Sponsored By: NeuroReserve
Most of us take our brains for granted. The brain is the command center for our body, and it is responsible for cognitive function, high-level reasoning, and memory. A little bit of love, in the form of nutrition, can actually strengthen your brain health and those important cognitive functions—at any age. We want to introduce you to the MIND diet, a proven approach to eating that supports brain health.
The MIND diet is a variation of the highly studied Mediterranean diet. It combines the dietary approach of Mediterranean eating with the DASH diet (Dietary Approaches to Stop Hypertension). The MIND diet is not a “diet” with a specific meal plan, but rather a dietary pattern that focuses more on plant-based foods and limits excess sugar, red meats, and highly processed foods. Research shows this diet improves cognitive function, with adherents showing cognitive age 8 years younger than their peers. 1 What’s striking is that the MIND diet can slash the risk of cognitive decline and dementia by 50%.2 It’s no surprise that this way of eating yields remarkable benefits beyond brain health, including support for weight reduction, improved cardiovascular health, enhanced eye health, and much more. You can download a detailed free guide on MIND/Mediterranean eating and how to get started here.
This simple graphic shows how many servings of core food groups the MIND diet recommends.
Brain Health Starts in the Kitchen
If you are interested in trying to eat a more brain-supportive diet, consider yourself on a journey. This dietary pattern is a way of eating that can be adapted over time. Start by getting rid of less-healthy temptations first. Evaluate your kitchen and remove foods that you aim to avoid. Be practical. It’s okay to keep one or two of your favorites around as you transition to a more brain-healthy kitchen. Surrounding yourself with Mediterranean/MIND diet foods will make it easier to achieve your goals.
Here are a few simple ways to start implementing the MIND diet today:
- Try to “eat the rainbow” each day. The brighter the colors, the more these foods hold powerful nutrients filled with anti-inflammatory compounds.
- Plan ahead. Start your day with a plan to make food choices simpler and less overwhelming.
- Don’t be afraid of portions. You don’t need to weigh out all your foods. You can simply use your hand as a reference, with 1 fist of whole grain, 2 fists of dark leafy greens, other vegetables, and berries, and 1 palm of poultry or fish as a guideline per serving.
- Choose Olive Oil. Extra virgin olive oil provides beneficial fats and has powerful antioxidant properties.
- Snack on berries. Snack on fresh or frozen berries like blueberries, strawberries, and raspberries, which are rich in flavonoids and support brain health.
- Limit dairy. Most dairy is high in fats. Choose low-fat options if you want to enjoy dairy, like yogurt with healthy probiotics for your gut.
- Focus on positive actions: Add in more MIND diet foods and let less healthy choices eventually get crowded out. You are taking positive action, not depriving yourself.
No one’s perfect. It’s tough to eat a perfect diet all the time. To fill those nutrient gaps, consider supplementation. RELEVATE® by NeuroReserve (an AMAC member benefit) is designed to mimic key MIND diet nutrients and fill the gaps between what most people eat and this brain-healthy diet.
Go ahead. Get started on a delicious journey to better brain health. For more detailed information and additional tips, along with some delicious recipes, download the Guide “Learning to Eat the Mediterranean Way” here.
Good to Know: AMAC members receive 50% off their first order of RELEVATE (plus 15% off every additional order) with code AMAC1 here.
The statements in this article have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Information included here and on affiliated NeuroReserve websites and social media pages is for information only and is not intended to be a substitute for professional medical advice.
References:
- Morris, M. C. et al. MIND diet slows cognitive decline with aging. Alzheimer’s Dement. 11, 1015–1022 (2015).
- Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s Dement. 2015;11(9):1007-1014. doi:10.1016/j.jalz.2014.11.009
Very dated and slanted “information” in this article. It claims similarity to the Mediterranean Diet but is actually closer to a Hindu diet. Plant based is carbohydrate based, not a good thing. Not only does the average person not get enough protein as it is but our need for protein grows as we get older. If you ever wonder why there are vegetarians who are fat it is because they are having a low protein, high carbohydrate (which is the cause of unwanted weight gain as fruits and vegetables have “sugars” of their own). In the sixties when obesity was rare you’d find that a high protein, low carbohydrate diet was the norm for successful athletes! And so Milk has fat, so what? We’ve known for decades that fats (some of which are necessary for health by the way) do not turn into body fat! Who wrote this crappy advice, a 7th Day Adventist? The old ones followed what I term a Kosher diet which certainly is a healthy one. But nowadays they have picked up vegetarianism and even vegan diets from of all places, California, the official USA motherlode of bad ideas!
While my diet largely resembles that recommended above, there’s no way I’m giving up red meat or dairy products. (Or coffee. Or wine.)
And lately I began to eat more fish.