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Food for Thought: 3 Healthy Diets to Benefit Your Brain

We are constantly reminded to eat well to achieve heart health, lose weight or ward off diseases like cancer. But we often ignore the brain — our most complex organ — when making choices about what to eat. Just like the rest of the body, the brain is impacted by what we consume and it’s important we feed it well. While scientists don’t yet fully understand the complex relationship between nutrition and the brain, studies have shown that heart-healthy eating habits may help reduce a person’s risk of cognitive decline. In particular, there is growing evidence that the three diets listed below may be able to positively impact your cognition. 1. The DASH diet (Dietary Approach to Stop Hypertension) was developed to help treat or prevent high blood pressure and diabetes, conditions that have also been shown to increase cognitive decline. Research presented at the Alzheimer’s Association International Conference indicated that the DASH diet was positively associated with a slower rate of cognitive decline in older adults. This diet involves heavy consumption of fruits, vegetables, whole grains, nuts, seeds and legumes, as well as lean meats, fish, poultry and low- or non-fat dairy. It also calls for little consumption of sweets and sodium.

2. The Mediterranean diet incorporates different aspects of healthy eating that are typically found in the areas bordering the Mediterranean Sea. Published studies suggest that greater adherence to the Mediterranean diet is associated with slower cognitive decline and a lower risk of developing Alzheimer’s disease. For this diet, focus on fruit, vegetables, nuts and grain. Replace butter with healthy fats like olive oil and use herbs to flavor food rather than salt. Limit your consumption of red meat, and instead, eat fish and poultry at least twice a week. 3. The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay is a hybrid of the Mediterranean and DASH diets. A 2015 study found that participants who strictly followed the MIND diet saw a 53% reduction in their risk of developing Alzheimer’s. Those who moderately adhered to the diet had a 35% reduction in risk. The focus of this diet is berries and green leafy vegetables, as well as other vegetables, nuts, beans, whole grains, fish, poultry, olive oil and wine. Avoid red meats, butter and stick margarine, cheese, pastries and sweets, and fried and fast food. If adopting a new diet seems overwhelming, start with one or two changes and build on them gradually. Rather than dwelling on the foods you should avoid, focus on the positive changes you’re making. Habits evolve over time, and gradually, the food on your plate will begin to transform. Combining a healthy diet with other key lifestyle changes, like regular physical activity and staying socially engaged, offers the best hope for preventing cognitive decline. For a full list of brain-healthy habits, visit alz.org/10ways.

Article Provided By: Alzheimer's Association 800-272-3900 www.alzwa.org