You know that eating a healthy diet is good for your body, but you probably don’t consider brain health when you’re planning your meals. Many people decline cognitively as they age, but this decline can be slowed down by eating certain diets and specific foods. Three specific diets have been linked to improved brain health.
Mediterranean Diet
Research has shown that the Mediterranean diet can actually slow the shrinkage of areas of the brain responsible for cognitive function, motor control, and information processing.
The Mediterranean diet is a plant-based diet that includes a moderate amount of healthy fats. Foods to eat include:
- Plenty of fruits and vegetables
- Beans and lentils
- Nuts
- Whole grains
- Fish rich in omega 3 fatty acids
- Extra virgin olive oil
- Moderate amounts of natural cheese and yogurt
- Limited or no red meat
- Limited or no sweets
In addition to being good for the brain, the Mediterranean diet can help you maintain a healthy weight, improve your cardiovascular health, regulate your blood sugar, and lower your risk of some cancers.
DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension, but it is also good for brain health.
The DASH diet is similar to the Mediterranean diet, focusing on fruits, vegetables, whole grains, low fat dairy, and fish. It also limits salt intake, sugar, and red meat. On the DASH diet, you should include foods rich in magnesium, calcium, potassium, fiber, and protein.
The diet also specifies serving sizes and daily or weekly serving numbers. It recommends:
- 6 to 8 servings of whole grains per day.
- 4 to 5 servings of vegetables per day
- 4 to 5 servings of fruit per day
- 2 to 3 servings of fat free or low fat dairy per day
- 6 or less 1 ounce servings of lean meat, poultry, or fish per day
- 4 to 5 servings of nuts, seeds, dry beans or peas per week
- 2 to 3 servings of fats and oils per day
- 5 or less servings of refined sugar or sweets per week
MIND Diet
The MIND diet has emerged as the front runner in terms of brain health diets. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It was designed specifically for brain health, and as the name suggests, it combines elements of both the Mediterranean and DASH diets.
The MIND diet is straightforward, recommending specific foods to include in your diet, and identifying foods to avoid.
Foods to eat include:
- Green, leafy vegetables like kale and spinach. They contain several vitamins that support cognitive function. 6 or more servings per week are recommended.
- All other vegetables, at least one serving per day. Broccoli, in particular, contains compounds that reduce oxidative stress, which can delay cognitive decline.
- Berries, including strawberries, blueberries, raspberries, and blackberries, contain antioxidants. They should be consumed at least twice per week.
- Nuts, at least five servings per week. They contain antioxidants and omega 3 fatty acids.
- Olive oil for all cooking. It reduces inflammation and provides other benefits that can reduce the risk of dementia.
- Whole grains, at least 3 servings per day. Whole wheat bread, whole wheat pasta, and quinoa are good choices. The contain Vitamin E, which reduces oxidative stress.
- Fish, at least once per week. Choose fatty fish like salmon, tuna, and mackerel, which are rich in omega 3 fatty acids.
- Beans, four servings per week. Soybeans, in particular, contain antioxidants.
- Chicken or turkey, twice per week. They contain several elements that support cognitive function.
Foods to avoid on the MIND diet include:
- Butter and margarine, a tablespoon or less per day. Use olive oil instead.
- Cheese, once a week or less.
- Red meat, no more than 3 servings per week. Red meat includes beef, pork and lamb.
- Fried food is best to avoid altogether.
- Pastries and sweets, 4 or less servings per week.
All of these foods to avoid contain saturated fats, which have been linked to Alzheimer's disease.
Don’t Forget to Exercise
In addition to eating well, exercise offers brain health benefits. It increases blood flow to your brain and can also reduce inflammation and lower stress hormone levels. Even better, it can positively impact the structure of your brain, increasing neuroplasticity, which is the ability of your brain to adapt and form new connections. It can also thicken your cerebral cortex and boost your hippocampus, which is involved in memory and learning.
All of these factors add up to better cognitive function and a lower risk of age-related dementia.
Aerobic exercise is best because it increases your heart rate. Even 15 minutes of aerobic exercise 3 to 4 times a week can make a difference.
In Closing
It’s important to take care of your brain, and it’s easy to do so if you eat the right foods and exercise. A healthy lifestyle will also improve your overall well-being.
If you’re concerned about cognitive decline or need help designing the right diet for you, Health Service Alliance can help. We are dedicated to providing compassionate, personalized, and accessible care regardless of your ability to pay. Reach out today to learn more.
