As we age, cognitive performance declines. Researchers have developed a diet that is supposed to slow down the aging process.
Vital, fit, full of energy: This is how we would all like to feel as we age. Unfortunately, that's easier said than done. As the years go by, the risk of diseases such as dementia, cardiovascular disease and cancer increases. However, a conscious diet can protect our health to some extent: a balanced lifestyle reduces the risk of illness and is the best prerequisite for a healthy and long life. The so-called MIND diet is particularly interesting in this context. It is primarily aimed at promoting mental health and slowing down the aging process.
Eating against age: That's behind the MIND diet
The abbreviation MIND stands for the English term “Mediterranean-DASH Intervention for Neurodegenerative Delay”. This is because the MIND diet is a combination of the Mediterranean diet and the so-called DASH diet. The latter was developed by
the US
National Heart, Lung and Blood Institute (NHLBI)
to lower blood pressure. The Mediterranean diet also has a positive effect on blood pressure and cholesterol.
Both the MIND and DASH diets are not diets in the classic sense, but rather a change in diet. The nutritional recommendations should therefore be implemented in the long term, rather than just over a short period of time. The MIND diet was developed by Rush University in Chicago under the direction of nutritional epidemiologist Martha Clare Morris.
This is what’s on the menu with the MIND diet
The basic principles of the MIND diet are easy to understand and implement: the focus is on nutrient-dense foods that protect the brain while reducing the risk of dementia and other neurodegenerative diseases.
The most important foods in the MIND diet are:
Green Vegetables:
Spinach, kale, broccoli, and chard are rich in antioxidants and vitamins that protect brain cells from damage. Because of their high micronutrient content, they should be eaten at least six times a week.
Colorful vegetables:
Vegetables such as carrots, peppers, tomatoes and eggplant provide important vitamins and fiber. Their phytochemicals help eliminate free radicals.
Nuts and seeds:
Walnuts, flaxseeds and chia seeds contain omega-3 fatty acids that protect against inflammation.
Berries:
They are rich in antioxidants and flavonoids, which improve memory and reduce inflammatory processes.
Whole grain products:
Carbohydrates are not taboo on the MIND diet. Oatmeal and whole grain bread provide fiber, which stabilizes blood sugar levels and reduces the risk of cardiovascular disease.
Fish:
Fatty fish like salmon, mackerel and tuna are an excellent source of omega-3 fatty acids, which promote brain health.
Poultry:
Since red meat can cause inflammation, lean chicken or turkey is a better choice. Two servings per week is ideal.
Legumes:
They are rich in proteins, fiber and minerals, stabilize blood sugar levels and promote intestinal health.
Olive oil:
Olive oil is essential in Mediterranean cuisine. Its monounsaturated fatty acids help improve heart health and reduce inflammatory processes.
Red wine:
Because of the resveratrol it contains, the MIND diet allows small amounts of wine. However, it should not be more than a small glass (100 milliliters) a day.
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What is taboo on the MIND diet?
Consumption of red meat and processed meat products should be kept to a minimum. Sugary foods and refined carbohydrates, such as those found in white bread, pastries and sweets, should also be avoided. However, the MIND diet allows four servings of sweets per week. Fried foods such as fries are also allowed on the table once a week. Cheese is also only scheduled once a week. Margarine should be avoided; Butter is allowed in very small quantities.
Study: How effective is the MIND diet?
The effectiveness of the MIND diet was recently tested in a study. Data was collected from 1,644 subjects over 14 years, all of whom were over 60 years old. Researchers at Columbia University in New York then evaluated the information. The result: 471 participants died and 140 developed dementia. On the other hand, the test subjects who adhered more to the basic concept of the MIND diet had a lower risk of dementia and death.
For their analysis, the scientists used the so-called DunedinPACE clock. This epigenetic clock indicates the pace of the biological aging process. The more precisely the MIND diet was followed by the study participants, the more the aging clock slowed down. The results were published in the journal
Annals of Neurology
.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.