MIND diet: The key to keep your brain robust and young – Free Press Journal

December 26, 2021 by No Comments

Anti-ageing is the latest talk in the town. Who doesn’t want to feel young, look young and live young? Most importantly, everyone wishes to ensure a healthy mind as they grow older. Studies conducted in India revealed that certain neurological diseases such as stroke, epilepsy, headaches, Parkinson’s and dementia are highly prevalent among the country’s urban population in the past three decades. In India , the contribution of non-communicable neurological disorders has doubled to 8.2% in 2019 from 4.0% in 1990.

Brain health is greatly influenced by what we eat. Your daily dietary habits may help you ward off Alzheimer’s disease, dementia, or stroke.

The MIND diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. It’s a combination of Mediterranean eating patterns and the DASH diet (Dietary Approach to Stop Hypertension) that focuses on promoting brain health. Both Mediterranean and DASH diets are proven to be beneficial for heart health, reduce the risk of diabetes type 2 and prevent multiple other lifestyle or diet-related non-communicable diseases.

The MIND diet has been well-documented for its anti-inflammatory and antioxidant properties that may help prevent neurodegenerative diseases. Research has demonstrated that the MIND diet can slow cognitive decline with ageing. Those who follow this diet were reported to have had a 53% lower risk of Alzheimer’s disease than those who did not.

A recent 2019 study reported that it’s not the Mediterranean diet, but the MIND diet that reduced the odds of 12-year cognitive impairment. In the same year, another study by Cherian and colleagues demonstrated that the MIND diet slows the cognitive decline after stroke. However, more well-designed, controlled studies are recommended to understand the MIND diet’s mechanism of action to promote brain health.

The MIND diet from an Indian perspective: Foods in the MIND diet include 10 items that are rich in antioxidants, flavonoids, and anti-inflammatory compounds. The major food groups in this diet are whole grains such as oats, quinoa, whole wheat pasta and 100% whole-wheat bread. Along with these, Indians can include millets such as jowar, bajra, ragi as the preferred choice of whole grains. Beans, lentils, and soybeans are recommended at least four times in the MIND diet and in India, we have an abundance of these foods. Beans and lentils are rich in fibre, B vitamins and antioxidants that are proven to be potential brain health promoting nutrients.

MIND diet advises consumption of six or more servings of green, leafy vegetables every week including methi, spinach, drumstick leaves and lettuce. India produces a wide variety of green leafy vegetables. However, regular consumption is not optimum among Indians.

Along with green leafy vegetables, other non-starchy vegetables are also included in the …….

Source: https://www.freepressjournal.in/weekend/mind-diet-the-key-to-keep-your-brain-robust-and-young


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