Our diet affects our brain health and increases the risk of suffer from Alzheimer’s, a neurodegenerative disease responsible for up to 70% of dementia cases and which affects around 800,000 people in Spain. But a healthy diet can prevent more serious symptoms from occurring too soon and ensure healthy aging.
This is stated by neuroscientist Lisa Genova, trained at the prestigious Harvard University, in an article in Make It on CNBC. As she explains, she frequently recommends the diet MIND -which combines characteristics of the Mediterranean diet and the DASH diet against hypertension- as a method to slow cognitive decline as we age.
“Some of the foods that are commonly consumed with the MIND diet are berries, green leafy vegetables, nuts, legumes, whole grains, fish and poultry,” he explains. “And you don’t even have to follow this diet exactly. Studies show that even those who follow it partially reduce up to 37% your risk of Alzheimer’s.Â
[“Soy cardióloga y estos son los seis alimentos que no como jamás”: los tomamos a diario en España]
There are two foods that Genova has eliminated from his diet. The first is the Red meat, whose continued consumption has been related to an increased risk of suffering from Alzheimer’s. In return, consume foods with lean proteins, such as salmon, tuna, eggs and tofu. “They are great sources of vitamins B and D, key nutrients for keeping dementia at bay,” she says.
In addition, foods rich in saturated fats, explains the specialist, can contribute to high levels of cholesterol, high blood pressure, diabetes, obesity and cardiovascular diseases. These are modifiable factors that increase or reduce the risk of Alzheimer’s.
The second of the foods that you have eliminated is processed grainstopping eating rice and white breads. He has exchanged them for whole grains and pseudocereals such as quinoa, which are also rich in vitamin B. “A recent study determined that people who ate two servings of foods with whole grains reduced their risk of Alzheimer’s by 40%,” he says. .
Genova declares himself a “very fan” of the green leafy vegetables such as spinach and kale, “which are very rich in lutein, folates and beta-carotenes, all of which enhance brain functions.” Her favorite salad recipe has green vegetables, roasted tomatoes, avocado, black olives and pistachios.
Another of her favorite takeout recipes includes pomegranate seeds, tofu sautéed in virgin olive oil, cranberries and hazelnuts. “I make my own dressing with olive oil, salt, lemon, Dijon mustard and honey or vinegar.”
Eat foods rich in omega 3 It is essential because our body does not produce it, recalls Genova, which is why she suggests taking nuts or flax seed oil to reduce inflammation and keep brain cells healthy.
One way to do it is to make ‘smoothies’, mixing a tablespoon of chia seeds, another of flax seeds, a tablespoon of natural peanut butter, a handful of spinach or kale, a banana, a slice of lemon and oat milk.
“There are so many diets out there that seem to contradict each other. Many of them focus on restrictions and deprivation, which is often not sustainable. The MIND diet should be approached as a menu rather than a diet,” he reflects. .
“It’s an approach where we choose from a range of delicious foods that are optimal for brain function, while also protecting us from cognitive decline. At the same time, we discourage foods that are not. We shouldn’t take it as a 30-day regimen that you drop when you reach the 31st, but as a consistent pattern and way of life“he concludes.
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