Another day, another birthday! Yes, this past month I celebrated ANOTHER my birthday. I remind my husband it is necessary to celebrate my birthday ALL month so I get more presents. I am at the tail-end of the baby-boomer generation. I’m exercising, eating healthy and trying to maintain my complex medical thinking. Brain health is important for me and maintaining good memory health is important for all my patients.
Recently released information announces a 55% jump in Alzheimer’s –related deaths. That is disturbing; however, we cannot sit around worrying about developing a disease we do not have, instead, we need to think intervention for dementia prevention.
Why should you MIND when it comes to your own risks for Alzheimer’s risks? Based on research, people who MIND are less likely to develop Alzheimer’s. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It’s similar to two other healthy meal plans: the DASH diet and the Mediterranean diet.
Here are some basic healthy-eating interventions YOU can use to gain better brain health:
- •Green leafy vegetables (like spinach and salad greens): At least six servings a week
- •Other vegetables: At least one a day
- •Nuts: Five servings a week Berries: Two or more servings a week
- Beans: At least three servings a week
- Whole grains: Three or more servings a day
- Fish: Once a week
- Poultry (like chicken or turkey): Two times a week
- Olive oil: Use it as your main cooking oil.
- Wine: One glass a day
Some foods are NOT brain-healthy. Foods rich in saturated fat may promote inflammation within the brain. Avoid these foods as daily consumption could impair memory learning, comprehension, and understanding:
- Red meat: Less than four servings a week
- Butter and margarine: Less than a tablespoon daily
- Cheese: Less than one serving a week
- Pastries and sweets: Less than five servings a week
- Fried or fast food: Less than one serving a week
Of course, a little unhealthy food is harmless, but limit fatty-food exposure, and MIND what you eat!