Eat to beat dementia

DEMENTIA is one of the most distressing and, for many of us, terrifying conditions we can face.

The prospect of a steady decline into memory loss as our loved ones look on doesn’t bear thinking about.

People are twice as afraid of losing their cognitive skills as they are about losing physical abilities.

But for years it has seemed a spectre we can do little to prevent.

Research, however, has shown that changing your diet and for example, eating leafy greens, such as spinach, and drinking a glass of wine a night can cut the chances of getting Alzheimer’s by up to half.

A Mediterranean-style diet called MIND is thought to keep the brain seven-and-a-half years younger and reduce the risk of Alzheimer’s by as much as 53%.

Here, in the first part of our exclusive extract from The MIND Diet Cookbook: Quick and Delicious Recipes for Enhancing Brain Function and Helping Prevent Alzheimer’s and Dementia, by Kristin Diversi, we reveal how a careful blend of healthy but delicious foods could slash your risk of developing dementia.

The ageing brain and what you can do

As we age, our brains go through many changes. These changes are influenced by several factors, such as genetics, neurotransmitters (the chemicals in the brain that send messages), hormones and life experiences.

Research has identified that the main factors which increase the risk of diseases such as Alzheimer’s and dementia are age and heredity. While we can’t change those, we can make transformations to our lifestyles to reduce the effects of brain ageing.

Healthy lifestyle practices, such as regular exercise, cognitive exercises and a good diet can help prevent, slow and even halt the changes.

Take the first step to a healthier brain with recipes which follow the MIND Diet. You will be on the road to protecting and maintaining the health of your brain in no time.

What is the MIND Diet?

A well-balanced diet is the foundation of general health, but what if it were the foundation of brain health as well?

The MIND Diet is the first diet specifically geared toward promoting not just better health in general, but better brain health throughout life.

Revolutionised by nutritional epidemiology expert Dr Martha Clare Morris in 2015, this diet is a combination of two existing diets, the Mediterranean Diet and the DASH Diet.

The Mediterranean Diet has gained popularity in recent years for focusing on fresh, whole foods, using healthy fats and promoting the health benefits of wine.

Research supports its links to brain health, including reducing the risk of Alzheimer’s disease, possibly owing to its focus on antioxidant foods and those which reduce inflammation.

The DASH Diet focuses on fruits and vegetables, low-fat dairy, whole grains, lean meats, nuts and beans. Lowering blood pressure through diet may also be a preventative factor for Alzheimer’s disease.

The MIND Diet is less demanding than either. It doesn’t require as many servings of fish, grains, fruit or vegetables, and there’s no emphasis on dairy or limits on total fat.

It’s also different in that the MIND Diet specifically recommends leafy green vegetables and berries above other types of vegetables and fruit.

This diet was created by Dr Morris after reviewing the existing literature surrounding brain health and food, specifically examining the Mediterranean Diet and the DASH Diet. She then conducted a study to test the effects of a combination of these diets on nearly 1,000 senior citizens.

The study showed that the MIND Diet, when observed moderately well, lowered the risk of Alzheimer’s by approximately 35%, and by 53% when observed rigorously. However, Dr Morris reminds us that “there appear to be many factors that play into who gets the disease, including behavioural, environmental and genetic components”.

Focusing on prevention factors could reduce the risk of Alzheimer’s disease by as much as 25-45%. It will also reduce the risk of other diseases correlated with Alzheimer’s, such as heart disease, hypertension, Type 2 diabetes, obesity and depression.

Some research suggests that certain lifestyle factors may help delay symptoms associated with Alzheimer’s and dementia.

These include finding meaning in your life or work, keeping a network of friends and family, exercising regularly, keeping your brain active and eating a diet rich in omega-3 fatty acids, vegetables and olive oil.

That’s where the MIND Diet comes in.

As with any medical condition, the best person to speak to if you have any concerns for yourself or your loved one will be your doctor.