HEALTHY DIET RICH IN GREENS & BLUEBERRIES REDUCES ALZHEIMER'S RISK

A recent study has found that following an eating plan designed for brain health, called the 'MIND' diet, significantly reduces the risk of developing Alzheimer's disease.  Researchers developed the MIND diet by reviewing the body of evidence on how different dietary factors influence brain health. The MIND eating plan combines aspects of the Mediterranean diet with certain features of the DASH (Dietary Approaches to Stop Hypertension) diet, both of which emphasize taking in plenty of fruits and vegetables and regularly eating beans, nuts, and whole grains while limiting meat, sugar, and dairy fat. Unlike these diets, the MIND diet specifically calls for daily inclusion of dark green leafy vegetables and berries, especially blueberries and strawberries. Unlike DASH, the MIND diet minimizes dairy intake and does not emphasize overall fruit consumption.  And, unlike the Mediterranean plan, the MIND does not require nearly as many fruits, vegetables or fish and it does not limit red meat consumption as stringently. The MIND diet specifically calls for:

• Include at least three servings of whole grains a day.
• Include dark leafy greens (e.g. kale, spinach, collard) plus at least one other vegetable serving each day.
• Include nuts every day.
• Include beans every other day.
• Include poultry at least twice a week.
• Include berries, especially blueberries and strawberries at least 2 times per week.
• Include fish at least once a week.
• Limit red meat to no more than 12 oz. per week.
• Limit butter and stick margarine to less than 1 Tablespoon daily.  Use olive oil instead.
• Limit cheese to once per week or less.
• Limit sweets and sugary beverages to no more than 5 times per week.
• Limit deep fried and fast food to once a week or less.

To study the effects of the MIND diet on Alzheimer's, the research team tracked the food intake of 923 individuals ages 58-98 over the course of a decade.  They then measured the incidence of Alzheimer’s over a 4.5-year follow-up.

Researchers next assessed how closely participants’ eating habits conformed to the Mediterranean diet, the DASH diet, and the MIND diet. All of the diets reduced Alzheimer’s risk. Those who closely adhered to the DASH saw a 39% drop in risk, those who adhered to the Mediterranean diet saw a 54% reduction in risk, and those who adhered to the MIND plan saw a 53% decrease in risk.  Interestingly, those who only moderately stuck to the Mediterranean and DASH diets did not see their Alzheimer’s risk decrease but those who moderately followed MIND, saw risk drop by 35%.

What to do:  Five million people in the U.S. currently suffer from Alzheimer’s and by 2050 the cases of Alzheimer's are projected to reach 16 million.  So, challenge yourself to adopt as many healthy habits as you can.  This study highlighted that even moderately following the MIND diet made a big difference in Alzheimer's risk.  Plus, what's good for the head is also good for the heart!

Source:

Morris MC, Tangney CC, Wang Y et al. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia, 2015; DOI:10.1016/j.jalz.2014.11.009

Adapted from articles available at:

https://www.rush.edu/news/press-releases/new-mind-diet-may-significantly-protect-against-alzheimers-disease

http://www.nlm.nih.gov/medlineplus/news/fullstory_151718.html

http://www.sciencedaily.com/releases/2015/03/150319104218.htm