Eating this diet can lower your risk of dementia - a better life

Eating this diet can lower your risk of dementia – a better life

The older you get, the more you need to prioritize Your cognitive health. According to the Alzheimer’s Association estimated 6.5 million Americans aged 65 and over They currently suffer from dementia – and while there is no foolproof way to protect against this devastating disease, some lifestyle habits can help. Boost your brain health And reduce your risk.

A new study was published in Journal of the American Medical Association (JAMA) Open Network She found that eating one type of diet in particular may help reduce the risk of cognitive decline. Read on to find out how your diet can help reduce your odds of developing dementia.

Read this next: The study concluded that eating such a “significantly reduces” the risk of dementia.

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Dementia is a complex, multifaceted disease. While you can’t pinpoint a single root cause for this debilitating mental state, you may be at risk for it Several factors. According to the National Institute of Neurological Disorders and Stroke, these include advanced age, stroke, high blood pressure, diabetes, and atherosclerosis (thickening of blood vessel walls due to plaque buildup). Other factors may lead to an increase risk of cognitive decline like that. For example, exposure to environmental toxins, stress, loneliness, depression, lack of sleep, and a sedentary lifestyle can increase the risk of cognitive decline.

on me 400 different types of dementia exist. The most common are Alzheimer’s disease, Lewy body dementia, vascular dementia, and frontotemporal dementia. Interestingly, some forms of dementia can occur simultaneously, in a condition known as mixed dementia. Although there is no shortage of risk factors for this neurodegenerative disease, you can take steps to reduce your likelihood of developing dementia by adopting healthy lifestyle habits.

Nuts and seeds
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One of the most effective ways to reduce your risk of developing dementia is to start eating more plant foods, whole foods and limit processed foods in your diet. You can add more fruits, vegetables, legumes, whole grains, nuts and seeds to your diet Reduce the risk of cognitive declineaccording to a 2021 study published in Molecular Nutrition Research. Additionally, researchers note that foods such as blueberries, mushrooms, coffee, cocoa, and apples have protective effects on brain health.

The worst culprits leaving your grocery list to improve brain health are ultra-processed foods Saturated fats and added sugars. Foods such as processed meats, soft drinks, sweets, pastries and sugary cereals can increase the likelihood of developing dementia. A study from 2017 published in Alzheimer’s disease and dementia High sugar intake from soft drinks and sugar-sweetened fruit juices was found to be associated with Decreased overall brain volume and poor memory.

green leafy vegetables
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If you are looking for a healthy and natural way to do so Boost your brain healthLook no further than the Mediterranean Diet for the DASH Intervention for Neurological Delay (MIND). As the name suggests, this way of eating is based on a combination of the Mediterranean diet and the DASH diet — two brain health diets in and of itself. A study published in Journal of the American Medical Association (JAMA) Open Network It was found in July 2022 that “higher level of adherence to the Mediterranean diet was associated with improved global cognition, lower 7-year learning and memory decline” among the study group, which included middle-aged adults and older Hispanics or Latinos.

So what do you eat on the MIND diet? Stacy LeungRDN, A Registered Dietitian and Dietitian with grow lettuceHe says, “The MIND diet focuses on consuming vegetables—particularly leafy greens, whole grains, nuts, beans, berries, poultry, fish, olive oil, and a moderate amount of wine. These foods provide excellent sources of antioxidants, which help reduce inflammation in body and reduce the risk of dementia.

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fish and wine
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The MIND diet is designed to reduce the risk of dementia and help people maintain a healthy brain as they age. In a recent analysis published in NutrientsIn the study, researchers analyzed three US-based cohort studies. They found that sticking to the MIND diet reduced the risk of dementia Improving immune health and lowering cholesterolTwo pathways can increase the risk of dementia if left unchecked.

“The Mind Diet provides healthy guidelines that anyone can benefit from,” Leung says. “If you consume these concentrated foods regularly, your body and mind will gain nutritional and anti-aging benefits.”

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