Charlyn Fargo Ware: Eat healthy - including dairy - to prevent diabetes |  your health

Charlene FargoWare: Remember the brain diet as brain food | your health

A recently published study has some good news for those who have trouble remembering things: You can eat your way to remember more.

Researchers at Rush University Medical Center In Chicago, seniors may benefit from a specific diet called . Mind Diet Even when they develop protein deposits, known as amyloid plaques and neurofibrillary tangles, which contribute to dementia.

Plaques and tangles are diseases in the brain that can build up between nerve cells and usually interfere with thinking and problem-solving skills.

Just what is the MIND diet? It is a combination of the Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension), which was recently developed. Martha MorrisRush, nutrition epidemiologist, and colleagues.

Previous research on the MIND diet has found that adherence may reduce a person’s risk of Alzheimer’s disease and dementia.

The study found that study participants who followed the MIND diet — even after a moderate period of their lives — had no cognitive problems, according to a paper published Sept. Alzheimer’s Disease Journal.

Dr.. Claudian DhanaThe lead author and assistant professor at Rush found that some people can maintain cognitive function despite a buildup of plaques and tangles in their brains, suggesting that diet could play a role.

In the study, researchers examined the associations of diet — from study start to death — with brain disease and cognitive function in 569 older adults who participated in Alzheimer’s Center processing Memory and Aging Projectwhich started in 1997.

Participants did not have known dementia, and all agreed to undergo annual clinical evaluations during their lifetime and brain autopsy after their death.

Beginning in 2004, participants were given an annual food frequency questionnaire about how often they had eaten 144 food items in the previous year. Using questionnaire answers, the researchers gave each participant a MIND diet score based on how often the participants ate certain foods.

The MIND diet contains 15 food components, including 10 “brain-healthy food groups” and five unhealthy groups – red meat, butter, margarine, cheese, pastries, sweets, and fried or fast foods.

To benefit from the MIND diet, a person will need to eat at least three servings of whole grains, green leafy vegetables, and other vegetables each day (along with an optional glass of wine), snack most days on nuts, and eat beans every day . On another day or so, eat poultry and berries at least twice a week and fish at least once a week.

A person should also limit the intake of specific unhealthy foods, limit butter to less than 1½ teaspoons per day and eat less than a week’s serving of sweets, pastries, full-fat cheese, and fried or fast food.

Based on the frequency of eating healthy and unhealthy food groups, the researchers calculated each participant’s MIND diet score over the study period. The mean MIND diet score from study start until participant death was used in the analysis.

The researchers found that a higher MIND diet score was associated with improved memory and thinking skills independent of Alzheimer’s disease and other common age-related brain diseases. They concluded that the diet appears to have a protective capacity and may contribute to cognitive flexibility in older adults.

The bottom line is that diet changes can affect cognitive performance and risk of dementia (positively or negatively). It’s never too late to make dietary changes to slow cognitive decline.

Question and Answer

s: What is khaki? Can you eat them?

a: Persimmon is an autumnal fruit that is popular for predicting the weather. The story goes that inside the fruit reveals a white mark in one of the three shapes of weather forecasting: the shape of a knife, which predicts a cold “cut” winter; thorn, any mild season; Or the spoon that’s a lot of shoveling snow. (It was a spoon this year).

The fruit itself is known for its very sweet flavour. It can be added to salads, stir-fries, dipped in yogurt, or eaten like an apple.

Turkey and Ginger Slider

Here is a recipe for turkey and ginger sliders mind diet By registered dietitian Maggie Mon.

Ingredients

» 10 ounces 95% lean ground turkey

» 1 piece (1 inch) minced ginger

» 1 shallot, minced

» 1 tablespoon tomato paste

Salt and pepper to taste

»Two teaspoons of extra-virgin olive oil

» 1 medium cucumber, cut diagonally

» 6 whole-grain sliders

directione

In a medium bowl, combine ground turkey, ginger, shallots, and tomato paste. Season with salt and pepper. Mix until combined.

Form six patties, about an inch thick. Heat the olive oil in a medium skillet over medium-high heat until hot. Add pancakes and cook 1-2 minutes per side or until fully cooked. Transfer to a plate lined with a paper towel to drain.

Assemble the sliders by placing the cucumber slices and pancakes between the breads.

details

6 services

Per serving: 350 calories 25 g protein 33 g carbohydrates 14 g fat (3 g saturated); 5 grams of fiber

– Charlyn Fargo Ware is a Registered Dietitian with SIU Medical College in Springfield, Illinois. Call her at [email protected]Or follow her on Twitter: Tweet embedor Click here for additional columns. The opinions expressed are their own.


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