The adolescents in the study who had the greatest increase in the consumption of fruits and vegetables showed the greatest improvement, and those who did not change their diet had no changes in their depression ...
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2 of 16 | The Mediterranean-DASH Intervention for Neurodegenerative Delay, known as the MIND diet, is a brain-friendly plan developed by researchers at the Rush University of Chicago and the Harvard School of Public Health in Boston. Since most people experience some type of memory loss as they age, even if they do not suffer from Alzheimer's, it is not a bad diet for anyone who hopes to live longer in their old age.
3 of 16 | The diet, conducted by medical research, is a hybrid between the Mediterranean diet and the DASH diet, which have been shown to have a positive impact on the entire body and on brain health. The MIND diet can be a little easier to follow than the other two, since you have to eat less fruit and fish. In an observational study, people who became more attached to the MIND diet observed 53% less risk of developing Alzheimer's disease, including people who ate the MIND diet most (rather than "all") of the time, saw a 35% reduction in the risk of developing the disease. This is a result that is considered "significant."
4 of 16 | Carbohydrates are allowed in this diet, especially the variety of whole grains. You must include three servings a day. Previous studies have shown a connection between high fiber consumption and a longer life.
5 of 16 | In the MIND diet a glass of wine is allowed per day. Wine is a good source of antioxidants, which is also good for the health of your heart. Resveratrol in red wine also helps prevent damage to blood vessels.
6 of 16 | Poultry are also part of the MIND diet menu, two or more servings a week. Stick to baked, roasted or grilled foods, but stay away from fried foods.
7 of 16 | The MIND diet allows you to eat snacks. Suggest eating nuts five times a week. Eating pistachios has been shown to reduce blood pressure in some people. Previous studies have shown that peanuts are known to be a good source of resveratrol, a compound with antioxidants that helps brain and heart health.
8 of 16 | Eat three servings of grains a week. Grains are a good source of fiber, which is important for digestion and also helps you feel satisfied, which means you won't want to eat so much. A study in Japan found that high soy consumption was associated with a lower incidence of dementia and a long life.
9 of 16 | You knew that leafy vegetables were part of the MIND diet menu. Try to include six servings a week. Recent studies show that leafy vegetables are good for your vascular health. They are also good for your digestion.
10 of 16 | The MIND diet also suggests two weekly servings of blueberries, strawberries and other members of the berry family. According to previous studies, blueberries, a rich source of antioxidants and flavonoids, have been shown to improve memory, cognition and spatial memory.
11 of 16 | It is also important to include a serving of other vegetables a day. Vegetables provide nutrients that your body needs, are naturally low in fat and are a good source of fiber. Indirect benefit: the vitamin A in vegetables keeps your skin looking healthier and younger.
12 of 16 | When you cook your vegetables or low-fat birds and fish, try using olive oil. It must be the oil you use for everything. Previous studies have shown that people have improved their cognitive functions by using it. It is considered good fats, has antioxidants and can also reduce the risk of heart disease; In addition, previous studies have shown that it prevents the spread of cancer cells.
13 of 16 | What the MIND diet does not include is the dessert, at least of the variety of cakes. Sweets are empty calories and although they make you happy for a moment, fat and sugar are not good for your health. Avoid them if possible.
14 of 16 | French culture, a butter lover, will not like this news, but butter is not part of the MIND diet. You may consume a small amount a day, but you may want to replace it with the healthy olive oil fat.
15 of 16 | Cheese is also on the list of prohibited foods. The MIND diet suggests keeping the cheese habit once a week, if any. According to previous studies, low-fat cheese may be a better option if you can't break the habit.
16 of 16 | Sadly, fast food is not in the MIND diet, nor is fried food. Again, it is not worth breaking your healthy diet because of empty calories and fat. (CNN) - According to a small randomized trial on diet and depression, not only did a healthy diet for three weeks improve depressive symptoms in young adults of college age, but those who continued the diet for three months maintained their improved outlook for life.
"Simply reducing the intake of processed foods and increasing fruit, vegetables and fish resulted in improvements in depression symptoms," said Heather Francis, a neuropsychologist at Macquarie University in Australia and lead author of the study published Wednesday. in the magazine PLOS One .
The adolescents in the study who had the greatest increase in consumption of fruits and vegetables showed the greatest improvement, Francis said, and those who did not change their diet had no changes in their depression since the beginning of the study.
The average age of the participants in the study was 19 years.
Focus on healthy foods
Study participants were asked to reduce refined carbohydrates; sugar; fatty or processed meats; And soda. Highly processed foods have been shown to increase inflammation, which is a risk factor for depression, Francis said.
During the three weeks of the study, adolescents were asked to eat the following foods each day: five servings of vegetables; two or three fruits; three servings of grains; three servings of protein, such as lean meat, chicken, eggs, tofu or fish (up to three times per week); three servings of dairy without sugar; three tablespoons of nuts and seeds; two spoons of olive oil; and a teaspoon of turmeric and cinnamon.
Turmeric and cinnamon were included because they have anti-inflammatory properties, Francis said, as well as nutrient-rich foods such as fruits, vegetables, whole grains and fish.
Growing research base
Previous research has shown an association between highly processed foods and an increased risk of depression, while consuming a healthy diet, such as the Mediterranean diet, has been linked to a lower risk of depression.
- The Mediterranean diet could prevent depression, according to a new study
But there have been few randomized clinical trials to prove the connection between diet and a blues impulse.
A study conducted in 2018 by the Deakin University of Australia Food and Humor Center, called SMILE, examined 67 people to get a better idea of the link between what we eat and our mental health. Some of the study participants maintained their typical unhealthy diet but received additional supportive therapy, while others consumed a diet full of nuts; seeds eggs; fruits vegetables; fatty fish; extra virgin olive oil; and grass-fed beef. All participants were taking antidepressants, psychotherapy or a combination of medications and therapy.
At the end of the three months, 32% of those who follow a healthy diet no longer meet the criteria for depression. Only 8% of people who received social support and no dietary intervention achieved the same results.
The SMILE trial focused on older adults, Francis said, while the results of his study provided "evidence that young adults can also benefit from this type of intervention."
In addition, the diet recommendations made in the study "were modest and did not involve restricting energy intake or the amount of food consumed," Francis said, adding that the food did not have to be expensive or involve a lot of preparation time.
"So, instead of trying to carry out excessively restrictive fad diets that are not feasible in the long term, it is useful to know that making these modest changes in what you eat can have a real and measurable impact on your mental health," he said. Francis
Diet
