CONTENTS
Among the many diets we hear about every day, there are increasingly those aimed at preventing specific diseases. The undisputed scourge of our time is lifestyle diseases such as obesity, diabetes, and cardiovascular disease. Finally, there is another type of disease that has affected humans since the beginning of time. We are talking about the diseases of old age. It is impossible to protect ourselves from them because time passes inexorably. With them, aging and neurodegenerative processes take place. They are responsible for the fact that old age is generally associated with enormous limitations in everyday life. Amazingly, a remedy has been found. It doesn't reverse these processes, but it can slow their progression and allow you to enjoy good health longer. Introducing the Mind Diet.
What is the MIND diet?
This particular diet is based on numerous scientific studies. The goal of these studies was to adapt the diet so that it is not only healthy but also has a positive effect on the functioning of the brain and the entire nervous system. This diet was largely developed by Marta Clare Morris. Her goal was noble: to reduce the risk of Alzheimer's disease and slow brain degeneration with age. The MIND diet is, in a sense, a combination of several diets. It is based on the popular DASH diet, which is used to combat hypertension, and introduces elements of the Mediterranean diet, considered one of the healthiest in the world. In addition, based on the aforementioned research, many products have been added to this diet that have a positive effect on our brain and delay the aging process of this organ.
The basic principles of the MIND diet
The MIND diet is truly designed for use by seniors. It contains virtually no recommendations regarding energy content, macro- and micronutrients, or meal times. This is not without reason. One of the most repulsive aspects of many diets is their rigidity and adherence to them. The focus was on the simplicity and palatability of the diet itself. However, it's worth eating meals regularly to make it a habit. Otherwise, there's no great philosophy here. The diet is based on the indicated foods that have a health-promoting effect and those whose consumption should be limited or eliminated altogether, as they can accelerate neurodegenerative processes.
Products indicated in the MIND diet
This type of diet distinguishes between 10 product groups that you should include in your diet as often as possible.
- Low-starch vegetables (aubergine, onion, carrot, cucumber, chives, tomato)
- Leafy vegetables (lettuce, cabbage, spinach, celery, arugula, lamb's lettuce)
-
Berries (raspberries, blackberries, strawberries, black currants)
- All kinds of nuts, sprouts and seeds
- Whole grain products (rye bread, oatmeal, rice, pasta, groats)
- Fatty fish (mackerel, salmon, tuna)
- Olive oil and vegetable oils
-
Pulses (beans, peas, broad beans, lentils, chickpeas)
- poultry
- Dry red wine (after all, it is an alcoholic drink, so it is recommended to consume small amounts, preferably a glass every now and then)
Products not recommended in the MIND diet
As in the first case, several product groups have been distinguished. There are five in total, and you should limit their consumption as much as possible. These products can accelerate neurodegenerative effects and have other negative effects on the body.
- Red meat (should be limited)
- All kinds of sweets (cookies, candies, gummy bears, chocolate, bars, white sugar)
- Cheese (especially fatty)
- Butter and margarine
- Fried food
Factors that influence the aging of the body
There are many factors that influence how and how quickly we age. We know we can't control everything, so we'll only discuss selected factors that we can change. Physical activity is definitely worth mentioning. It's long been known that exercise is healthy, and even small daily activities are better than no activity at all. This factor is truly very important for the aging process, and the longer physical activity is maintained, the slower the aging process is likely to be. What we eat also has a major influence. Let's take the MIND diet as an example. However, this isn't the only right approach. A healthy diet, not overeating, but also the quality of the products consumed, contributes significantly to slowing these processes. Well-being is also important, because what good will we have after a long life if we're unhappy? It's worth taking care to develop interests and spend time with people we like. Events of all kinds that allow seniors and others to stay socially active are also popular. Such integration and the feeling of being needed can achieve far more than a miracle diet. Brain training is certainly helpful for maintaining health over the years. Reading books, doing crossword puzzles, and solving jigsaw puzzles are just a few examples.
What is Alzheimer's?
Alzheimer's disease is neurodegenerative. This means that over time, we lose more and more nerve cells, which are responsible for the functioning of the entire nervous system and cognitive activity. The early stages of the disease usually go unnoticed, which makes it even more dangerous. However, it's worth remembering that early diagnosis allows for the implementation of appropriate treatment and nutrition. These can significantly slow its progression, increasing the patient's comfort and psychophysical state. Initially, symptoms don't indicate the disease; they include short-term memory loss, simply forgetting where we left an object or turning off the iron. However, anyone can forget something. Therefore, it's worth emphasizing the difference between a disease and a simple oversight. You might forget a case, but a healthy person will remember the corresponding envelope. Take a person's name, for example. On the other hand, an Alzheimer's patient not only forgets the name, but also who the person is to them (child, neighbor, work colleague). Therefore, it is a very important criterion for early detection of the disease. Later, mood swings or repetitive retelling of the same story may occur. In the final stages, however, visual and auditory hallucinations, urinary and fecal incontinence, and even general stupor may occur.
The MIND diet and Alzheimer's disease
The primary motivation for developing this diet was Alzheimer's disease. Upon closer examination, it was found to be one of the most effective methods for its prevention and treatment. Furthermore, it can significantly slow the progression of this disease. Long-term adherence to a diet can also prevent its onset, even in advanced age. In the group of people who diligently followed this diet, the risk of developing the disease was reduced by 53%. In the group of subjects who used it but frequently deviated from their diet, the result was still satisfactory, with a reduction of 35% compared to the control group. These data were analyzed only with regard to diet. Factors such as lifestyle, stimulant use, or physical activity were not taken into account. However, it has been claimed that combining a diet with a proper lifestyle and daily physical activity and brain training can further reduce the risk. In addition, this diet is so effective due to its high antioxidant content, which has a positive effect on slowing the aging process. Also worth mentioning is the fairly high content of healthy vegetable fats, as well as nuts and berries. It is thanks to them and the substances they contain that they have such a positive effect on brain function. This diet can also be used in the treatment of other diseases. Depression and other types of disorders, especially mood disorders, are at the forefront. This diet can be a good complement to pharmacological treatment due to its ability to improve brain function and regeneration. Very often, along with the aforementioned Alzheimer's disease, depression comes to the rescue. Therefore, it is worth considering this diet even in such a case.
Summary
A healthy lifestyle, diet , and all forms of physical activity are necessary for us to stay healthy. The MIND diet itself is also well-suited for the prevention of certain diseases, especially neurodegenerative ones. Remember, our shape as we age depends largely on ourselves. Therefore, it's worth focusing on how we live, what we eat, and how we strive for it.
