We all know that there literally thousands of diets out there. Some of them are originals while some of them spawn from combining two of the most popular.
Today, we are going to take a look at a specific diet that not only helps you lose weight, but it also decreases your chances of developing Alzheimer’s disease as well.
I am talking about the MIND diet or otherwise known as the Mediterranean-DASH Intervention for Neurodegenerative Delay. As you can tell from the long name, the MIND diet is a combination of the DASH diet and the Mediterranean diet.
Now, what is the premise of the MIND diet? Well, here are the important facts you need to know about the MIND diet:
- Eat lots of “Brain-healthy” foods. What you eat can have an impact on your health, and that is especially true when it comes to your brain. The MIND diet is centered on eating brain-healthy foods each and every day. In fact, the people behind the MIND diet said that it is best that you eat at least 10 brain-healthy food groups each day.
- The MIND diet is effective in reducing the risk of Alzheimer’s Disease. Martha Clare Morris, the person who created the MIND diet, said that seniors who underwent the MIND diet had significantly reduced their chances of developing this degenerative disease. The MIND diet helped reduce the risk of Alzheimer’s disease of 80 seniors (a study that was conducted by Dr. Morris found that the longer people were on the diet, the lesser their chances of developing Alzheimer’s disease).
- What you Should Eat. As mentioned previously, the MIND diet centers on the premise that you need to eat mostly brain-healthy foods. This also means that you must severely cut, or possibly even eliminate, unhealthy and processed foods. Here are just some of the foods that you need to eat when you are on the MIND diet:
- Green Leafy Vegetables– Six servings a week or more
- Vegetables– Should always be in the menu
- Nuts– Eat at least 5 servings per week
- Berries– Eat a lot of berries, or, at least two servings per week. Opt for Blueberries as they also contain antioxidants
- Beans– Three portions per week
- Whole Grains– Should be incorporated in every meal of the day
- Fish– Three times a week. Opt for fish that is rich in Omega-3 such as Salmon
- Poultry- Two times a Week and not exceeding 4 times
- Olive Oil– This will be your main oil as this is one of the healthiest out there
- Wine– A glass a day won’t hurt. In fact, it is encouraged when you are on the MIND diet
Since you will be eating mostly brain-healthy foods, weight-loss is also accompanied by having a healthy mind. When you have a healthy mind, you will have a better decision-making capability, and thus, you will choose healthier foods inherently when you are on the MIND diet.
This is one of the most doable diets as there are a lot of brain-healthy foods out there on the market. Since the MIND diet is still fairly new, you may want to ask a dietitian for a meal plan that is specifically designed for you.
As a final remark, the MIND diet is one of the most popular diet bridging two of the most well-known diets around. If you want to live long and decrease your risk of developing Alzheimer’s, the MIND diet is your best bet.