When most of us think of diets, we think of things like weight loss and fitness. Diets are generally geared toward some aspect of health and fitness. The Mind diet is different. It is a combination of well-research diet plans that is specially formulated to help ward off the risks of cognitive decline.
An awareness of cognitive decline, in the form of Alzheimer's disease or some other form of dementia, has become increasingly important to people. As we tend to live longer than in past times, issues that pertain to aging have come more into focus for many people. The Mind diet is a relatively recent development in the many ways we can help fight some of the more debilitating aspects of getting older.
As with most other health issues, one way to combat cognitive decline is by altering our diet toward boosting healthy aging. The Mind diet was initially conceived as a way of combining two of the best diets for helping fight heart disease and high blood pressure. Further study has shown that the Mind diet can also help prevent cognitive decline, or what is called neurodegenerative disorders.
What is the Mind diet? What are the benefits of the Mind diet? How can you adapt your eating habits to fit the Mind diet? And does the Mind diet work? This article will give you the important information you need to understand the Mind diet.
What is the Mind Diet?
The Mind diet is a way of combining the healthiest features of the Mediterranean diet and the DASH diet. It is designed to work as a dietary intervention in neurodegenerative delay. The purpose of the Mind diet is to reduce dementia and the decline in brain health that is frequently associated with aging.
The Mediterranean diet is known to help with issues like heart disease. The DASH diet is specially designed to help combat high blood pressure. Both of these diets have become increasingly popular since both scientific evidence and anecdotal studies have shown them both to be effective.
Following the abundant research on the Mediterranean diet and the Dash diet, it is believed that combining the best aspects of both diets could provide benefits to brain health in addition to all the other benefits. The boost to heart health and the reduction in high blood pressure can potentially have real benefits for increased brain function in old age. For example, both diets include large amounts of fresh fruit, and eating fresh fruit is known to improve brain function.
Benefits of the Mind Diet
Research already shows tremendous promise for the Mind diet. The many benefits to our health from the Mind diet are already documented. Some of the benefits of the Mind diet include:
Brain health
Numerous studies have shown that the Mind diet can reduce the risk of Alzheimer’s disease and other forms of dementia. The mind diet can improve memory and brain function even in healthy people. In all, the Mind diet has been proven to help fight cognitive decline.
In a study of over 900 people that tracked these test subjects for more than four years, researchers found that the Mind diet decreased the incidence of Alzheimer's disease by as much as 53 percent in participants over the age of 60. This study demonstrated that the foods that make up the core of the Mind diet are the very foods that work to preserve memory and cognitive function in older adults.
The Mind diet contains foods that are high in things like omega-3 fatty acids and vitamin D. Foods like salmon, mackerel, and sardines are central features of the Mediterranean diet that carry over to the Mind diet. These are the very same foods that promote brain health and promote cognitive function.
The Mind diet also limits alcohol consumption to one drink per day. This is also instrumental in protecting against the onset of dementia and Alzheimer’s disease.
Another feature of the Mediterranean diet that is included in the Mind diet is the emphasis on things like legumes and large amounts of vegetables. Consuming these foods is linked to enhanced brain function and enhanced memory and learning skills. These same foods that now make up a significant part of the Mind diet are also known to prevent oxidative stress that is linked to age-related brain dysfunction.
Inflammation
Chronic inflammation can trigger and aggravate many health problems, including things like Alzheimer’s disease, heart disease, and autoimmune diseases. The Mind diet contains high levels of many antioxidant compounds that are known to fight chronic inflammation. The Mind diet also vastly reduces your intake of sugary and fatty foods which are major contributors to chronic inflammation.
Some of the main foods that make up the Mind diet include legumes, whole grains, vegetables, and olive oil. All of these foods have been scientifically shown to reduce the physiological markers of chronic inflammation. Clinical trials have shown that consuming healthy amounts of olive oil can reduce the markers of chronic inflammation by as much as 95 percent.
Cardiovascular disease
Foods that are central to the Mind diet include plant-based foods that are high in fiber, complex carbohydrates, vitamins, minerals, and healthy fats. By focusing on these types of foods, the Mind diet can promote healthy heart function. The Mind diet is known to help promote healthy cholesterol while reducing the bad cholesterol, and it helps maintain healthy HDL levels.
The focus on olive oil as a primary source of fat is also known to help prevent heart disease. It can also help reduce the build-up of plaque in arteries which also contributes to healthy heart functions.
The abundance of berries that is so important to the Mind diet is known to help lower LDL, cholesterol, and triglycerides. This can lead to lower blood pressure and overall increased health of the heart.
Diabetes
It is already well-known that eating high amounts of whole grains, fruits, and vegetables improves blood sugar levels and blood sugar control. This is closely associated with preventing and managing type 2 diabetes.
In an analysis that examined more than 400 studies, researchers found that the main features of the Mind diet can help control or even prevent type 2 diabetes. These studies found that the Mind diet can help with type 2 diabetes by eliminating the types of foods that contribute to the onset of type 2 diabetes.
Weight loss
The Mind diet was developed to help sustain and improve brain health. It was also part of a diet plan that is meant to help improve heart disease and other health problems. But it is also known that the Mind diet can also help with weight loss.
The mind diet relies heavily on things like fresh fruits and vegetables and foods that are high in fiber. This in conjunction with the types of healthy fats that are central to the mind diet has led to findings that show the mind diet is ideal for weight loss plans. The Mind diet can be a part of an overall plan to help combat metabolic disorder, a collection of conditions that include obesity.
Does Mind Diet work for everyone?
The Mind diet is an all-around healthy way of eating. While the Mind diet is designed to help prevent cognitive decline and help promote heart health, it is a healthy way of eating in the most general ways.
While people with serious health conditions should always consult a doctor before taking on any special diets plans, the Mind diet is generally regarded as healthy for almost anyone.
What can I eat with the Mind Diet?
The Mind diet is fairly easy to adhere to. The Mind diet contains a wide range of healthy and satisfying foods. Foods that make up the Mind diet include:
- Green, leafy vegetables: Aim for six or more servings per week. This includes kale, spinach, cooked greens, and salads.
- All other vegetables: Try to eat another vegetable in addition to the green leafy vegetables at least once a day. It is best to choose non-starchy vegetables because they have a lot of nutrients with a low number of calories.
- Berries: Eat berries at least twice a week. Although the published research only includes strawberries, you should also consume other berries like blueberries, raspberries, and blackberries for their antioxidant benefits.
- Nuts: Try to get five servings of nuts or more each week. The creators of the MIND diet don’t specify what kind of nuts to consume, but it is probably best to vary the type of nuts you eat to obtain a variety of nutrients.
- Olive oil: Use olive oil as your main cooking oil. Check out this article for information about the safety of cooking with olive oil.
- Whole grains: Aim for at least three servings daily. Choose whole grains like oatmeal, quinoa, brown rice, whole-wheat pasta, and 100% whole-wheat bread.
- Fish: Eat fish at least once a week. It is best to choose fatty fish like salmon, sardines, trout, tuna, and mackerel for their high amounts of omega-3 fatty acids.
- Beans: Include beans in at least four meals every week. This includes all beans, lentils, and soybeans.
- Poultry: Try to eat chicken or turkey at least twice a week. Note that fried chicken is not encouraged on the Mind diet.
- Wine: Aim for no more than one glass daily. Both red and white wine may benefit the brain. However, much research has focused on the red wine compound resveratrol, which may help protect against Alzheimer’s disease.
Even if you have a hard time sticking to this regimen completely, do not give up. Research has shown that people who adhere to the Mind Diet even partially can reap many of the benefits of the Mind diet.
Sample menu for one week during Mind Diet
Here’s a seven-day meal plan to get you started:
Monday
- Breakfast: Greek yogurt with raspberries, topped with sliced almonds.
- Lunch: Mediterranean salad with olive oil-based dressing, grilled chicken, whole-wheat pita.
- Dinner: Burrito bowl with brown rice, black beans, fajita vegetables, grilled chicken, salsa, and guacamole.
Tuesday
- Breakfast: Wheat toast with almond butter, and scrambled eggs.
- Lunch: Grilled chicken sandwich, blackberries, carrots.
- Dinner: Grilled salmon, side salad with olive oil-based dressing, brown rice.
Wednesday
- Breakfast: Steel-cut oatmeal with strawberries, and hard-boiled eggs.
- Lunch: Mexican-style salad with mixed greens, black beans, red onion, corn, grilled chicken, and olive oil-based dressing.
- Dinner: Chicken and vegetable stir-fry, brown rice.
Thursday
- Breakfast: Greek yogurt with peanut butter and banana.
- Lunch: Baked trout, collard greens, black-eyed peas.
- Dinner: Whole-wheat spaghetti with turkey meatballs and marinara sauce, side salad with olive oil-based dressing.
Friday
- Breakfast: Wheat toast with avocado, omelet with peppers, and onions.
- Lunch: Chili made with ground turkey.
- Dinner: Greek-seasoned baked chicken, oven-roasted potatoes, side salad, wheat dinner roll.
Saturday
- Breakfast: Overnight oats with strawberries.
- Lunch: Fish tacos on whole wheat tortillas, brown rice, pinto beans.
- Dinner: Chicken gyro on whole-wheat pita, cucumber, and tomato salad.
Sunday
- Breakfast: Spinach frittata, sliced apple, and peanut butter.
- Lunch: Tuna salad sandwich on wheat bread, plus carrots and celery with hummus.
- Dinner: Curry chicken, brown rice, lentils.
You can drink a glass of wine with each dinner to satisfy the Mind diet recommendations. Nuts can also make a great snack.
Mind Diet Cons
There are only a few things to be mindful of with the Mind diet. The cons of the Mind diet include:
Mercury from fish
The Mind diet does include higher amounts of fish, and some of these fish contain increased levels of mercury which is toxic.
Food sensitivities
Some people have sensitivities to the Nightshade family of plants. Many of these plants are central to the Mind diet.
As with any diet, make sure you consult with your doctor if you have any concerns.
Mind Diet FAQs
What is the Mind Diet? The Mind diet is a way of combining the healthiest features of the Mediterranean diet and the DASH diet. It is designed to work as a dietary intervention in neurodegenerative delay. The purpose of the Mind diet is to reduce dementia and the decline in brain health that is frequently associated with aging.
What are the benefits of the Mind diet? The Mind diet can help fight cognitive decline and promote brain health. It can help reduce the risk of heart disease and diabetes. The Mind diet can help prevent or even manage type 2 diabetes. The Mind diet can also help you lose weight.
What are the foods to eat on the Mind diet? Foods to eat on the Mind diet include leafy greens, berries, nuts, olive oil, whole grains, fish, beans, poultry, and beans.
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