special is Those who take the formula Mediterranean Diet and DASH Diet without strict restrictions will not be beneficial in reducing the risk of Alzheimer's, butThose who eat the MIND Diet, even if they don't eat strictly. It also reduces the risk of Alzheimer's down to 35%.

How do you eat the MIND Diet??

This MIND Diet recipe focuses mainly on berries. Especially blueberries and strawberries. The main components of the MIND Diet are:

10 foods you should eat

  • Green leafy vegetables such as spinach and salad, at least 6 servings/week.
  • Other vegetables, at least 1 serving/day
  • Nuts, at least 5 servings/week
  • Berries, 2 or more servings/week
  • Nuts 3 servings/week
  • Whole grains, 3 servings or more/day
  • Fish, one serving/day
  • Chicken or poultry 2 times/week
  • Olive oil is used as cooking oil instead of other types of oil.
  • 1 glass of wine/day

5 foods to avoid

  • Red meat (eat less than 4 servings/week)
  • butter and margarine (Eat less than 1 tablespoon/day)
  • Cheese (eat less than 1 serving/week)
  • All kinds of sweets (Eat less than 5 servings/week)
  • Fried food and fast food (Eat less than 1 serving/week)

There are also many medical studies that confirm that Consuming large amounts of saturated fats and trans fats results in Beta-Amyloid that is the cause of Alzheimer's disease that increased

It can be seen that the components of the MIND Diet emphasize foods high in antioxidants and good fats, avoiding red meat, saturated fat, and trans fat. Therefore, it clearly reduces the risk of Alzheimer's disease.

References

  • https://alz-journals.onlinelibrary.wiley.com/doi/10.1016/j.jalz.2014.11.009
  • https://www.ncbi.nlm.nih.gov/pubmed/12580703
  • https://www.ncbi.nlm.nih.gov/pubmed/24970568/
  • https://www.healthline.com/nutrition/mind-diet
  • https://www.nia.nih.gov/health/what-do-we-know-about-diet-and-prevention-alzheimers-disease

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