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From physical activity to brain-stimulating exercise and even the foods you include in your diet, certain lifestyle factors may lower your chances of developing dementia.
”[Some] Numerous studies have generally shown that diet is associated with a reduced risk of dementia, a reduced risk of brain disease, and a longer lifespan. ” Dr. Hussein YassinAssociate Professor of Neurology, Keck School of Medicine, University of Southern California.
These meal plans are mostly plant-based and include healthy oils, antioxidants, and unsaturated fats like fatty fish, Yassin told CNBC Make It. It also does not rely on processed foods and usually does not contain them.
This may sound very similar to popular diets such as the Mediterranean diet or the DASH diet. Researchers thought so too.
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The MIND diet is a Mediterranean-DASH intervention diet for neurodegeneration delay created in 2015. study Led by nutritional epidemiologist Martha Claire Morris.
Researchers found that people who adhered to the Mediterranean and DASH diets had better levels of cognitive function compared to those who did not adhere to those diets. The study also found that eating whole grains, leafy vegetables, nuts, and berries was also associated with improved brain health. new york times.
“Both the Mediterranean and DASH diets have already been associated with preserving cognitive function, possibly through protective effects against cardiovascular disease, which in turn maintains brain health.”nutritional sourceHarvard University’s TH Chan’s School of Public Health’s nutrition information hub.
Below are the foods included in the MIND diet listed in Nutritional Sources.
- whole grain
- vegetables, especially green leafy vegetables
- nuts
- beans
- berries
- poultry
- fish
- Olive oil
The MIND diet also recommends limiting your intake of the following foods:
- pastries and sweets
- red meat
- cheese
- Fried food
- butter margarine
After the first clinical trials were published in August, the MIND diet received some skepticism about its effectiveness in preventing dementia. New England Medical Journal.
Over three years, more than 600 people over the age of 65 were divided into two groups, with one group following the MIND diet and the other group following a regular diet. Additionally, all participants were trained to reduce calories in order to lose weight.
The study concluded that there were no significant changes in the cognitive levels of those who followed the MIND diet compared to those who did not.
But Yassin believes the results are more nuanced and that we shouldn’t conclude that the MIND diet isn’t effective.
“If you take someone in who isn’t eating nutritious food, they won’t exercise as much and won’t sleep well. [and] They have risk factors for dementia,” Yassin says, “and these risk factors tend to cluster together.”
“And if we change just one thing; [lifestyle factor], in this case the MIND diet, but it may be less effective. That’s not to say it’s not effective. ”
To reap the benefits of the MIND diet in preventing dementia, “we need to approach it more holistically,” he added.
To lower your risk of developing dementia, in addition to eating a healthy diet, Yassin also recommends:
- Engage in physical activity and exercise
- get enough quality sleep
- reduce alcohol consumption
- stay socially active
- Manage chronic diseases like obesity and diabetes by staying healthy
- Always engage in some form of education, especially learning new skills
“We recognize that there is an interaction between healthy eating. [and] A healthy lifestyle, and we have to look at the big picture, ”he points out.
“Diet and nutrition are very important, but not in isolation, but in the context of lifestyle.”
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