Fighting dementia through Mediterranean diet

Fighting dementia through Mediterranean diet

Food doesn’t just keep your body going, but keeps your mind healthy too. Certain foods have the capability to keep mental problems at bay. According to experts, following a particular kind of food regimen can help in keeping off Alzheimer’s and dementia and prevent cognitive degeneration.

According to a report on, researcher Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, and colleagues came up with MIND diet in 2015. A MIND diet is a combination of DASH diet and Mediterranean diet. The DASH diet includes less sodium and healthy eating to check hypertension.

MIND diet

The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay is the MIND Diet which comprises berries, beans, fish, green leafy veggies, nuts, poultry meat, and whole grains. The diet plan says to take nuts and beans every other day, poultry and berries, especially blueberries and strawberries, twice a week and fish once a week.

It also recommends a daily glass of wine, a daily serving of a green, leafy vegetable and regular whole grains. Dr. Michael Greger, a physician and founder of says that if a person doesn’t have the taste for berries, he can even opt for brightly colored cabbage as it contains the same brain-healthy phytonutrients.

The MIND Diet prohibits red meat and sweets or pastries. It restricts the use of butter and margarine to less than a tablespoon a day. It allows an occasional treat of cheese and fast food, which is just one treat a week of cheese or fried food or fast food.

“People who adhered even moderately to the MIND diet had a reduction in their risk for Alzheimer’s. There is still a great deal of study we need to do in this area, and I expect that we’ll make further modifications as the science on diet and the brain advances,” said Morris, according to a report in Mirror.

A report on, says that a plate consisting of vegetables, poultry, fish and olive oil, washed down with a glass of red wine, will yield the best result. It was observed that patients who observed the diet plan seriously cut down the risk of developing Alzheimer’s disease by 53 percent. Experts say that it is also easy to follow this diet plan.

Alzheimer’s disease

The two most common types of dementia affecting older Americans are Alzheimer’s disease and vascular dementia. Alzheimer’s disease is the most common type of dementia which is a gradual death of brain cells. There are an estimated 5.3 million Americans of all ages with Alzheimer’s disease, and every 67 seconds someone in the U.S. develops the disease.

Dr. Greger has found that Alzheimer’s can also be delayed by the same groups of food that decrease cholesterol and blood pressure and help manage diabetes. “Vascular dementia is caused by a series of ‘micro-strokes’ that people aren’t even aware of but that damage parts of the brain fed by tiny blood vessels,” says Dr. Greger. Now, it has been proved that hardening of the arteries increases the probability of the strokes.

The report says that if the risk factors for Alzheimer’s are treated, it makes a difference. A finding has said that when people with Alzheimer’s were given medication for high cholesterol or blood pressure, they showed positive result. “It didn’t stop the disease; it didn’t reverse the disease. But it slowed the progression,” says Dr. Greger.

Experts say that increasing the amount of fiber in the food helps in flushing out cholesterol which keeps the heart healthy. They say that processed food which contains less of healthy fat and more of sugar adds to the problem in a big way. Previous researches have shown that diabetes increases the risk of Alzheimer’s disease by two times.

Mental health issues can ruin one’s life, so one should not ignore the symptoms. Medication and support can go a long way in making things easier. If you or your loved one is suffering from a mental health issue, call the Florida Mental Health Helpline today. The experts available at the 24/7 helpline number 866-846-5588 or via online chat can guide you the best treatment in your vicinity.

76 replies
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