Die to Prevent Dementia

Die to Prevent Dementia

Die to Prevent Dementia

August 1, 2017


Can diet help keep your mind sharp and young as you age? Recent studies suggest that it can! It seems a good diet for your heart and joints is also good for your mind. Here are some findings:

Mediterranean Diet:
People who adhere to a Mediterranean diet have lower rates of Alzheimer disease and Parkinson disease.


The Mediterranean diet emphasizes:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise
  • Green leafy vegetables (like spinach and salad greens): At least 6 servings a week
  • Other vegetables: At least one a day
  • Nuts: 5 servings a week
  • Berries: 2 or more servings a week
  • Beans: At least 3 servings a week
  • Whole grains: 3 or more servings a day
  • Fish: Once a week
  • Poultry (like chicken or turkey): Two times a week
  • Olive oil: Use it as your main cooking oil.
  • Wine: One glass a day
  • Red meat: Less than 4 servings a week
  • Butter and margarine: Less than a tablespoon daily
  • Cheese: Less than one serving a week
  • Pastries and sweets: Less than 5 servings a week
  • Fried or fast food: Less than one serving a week



MIND Diet:
Older people who followed the MIND diet showed less decline in memory and mental speed, and were less likely to have developed Alzheimer disease at 4.5-year follow-up.


Source: http://www.todaysgeriatricmedicine.com/archive/0715p10.shtml
 

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