Feed your Brain Well – A Complete Guide
We have all experienced moments of distraction or brief blackouts, occasionally or more frequently. Although deterioration in memory is generally considered normal or perhaps even anticipated with age, it can lead to frustration. We know that genetics plays a role in this memory loss, especially when it comes to Alzheimer’s disease removed by transformation health.
However, research has shown that certain lifestyle elements, such as diet, have an impact on memory deterioration or the likelihood of it occurring. Certain foods in particular are becoming increasingly popular for their ability to boost performance.
Is it possible to eat to promote brain health?
According to the National Institute on Aging, the risk of cognitive decline depends on an interaction between our DNA and lifestyle factors, such as diet, physical activity, smoking, sleep quality, and exposure to certain environments and chemicals. These factors influence oxidative stress and inflammation in the body, which would affect the extent of cognitive decline.
The Mediterranean-DASH Intervention for Neurodegenerative Delay (mind) diet was developed over a decade ago by Martha Clare Morris. It is designed to help prevent dementia and reduce the risk of developing Alzheimer’s disease. It combines the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet to create a way of eating that focuses on brain health.
Over an average period of 4.5 years, researchers studied the relationship between eating habits and Alzheimer’s disease in 923 retired adults in Chicago. The scientists ranked the participants’ diets based on whether they adhered to the Mediterranean diet, the DASH diet (a healthy diet used to treat hypertension that emphasizes fruits, vegetables, whole grains, low-fat dairy products, and limited consumption of sweets and salt), and the mind diet.
The mind diet emphasizes foods associated with brain health which include whole grains, leafy green vegetables, berries, nuts, olive oil, and fish.
Those who adhered most closely to the Mediterranean diet had a 54% lower chance of developing Alzheimer’s disease (more than any other diet group). By comparison, those who followed the DASH diet most closely had a 39% lower chance of developing the disease.
The group that followed the mind diet most closely (which is similar in many ways to the Mediterranean diet) had a 53% lower chance of developing Alzheimer’s disease than the group with the lowest rate of adherence to this diet. Even those who moderately adhered to the mind diet saw a 35% lower risk. Additionally, the mind diet offers the same cardiovascular benefits (reduced blood pressure and risk of heart attack or stroke) that have made the Mediterranean and DASH diets popular.
Feed your brain
Our brain has a big appetite and consumes some of our calories every day, but not all foods can help improve cognitive performance and reduce the risk of memory deterioration. The brain is very susceptible to oxidative damage due to its high metabolic load and the abundance of oxidizable materials it contains psychological healthcare. By making sure to provide the body with plenty of antioxidants, it is possible to maintain balance and reduce the risk of oxidation causing inflammation in the brain.
Feed your brain step by step
Step 1: Clean up your diet. Cut out foods that contribute to inflammation (and therefore impact cognitive function). This includes refined or processed foods, such as packaged foods, ready-to-eat foods, baked goods, white flour, sugar, sugary drinks, and foods high in trans and saturated fats. These types of foods have few health benefits for the body and can affect blood sugar levels and increase inflammation.
Step 2: Hydrate. To function well, the brain needs an appropriate amount of hydration. When his cells don’t get enough, they can’t function effectively. In this case, it can be difficult to maintain attention; short-term memory and even long-term memory may be impaired.
Step 3: Add whole foods.
Eat lots of fruits and vegetables. This includes antioxidant-rich vegetables and fruits that can be recognized by their intense, dark, or bright color. For example, kale, broccoli, and berries.
Change the way you think about meat. If you eat it, reduce your portions. Small strips of sirloin in a vegetable stir-fry, for example.
Enjoy some dairy products. Eat Greek or plain yogurt and have smaller portions of cheese.
Eat fish or seafood twice a week. Fish, such as herring, salmon, trout, mackerel, and sardines, are rich in omega-3 fatty acids. Additionally, shellfish, such as mussels, oysters, and clams, have similar benefits for brain and heart health.
Prepare a vegetarian meal one evening a week. Prepare meals with legumes, whole grains, and vegetables and enhance the flavor with aromatic herbs and spices.
Incorporate good fats. Incorporate sources of good fats into daily meals, especially extra virgin olive oil, nuts and seeds, fish, olives, and avocados.
Go for whole grains. Whole grains contain many important nutrients; their extra fiber will keep you from feeling hungry for hours. Cook with traditional Mediterranean grains like bulgur, barley, spelled, and brown, black, or red rice, and opt for products made with whole grain flour instead.
For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits (fresh figs, oranges, pomegranates, grapes, and apples, among others)
The science of nutrition and brain health continues to evolve. There is ample research to justify adopting the eating patterns recommended by the mind diet. In addition to being good for the brain, it can also contribute to overall health.