How To Cut Alzheimer's Risk: Go For 'MIND Diet'

Alzheimer's is a concern worldwide considering that there are nearly 50 million people around the world who are suffering from the disease, and it is most common in Western Europe. With such appalling numbers, taking preventive measures to reduce one's risk becomes vital. One way is to go for the MIND diet.

The MIND diet denotes the Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet involves going for natural plant-based foods but red meat is limited. Saturated fats and sweets are likewise reduced in this kind of diet.

The Journal of the Academy of Nutrition and Dietetics said this kind of diet has been associated with an improvement of cognitive thinking and also lowers the risk and slows the progression of Alzheimer's disease, which is an irreversible brain disorder and accelerates as people age.

In the United States, the disease lands as among the top 10 causes of death among individuals. It is projected that by the year 2025, there would be approximately more than seven million people who would be diagnosed with the disease.

Mayo Clinic stated that observational studies suggested that the MIND diet is able to reduce the risk of getting Alzheimer's disease by as much as 53%. The researchers from Rush University Medical Center in Chicago and Harvard School of Public Health combined the Mediterranean and DASH. The latter is the Dietary Approaches to Stop Hypertension, which was also touted to lower risk of heart attack, stroke, and hypertension.

The Mediterranean diet concentrates on consuming vegetables, with just a small amount of meat or milk. On the other hand, DASH emphasizes fruit and vegetables, along with low-fat dairy products, and it includes poultry, grains, fish, and a reduction in sweets, red meat, fats, and sugary beverages.

Combining the Mediterranean and DASH results in focusing on plant-based foods, putting emphasis on berries and green leafy vegetables. Along with this, there should be a limited intake of foods high in saturated fats and animal-based foods.

Here is a rundown of what should be included in a MIND diet:

• Three servings of whole grains
• Six times a week of green leafy vegetables
• Once a day for other kinds of vegetables
• Twice a week for berries
• Less than four times a week for red meat
• Once a week for fish
• At least five times a week for nuts
• More than three times a week for beans
• At least twice a week for nuts
• Olive oil should be used for cooking
• Less than five sweets or pastries in a week
• Less than one serving of cheese in a week
• Only one glass of wine or any other alcoholic drink in a day

Although both the Mediterranean and MIND diet yield similar rates in reducing the risk for Alzheimer's, it is said that the MIND diet offers more flexibility in terms of food intake.