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:
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
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.
Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.