M.I.N.D. over matter: New diet reduces risk of Alzheimer’s disease
April 29, 2015 0 Comments
Though there are many different methods of safeguarding oneself against mental illness, it is important not to overlook the fundamental necessity of exercise and a healthy diet. The sooner one starts practicing such habits, the greater the likelihood of improved health later in life. One example of this is a new diet that has demonstrated the ability to decrease the likelihood of being diagnosed with Alzheimer’s disease. This diet is known as the MIND diet, which is an acronym for “Mediterranean Intervention for Neurodegenerative Delay.” This food plan was designed following studies by Martha Clare Morris, Ph.D., at Rush University in Chicago.
The MIND diet consists of a number of different individual parts used to achieve the desired balance for optimal brain health. This includes both leafy green vegetables, other forms of vegetables, nuts, beans, whole grains, berries, olive oil, poultry and wine. There are also certain foods not included in the MIND diet, which are socially acceptable in reasonable amounts. These include butter or margarine, cheese, red meats, sweets and fried or fast foods.
Of course, the amounts in which these different foods are to be consumed are also important considerations. Those following the diet should be sure to have three servings of whole grain per day. A salad and an additional vegetable are also recommended daily. Nuts should become something of a daily snack in order to further boost health and beans should be eaten every couple of days. Fish should be eaten once weekly, while poultry and berries should be eaten twice weekly. Berries are the one fruit that has been shown to be especially helpful.
On the other hand, foods seen as not being applicable to the diet will have specific limitations. Use of butter or margarine should be limited to less than one tablespoon daily. Fried foods, fast foods and cheese should be restricted to less than a single serving per week.
Those who follow the MIND diet have been shown to have a lessen the risk of Alzheimer’s disease of more than 50 percent. In addition, those who followed it closely by and large saw a reduced risk of about 35 percent. The research also shows those who follow such a diet for an extended period of time will see the greatest advantages overall.
Additional prevention methods
Besides abiding by the MIND diet, there are also other means of prevention through watching what one eats, monitoring one’s physical health and increasing social support may prove helpful. For instance, one can try to be conscious of consuming folic acid, either by supplement or naturally in meals. Further, drinking and eating orange juice, pasta and rice can be beneficial as these are high in the brain-boosting B vitamin. It will also be helpful to work to naturally decrease one’s own blood pressure which can be accomplished by practicing deep breathing techniques and lowering sodium intake. Drinking decaffeinated coffee or tea may also prove helpful with this. Having a stimulating social support network can also have a positive effect on lowering risk for Alzheimer’s disease.
No teenaged boy envisions himself growing old and having a debilitating disease like Alzheimer’s. It sneaks up on the individual, which is why preventative measures for all walks of life can save a life. Making these methods habits, as well as maintaining an appropriate diet, can help youth to greatly reduce the odds of experiencing Alzheimer’s disease later in life.
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Written by Ryan McMaster, Sovereign Health Group writer