When we do research on topics that people feely passionately about, one of the tops contenders is Alzheimer’s Disease. The are very few of us who don’t have a friend or family member who is experiencing the frustration and pain of watching a loved one deal with this debilitating disease.
Are there things we can do to try and prevent ourselves or our loved ones from getting Alzheimer’s, some studies seem to show there are. Exercise, and keeping active is one way to help our minds stay strong. Another is eating diets that are lower in fat and higher in vegetables, Especially green, leafy vegetables.
After checking around and reading articles from several different sites and studies, it looks like there are a couple of very specific eating styles, like the Mediterranean Diet, which help significantly with keeping our minds clear of Alzheimer’s. However, if you aren’t a fish lover, and you are not someone who is good with very strict rules about what you can and cannot eat, then it’s unlikely to work for you.
Further studies have shown that a modified version of the Mediterranean Diet, followed at least three or four days a week, will also significantly reduce your risk for Alzheimer’s.
What is the MIND Diet?
From the Health.com Website https://www.health.com/alzheimers/mind-diet
“Green leafy vegetables: six or more servings per week
All other vegetables: at least one serving a day, particularly non-starchy veggies
Nuts: five servings or more weekly: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves and 14 English walnut halves (3). https://my.clevelandclinic.org/health/drugs/17283-nutrition-nuts–heart-health
Berries: at least two servings a week
Beans: a minimum of four servings per week.
Olive oil: to be used as your main prep and cooking oil
Whole grains: at least three servings per day, whole grain bread or oatmeal rice
Fish: at least once a week, particularly fatty fish high in omega-3s, like salmon, sardines, mackerel, trout, and tuna
Poultry: chicken or turkey twice a week or more (but not fried)
Olive oil is also part of the MIND diet; it should be used as your main cooking and prep oil. The food prep method singled out as something to avoid is frying. The plan suggests keeping your fried food intake to once a week or less.
On the list of foods to be limited are butter and margarine (less than 1 tablespoon of either per day), cheese (one serving per week or less), wine (no more than one glass a day), red meat (no more than three weekly servings), and pastries and sweets (limit to four times a week). “
The studies I read all noted the more closely you can adhere to this eating regimen, the more beneficial it is, but if you can stick closely to the guidelines for at least 3 or four days a week, it will still be beneficial.
Remember, if you or a friend or a member of your family are thinking about hiring some help for a loved one, give us a call at Coastal Concierge.