Worried about your mind amid pandemic stress? Turn to Mediterranean diet

Are you forgetting the day of the week or why you walked into a room?

Normal behavior in the best of circumstances and, for me, typical during this quarantine. That is why an article published this month in Alzheimer’s and Dementia caught my eye.

Preserving cognitive function during the good times and the bad should be everyone’s priority. The analyzed data was from the long-term AREDS and AREDS2 eye research of macular degeneration.

The AREDs study included cognitive testing at five years. In AREDS2, there was cognitive testing at baseline and two, four and 10 years.

Dietary information was also collected throughout the study.

A primary finding was that eating more Mediterranean-style foods was associated with a lower risk of cognitive impairment. High fish and vegetable consumption appeared to have the greatest protective effect.

At 10 years, AREDS2 participants with the highest fish consumption had the slowest rate of cognitive decline. Other research has shown the Mediterranean diet reducing risk for heart disease, stroke and certain types of cancer.

The Mediterranean Diet consists of daily intake of fruits, vegetables, nuts, seeds, beans, whole grains, herbs, spices, fish, seafood and extra virgin olive oil.

Poultry, cheese, eggs and yogurt are recommended in moderate portions daily to weekly. The recommendation for meats and sweets is less

often.

Nothing is forbidden; it is all about frequency and amount. I suggest loading up on the recommended daily foods and everything else will fall into place.

A great resource for information of the Mediterranean Diet is

www.oldyspt.org

Most home pantries are loaded with the basics of the Mediterranean Diet. Canned beans, tomatoes, whole wheat pasta and canned vegetables and tuna can be put together for a tasty Mediterranean meal.

Salmon and tuna come in cans and pouches and have a long shelf life. And don’t forget about super flavorful sardines and anchovies. All are part of the Mediterranean Diet.

Fresh is great but know that in a pinch or a quarantine, canned and frozen is as nutritious.