Brain Food: How Your Plate Affects Your Mind
Written by: Charles France, Dietetic Intern
June is Alzheimer’s and Brain Awareness Month. Take time this month to reflect on your cognitive health and what you do to promote it. Alzheimer’s disease is a neurodegenerative disease and is a type of dementia that alters memory, thinking and behavior. Currently, over 7 million Americans are living with Alzheimer’s, and this number is projected to rise to 13 million by 2050. Major risk factors for Alzheimer’s disease are age and family history. After age 65 the risk of Alzheimer’s doubles every 5 years.
Nutrition is a modifiable risk factor that can prevent or delay the development of Alzheimer’s and other cognitive diseases. After many years of research, the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) was created for the prevention of Alzheimer’s disease and cognitive decline. It combines elements of the Mediterranean diet and DASH diet to help reduce the risk of cognitive decline. Both of these diets emphasize the intake of plant-based foods, whole grains, and unsaturated fats, while limiting saturated fats, red meat, sodium, and highly processed foods. An emphasis is placed on berries over other fruits due to their antioxidant properties. The MIND diet emphasizes meeting daily and weekly intake recommendations for specific foods and food groups.
Food Frequency Specifics
- Vegetables: 2 or more servings per day; at least one serving of leafy green vegetable per day
- Berries: 2 to 5 servings per week, minimum; strawberries, blueberries, blackberries, etc.
- Whole grains: 3 or more servings per day; emphasis on grains that are minimally processed
- Nuts and seeds: 5 or more servings per week; includes peanuts
- Beans: 3 to 4 servings per week, minimum
- Seafood: 1 or more serving per week; focus on fatty fish such as salmon, mackerel, herring or sardines are high in Omega-3 fatty acids.
- Poultry: 2 or more servings per week; focus on light meat without skin
- Extra-virgin olive oil: 2 tablespoons per day; specifically extra-virgin olive oil, not other types of olive or vegetable oils
The medically tailored meals Nutrition for Longevity offers share similar qualities that the MIND diet recommends. Research shows a 53% reduction for risk of developing Alzheimer’s disease when strictly following the MIND diet. A 35% reduction was shown when moderately following the MIND diet.
Thai Chopped Salad
- Mixed greens
- Edamame
- Ramen Rice Noodle (Brown rice flour)
- Olive Oil
- Cashews
- Spicy Thai Cashew Dressing
Nutrition for Longevity and The MIND Diet
Dr. Longo’s science-backed longevity diet has many similarities with the MIND Diet. These include consuming plant-based foods, lean protein sources, high fiber, and unsaturated fats. The Longevity Diet helps lower inflammation and reprogram cells to curb aging. This goes hand in hand with the MIND diet and its goals to slow the aging process and reduce risk of degenerative diseases like Alzheimer’s. Dr. Longo has also extensively researched the effects of a fast-mimicking diet on cognitive decline. A fast-mimicking diet is a diet low in calories, carbs, and protein. This allows a person to eat minimally while still reaping the benefits of fasting. It has shown to reduce neuroinflammation, reduce Alzheimer’s disease pathology, and enhance neurogenesis in mouse models.
In recognition of Alzheimer’s and Brain Awareness Month, let this be a reminder that the choices we make every day, especially when it comes to nutrition, can have a profound impact on our long-term cognitive health. By embracing dietary patterns like the MIND diet and incorporating nutrient-rich, plant-forward meals such as those offered by Nutrition for Longevity, we take meaningful steps toward protecting our brains and enhancing our quality of life as we age. Whether you're starting small or already on a health-conscious path, every mindful choice counts. Let June be the month you commit to nourishing not just your body, but your mind as well.