Chicago researchers from the Rush Alzheimer’s Disease Center conducted a study examining the effect of specific nutritional changes on the risk of developing Alzheimer’s disease. The research results have been published in a scientific journal Alzheimer’s & Dementia. They showed that people who strictly followed her recommendations had Fr. 53 percent lower risk of developing this disease. It has been reported in moderate adherence to it a 35 percent decrease in risk.
Dr. Martha Clare Morris, who leads the study, emphasizes:
Often people eat healthy and introduce other health-promoting behaviors, but the MIND diet provided protection (against Alzheimer’s) whether or not other health-promoting factors were introduced.
An effective hybrid
Diet MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) jest hybrydą combining the recommendations of the Mediterranean diet with the DASH diet (Dietary Approaches to Stop Hypertension), which was created for people suffering from cardiovascular diseases. It is based on a large amount of vegetables, pulses, berries, fish. It allows limited consumption of red meat, butter and sweets. Although it places great emphasis on meals rich in vegetables and the presence of green leafy plants, it does not force the presence of fish, potatoes, fruit or dairy products in the diet every day. She is less restrictive than the Mediterranean or DASH dietmaking it easier to follow. These diets were chosen as the basis of the MIND diet for a reason. There are reports of their beneficial effects on the cardiovascular system and protection against dementia. In addition, the authors of the study created the MIND diet based on scientific reports over the years indicating which products or nutrients have a good or bad effect on the brain.
Observation of patients
To investigate the potential of the MIND diet, scientists asked 923 persons (women and men) between the ages 58 and 98 years about filling the nutritional questionnaire. The study was conducted in the period 2004-2013. The consumption of each of the 144 products selected by the scientists over the years was quantified and then compared to the MIND diet guidelines. In order to have knowledge about the neurological status of patients, it was repeated during the observation period (4-5 years) neuropsychological tests.
Out of 144 people, 923 people developed Alzheimer’s disease. Those whose diet was consistent with the principles of the MIND diet showed less tendency to develop progressive dementia than their peers. The study also shows that strict adherence to the DASH or Mediterranean diet also reduces the risk of brain disordershowever, loosely following them does not bring such benefits.
The principles of the MIND diet
The MIND diet is based on 15 components, 10 healthy and 5 unhealthy. Her recommendations speak of eating every day3 servings of whole grains, 2 servings of vegetables (one raw), and nut snacks. Introduce legumes every other day, poultry and berries at least twice a week, and fish at least once a week. It is also necessary limit butter to less than a teaspoon a day, and cheese, fried dishes and junk food to less than one serving a week.
Healthy product groups: Green leafy vegetables, other vegetables, berries, pulses, nuts, whole grains, fish, poultry, olive oil, wine
Unhealthy product groups: Red meats, butter and margarine, cheese, sweets, fried and fast food
It should be noted that in the case of people who changed their diet to the MIND diet during the observation, a reduction in the risk of developing dementia was also noted, but at a lower level than in people who had been eating this way for several years. So the conclusion is that probably the longer we use this diet, the better it is protective action. The research results are optimistic, however, they need to be confirmed in further observations.
Dr. Morris notes that previous reports indicate that while Alzheimer’s disease is influenced by many factors, the way of nutrition determines significantly, will the disease develop or note. Hence, it is essential to pay attention to your eating habits.
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