Several
studies are showing links to our dietary habits and our risk for
Alzheimer’s. The Mayo Clinic reports that a hybrid of two diets,
the DASH diet that helps reduce high blood pressure and the
Mediterranean diet that improves heart health, may protect our brain
health.
Known
as the "MIND" diet, which is short for Mediterranean-DASH
Intervention for Neurodegenerative Delay,
the diet consists of lots of natural plant-based foods while limiting
red meat, saturated fat and sugar. Based on observational studies,
research suggests that following the MIND diet can “reduce the risk
of developing Alzheimer's disease by up to 53 percent as well as slow
cognitive decline and improve verbal memory.”
One
category of food at the top of the list is green leafy vegetables
with a recommendation of at least six servings a week in dishes such
as salads. The diet also includes one serving of other vegetables
daily. MIND’s primary fruit is to eat berries at least twice a
week. Red meat is reduced to less than four times a week, cheese to
less than one serving per week, while poultry and fish consumed twice
or once a week respectively. Other recommended proteins include nuts
and beans.
Oil
should be mainly from olive oil and butter or margarine reduced to
less than a tablespoon a day; and fried or fast food eaten less than
once a week. MIND includes a glass of wine a day but limits pastries
and sweets to less than five times a week. The Mayo Clinic says
study results also found you do not have to strictly follow the diet
to gain benefits. For example, “adults in the study who followed
the diet most closely (an average score of 9.6 points out of 15) saw
the biggest drop in their Alzheimer's risk, the ones who scored in
the middle (7.5 points) still cut their risk by over a third.”
At
MorningStar of Beaverton senior
living community, our many services and amenities include 5-Star
dining. Our delicious meals are prepared largely from scratch and
include the freshest, healthiest ingredients. In addition, our
nutritional choices include low sodium, sugar free, no sugar added,
vegetarian and low fat for residents to self-manage. Our beautiful
home offers suites for assisted
living in spacious studio, one-bedroom and two-bedroom floor
plans. Additionally, the Reflections Neighborhood has secure suites
devoted to the specialized care of residents with memory impairment.
Please contact
us for more information.
MorningStar
of Beaverton proudly provides the very best in senior living with our
unique mission statement of “to honor, to serve, to invest.” Our
foundation is built on honoring God, valuing all seniors and
selecting staff with a felt calling to serve. Please visit our
website to discover why MorningStar is a step above an ordinary
assisted living facility.
Source:
mayoclinic.org/diseases-conditions/alzheimers-disease/in-depth/15-simple-diet-tweaks-cut-alzheimers-risk/art-20342112