Are you familiar with the "MIND" diet, which prevents Alzheimer's disease? Here are the 10 foods it contains
Every year in France, 225,000 new cases of Alzheimer's disease are diagnosed. Some of these cases could be prevented, particularly through a healthy diet, which helps maintain good brain function. A diet has been specifically developed for this purpose: the MIND diet.
Conceived by an American researcher about ten years ago, the MIND diet combines the principles of the Mediterranean and DASH diets. These two diets, recommended for good cardiovascular health, are also effective in preventing dementia, and when combined, they are even more so. "The Mediterranean and DASH diets have already been associated with the preservation of cognitive functions, probably thanks to their protective effects against cardiovascular diseases, which in turn preserve brain health," recalls the renowned Harvard University .
A recent study has indeed confirmed that adopting the MIND diet, even late in life, could reduce the risk of dementia by up to 13%. Professor Song-Yi Park, who led the research, suggested in a statement that "it's never too late to adopt a healthy diet to prevent dementia."
But what does the MIND diet consist of? It recommends promoting the consumption of 10 foods:
- green leafy vegetables (spinach, broccoli, green cabbage, etc.) and other colorful vegetables (peppers, tomatoes, etc.)
- the berries
- the fish
- poultry
- beans and broad beans
- whole grains
- nuts and tree nuts
- olive oil
- and finally red wine, in moderation.
Conversely, to adhere to the MIND diet, you must limit your consumption of red meat, sugar, processed foods, soft fatty cheeses, and butter. You can quickly and easily test your adherence level to this diet on the Alzheimer's Research Foundation website . The more you follow the diet's recommendations, the higher your score will be, and the lower your risk of developing Alzheimer's disease. According to the Alzheimer's Research Foundation, "a review of the literature revealed that each additional point in the MIND diet adherence score reduced the risk of cognitive impairment by 15 to 20%."
The MIND diet therefore has many advantages: it is good for the heart and brain, not very restrictive, easy to implement, and does not cause any deficiencies. Beyond diet, other lifestyle measures are recommended to reduce the risk of dementia: exercising, limiting a sedentary lifestyle, not smoking, limiting alcohol consumption, and controlling blood pressure.
L'Internaute
