Is this information important for any age?
You may be young or middle-aged or elderly. If you ever thought how you can reduce the chance of lowering your risk of dementia or memory loss when you grow even older, this information is for you. There are 5 simple things that can be changed in the diet.
What are the things to change in the diet?
- Add color to your diet. The color that comes from green leafy vegetables, other types of vegetables, beans coffee, tea, spices all add to the health of the body because of a high degree of nutrients in them. A recent scientific study said that colorful food is protective for the brain and reduce the risk of having cognitive decline or memory loss. This is because of a substance called flavinoids present in colorful food. More flavinoids less the risk.
2. Number 2 to get enough protein in your diet. Watch this video on how to get enough protein, especially heart healthy protein in your diet.
3. Number three is again a simple thing but sometimes hard to do. Eliminate all extra sugar from your diet These are the sugars found in carbonated drinks like soda pop cereals candies pastries from the bakery all these increases blood sugar the risk of diabetes and puts a load on the brain and hence causes cognitive decline.
4. Number 4 replace processed food with real food. What process food does is, it actually cheats the brain. It makes the brain think you have not eaten enough, and it makes you eat more. A scientific study done in rats show that eating processed food for four weeks lead to an increase in inflammation of the brain and loss of memory.
So, this can be countered by taking enough amounts of omega three fatty acids in the food.
Sources of omega-3 fatty acids in this link: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Simplistically stated real food is something that is prepared using natural ingredients instead of eating something from the freezer as a frozen food.
5. Finally follow a Mediterranean type of diet. This is known as the MIND diet. There are a lot of resources on MIND diet and here are some links to them. Eating this MIND diet actually reduce the risk of cognitive decline, memory loss and Alzheimer’s dementia.
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