Aging is a truth that cannot be denied, and concerns regarding cognitive decline are bound to arise. However, it's important to remember that brains are incredibly adaptable, and by taking proactive steps, you can support their overall functioning throughout life.
With the recent advancements in memory loss treatments, adopting a healthy diet has become a potential option for slowing the progression of dementia. There are mounting pieces of evidence suggesting that a good diet can help delay or prevent the onset of the disease. But which is the best option, and how does a healthy diet influence brain health?
If you want to find answers to the above questions, continue reading this blog.
How Does a Healthy Diet Influence Brain Health?
Ailments like obesity and hypertelesterol can increase the chances of cognitive decline by damaging the blood vessels. If an individual consumes a well-balanced diet, the probability of getting the disease decreases. Such diet aids in improving the creation of neurons, leading to improved thinking, memory, and other cognitive abilities.
A well-balanced diet could include legumes, nuts, seeds, and vegetables and limited consumption of added sugars, saturated fats, and processed fats. A popular combination of healthy diet that has proven to reduce the risk of dementia are:
- MIND diet (Mediterranean and DASH Intervention for Neurodegenerative Delay)
- DASH diet (Dietary Approaches to Stop Hypertension)
Inspired by Spanish, Greek, and southern Italian cuisines, these diets are backed by lots of research proving their contribution to lowering cognitive issues. For individuals aiming to improve dementia life expectancy over 80, the above diets offer hope for healthier and more active aging. To keep track of progression, the FAST scale dementia tools can provide inputs to help you make better dietary decisions. Let's learn more about each of these diet individually:
What is the MIND Diet?
The main aim of this diet is to reduce the overall decline in brain health that may occur due to aging or dementia. It is created by combining two popular diets, the Mediterranean diet and Dietary Approaches to Stop Hypertension (DASH). By merging the nutrient-rich Mediterranean diet with the blood-pressure-lowering focus of the DASH diet, a holistic strategy for healthy mental aging can be formed.
10 Food Items to Consume while on the MIND Diet
Here are 10 food items that you should consume while being on MIND Diet:
- Leafy Vegetables: Spinach, salads, cooked greens, and kale are a few of the vegetables that you should consume at least six or more times per week.
- Other Kinds of Vegetables: Add other kinds of vegetables apart from leafy ones at least once per day. A better choice will be to choose non-starchy veggies as they have a lot of nutrients and lower calories.
- Nuts: Consumption of nuts five or more times per week is more than enough. There is no specific kind of nuts mentioned that you can eat, but having a different type can be beneficial.
- Whole Grains: Quinoa, brown rice, whole wheat pasta, and wheat bread are a few of the sources of getting a whole grain diet. Three servings daily is advised to be consumed.
- Poultry: Chicken or turkey twice per week is recommended for consumption. But avoid items like fried chicken while on a MIND diet.
- Fish: Eating fish once a week is advised to get omega-3 fatty acids. Salmon, sardines, tuna, and trout are a few options to add to your diet.
- Berries: Including blueberries and strawberries two or more times a week.
- Olive Oil: Make a switch from regular vegetable oil to olive oil.
- Wine: Only one glass of wine should be consumed daily.
- Beans: Soybeans, lentils, and all other types of beans should be consumed at least four times a week.
All items that are mentioned in the above diet consist of nutrients that blend in well together to benefit positive mental health. If you cannot follow the diet according to the mentioned servings, don't quit it. Instead, you can consume it moderately and still get some benefits.
What is the DASH Diet?
DASH (Dietary Approaches to Stop Hypertension) is a diet that is meant to tackle blood pressure. As per a few research studies, people who have blood pressure in mid-life (40-60 years of age) are likely on the spectrum to develop dementia in later life. By following this diet, individuals can keep their blood pressure balanced and lower the risk of getting dementia.
People who opt for plant-based diets like vegan and vegetarian are likely on the lower level to tackle issues with blood pressure. That's why the DASH diet is more focused on including fruits, vegetables, beans, chicken, and fish in the meal. One of the main reasons behind the success of this diet is the lower amount of salt in its recommended food items.
What food items do you consume in the DASH Diet?
Unlike the MIND diet, there are no specific food items that can be listed in DASH. Instead, there is a recommendation for specific items that should be consumed:
- Consume whole grains instead of refined grains
- Use vegetable oils
- Decrease the intake of food with high saturated fats and added sugars like soda, fatty meats, and full-fat dairy.
- Consume more fruits and vegetables
- Go for low-fat or fat-free products
- Lean protein sources like beans, fish, and poultry should be consumed.
Does the MIND and DASH Diet Work?
The MIND diet is new, and studies on its effectiveness are pretty much in their early days. Around 2015, a research study was published, and 960 individuals' food intake was followed for 4.7 years. Those who stuck with the diet had brains that were 7.5 years younger than those who didn't. It has also given rise to discussions on the role of diet in reducing the risk of dementia.
DASH focuses on reducing salt intake from the meal to help people control their blood pressure. However, the benefits of decreasing salt intake are not clear-cut. Salt reduction has proven successful among older and non-white adults. On the other hand, white adults and younger adults had insignificant impacts from lower salt consumption.
What Foods should be avoided or limited for Slowing Dementia Progression?
- Cheese (one serving per week)
- Butter (one tablespoon per week)
- Red Meats (four times per week)
- Fried or Fast Food (one meal per week)
- Sweets (less than five times a week)
The above items are just recommendations. Whether you want to follow them or not depends upon individual preference. Ultimately, the decision lies with you, as everyone has unique circumstances and priorities that influence their choices.
Conclusion: Can a Diet help in Preventing Dementia?
Dementia is a complex condition that affects the inner workings of the brain. There is no one reason to point out that causes this neurodegenerative disease. Rather, there are plenty of factors and cerebral degenerative disorders that contribute to the development of dementia, like Alzheimer's, Vascular Dementia, Lewy Body Dementia, etc.
In past years, diet has proven to be a significant factor in reducing the progression of the disease. Both MIND and DASH diets have clubbed in food items that are anti-inflammatory and low in sodium, which reduces the beta-amyloid levels in the brain. Due to this, the increased risk of dementia also lowers.
As for now, there is still room for research on the impact of diet on dementia progression. But if you adopt the MIND and DASH diet, you will be one step ahead of others in improving your mental health.
If you live in the Oregon area and are searching for a senior living facility for your loved one, reach out to us today. We provide assisted living and respite care services, including support for individuals who require assistance with daily activities or those seeking independent living options.