- Recently, there’s been a lot of buzz about the MIND Diet. For those of you who aren’t familiar with it, MIND derives from Mediterranean and other health-conscious diets, and its significance stems from its role in dramatically lowering the risk of Alzheimer’s disease.
- Developed by Rush University Medical Center, the MIND diet consists of 15 nutritional components – 10 cognitive-boosting food groups and 5 unhealthy ones. The go-to foods include dark leafy greens, vegetables, whole grains, olive oil, poultry, fish, berries, beans, nuts and wine. Red meats, butter and its substitutes, sweets, cheese and fried/fast food are to be limited.
- But what makes this diet so beneficial to our brains?
- Well, for starters, we’re talking about “whole” foods – stripped of any additives or processed components. This allows our bodies to easily recognize and take advantage of the vitamins and nutrients they have to offer. They are also relatively low on the Glycemic Index, helping to keep our blood sugars balanced. And another quality spotlighting some of these foods is their… wait for it… fat!
- Did you know lipids, or fats, make up over half of our brain’s weight? And polyunsaturated fatty acids (PUFAs) are the stars of the show. As we age, our brains naturally begin to decline in functionality. However, more and more research suggests that our lipid levels can alter the rate at which this happens. A recent article looked at the relationship between specific PUFAs and their role in cognitive development, particularly within the frontal and prefrontal lobes. It’s within this part of the brain where we problem solve, keep focus, establish behaviors and manage our emotions. An important finding across multiple studies links healthy consumption of PUFAs and a lower prevalence and reduced risk of cognitive disease. Those with Alzheimer’s or dementia appear to have lower than normal levels of these fatty acids, inferring that proper nutrition like eating fish or supplementation can help with prevention.
- Early implementation also plays an incredibly important role because the ripple effect is truly at play. The earlier we make these lifestyle choices with our nutrition, the more mindful and healthier we become. In a study conducted to examine the influence of cognition on nutrition, young adults with increased cognitive performance at the start of the study reported a higher consumption of vegetables, meats, nuts and fish as they aged. What we see here is intellect and diet working together hand-in-hand. Eating healthful foods can keep your mind sharp, and a sharp mind will help you continue to choose healthful foods in the future.
- Take a look at your refrigerator and what do you see? If you see lots of plastic containers and canned goods, it’s time to change your diet – the MINDful way:
- Daily staples should include as many vegetables as possible – peppers, zucchini, squash, kale, carrots, spinach – whatever you can get your hands on!
- Complement meals with the addition of whole grains like quinoa or a protein like chicken to help keep you full longer.
- Treat yourself to a quick snack like a handful of blueberries or wind down with a glass of red wine.
- But don’t forget about those fatty acids! Bake wild salmon for dinner, sprinkle nuts or drizzle olive oil on that salad or simply take a fish oil supplement with your daily multi-vitamin.
- Download an app to help you stay accountable. MyFitnessPal is a great tool to track your food and share your progress with other mindful eaters! It can be a big eye-opener when you see what you eat in a day and can help you make the switch to healthier options!
- There’s no better time to boost your brain and prevent disease than today. By keeping your mind in mind while taking that first bite, your future self will thank you for it.