Is it possible to maintain the clarity and sharpness of the mind for life? Part of the predisposition to senile dementia is written in our genes. But even «bad» genes are not a sentence. What to do so that our intellect serves us as long as possible?
A group of scientists from the US and the Netherlands tested the hypothesis that the presence of seafood in the diet prevents (or slows down) age-related mental decline. For several years, they followed the health status of 915 elderly people (they were about 81 years old on average, many lived in nursing homes). At the time of the study, none of them suffered from dementia (senile dementia). Once a year, all participants underwent psychological tests that assessed the clarity of their thinking in several ways. They were also asked to fill out questionnaires in which they had to tell in detail about the diet. The researchers were especially interested in how often pensioners eat seafood — dishes from fish, crabs, shrimp
Seafood is rich in omega-3 fatty acids. Recent scientific evidence suggests that regular consumption of omega-3s in food stops the development of depression, reduces the risk of developing coronary heart disease, and also prevents the development of diseases such as Parkinson’s and Alzheimer’s1. Scientists found that older people who ate seafood at least 1-2 times a week, by the end of the study, had better preserved higher mental functions (perception, memory, thinking, speech).
It is no coincidence that seafood is included in the diet called MIND (Mediterranean Intervention for Neurodegenerative Delay)2. Recent studies have shown that this nutrition program is effective in preventing Alzheimer’s disease, one of the most common types of senile dementia. MIND combines two popular diets — the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, designed to combat hypertension. It is the combination of these two systems that helps prevent senile dementia and keep the mind youthful.
MIND Diet
Recommended to consume:
- Greens (lettuce, spinach, etc.) — at least 6 servings per week
- Vegetables — daily
- Nuts – at least 5 servings per week
- Berries – at least 2 servings per week
- Beans, beans — at least 3 servings per week
- Whole grains – at least 3 servings per day
- Fish dishes — once a week
- Poultry dishes — twice a week
- Olive oil — use only it for cooking
- Wine — one glass a day
It is recommended to limit the use of:
- Red meat — less than 4 servings per week
- Butter and margarine — less than one tablespoon per day
- Cheese — less than once a week
- Sweets and candies — less than 5 servings per week
- Fried foods and fast food — less than once a week
1 O. Van de Rest et al «APOE 4 and the associations of seafood and long-chain omega-3 fatty acids with cognitive decline», Neurology, May 2016.
2 M. Morris et al. «MIND diet associated with reduced incidence of Alzheimer’s disease», Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, September 2015.