Brain Health
Here’s some FYI to support and improve brain health
The MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet has been attributed to improved cognitive thinking and slowing the progression of neurodegenerative disorders like Alzheimer's and Parkinson's Disease. It’s a combination of the Mediterranean and DASH diets.
Consider… including whole grains, leafy greens daily. Throw in nuts and beans every other day. Poultry and berries at least twice a week. Fish at least once a week and olive oil is the primary oil used.
Key Considerations
Healthy Fats
Good quality fats are associated with a lower risk of developing dementia; such as monounsaturated fat and polyunsaturated fat from olive oil, avocado, salmon, nuts, and seeds. Easy on saturated fat, meats, and dairy products. Olive oil is beneficial for the immune system and inflammatory responses.
Antioxidants
The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Vitamin E is found in nuts, plant oils, seeds, and leafy greens, and is a very potent antioxidant associated strongly with brain health. Vitamin C which has been found to help neurons cope with aging.
Fiber
Examples; whole grains daily, green leafy vegetables, nuts, berries, and beans. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease.
Low Sodium
The DASH diet recommends restricting sodium to less than 2,000 milligrams per day to prevent or treat hypertension and reduce the risk of stroke and cardiovascular disease. The Mediterranean diet is linked to improvements in blood pressure, reduced risk of heart disease, and better insulin sensitivity.
If you reached this point you can see the benefits of eating a healthy diet is quite extensive. The title is brain health but the benefits for brain health also benefits many other systems. Additionally, a healthy diet nourishes the gut, which is increasingly recognized as the "second brain."
It’s all connected!
Keeping it Simple