MIND Diet

The MIND Diet has hit the news again, as the #2 most healthy diet selected by a panel of experts. That is quite an achievement for a relatively new diet, and worth looking at in more detail.

So what is the MIND Diet? 'MIND' stands for 'Mediterranean-DASH Intervention for Neurodegenerative Delay'. It sounds a bit forced but the idea is clear - to try and stop the onset and/or progression of such diseases as Alzheimer's and Dementia through diet. Both the Mediterranean Diet (which is believed to aid in weight loss as well as the control of heart disease, cancer, diabetes, etc) and the DASH (Dietary Approaches to Stop Hypertension) diets appeared to have brain health benefits as well.

The design of this diet was the result of a study commissioned by the National Institute on Ageing (USA) to investigate the possible benefits of diet for neurodegenerative conditions. The overall results were positive, leading the researchers to design the MIND Diet (Reference: https://www.rush.edu/news/diet-may-help-prevent-alzheimers).,

The MIND Diet is effectively a combination of the Mediterranean and the DASH diets. It divides foods into 15 food groups, 10 healthy and 5 unhealthy (to be avoided). To quote the researchers: "Dieters must limit eating the designated unhealthy foods ...to have a real shot at avoiding the devastating effects of Alzheimer's"

One of the most positive points to emerge from the research is that every little bit helps. If it is not possible or practical to adhere to the diet strictly at all times, even moderate compliance bears measurable benefits.

The researchers are the first to admit that a lot of further research is required (possibly including several changes to the diet as we learn more) before any real claims can be made about the MIND Diet. Nevertheless, we sincerely hope that the MIND Diet fires up people's hope, grabs their imaginations and obtains a huge following. For, even though we have a lot more to learn, if truth be told, the knowledge that our diet has a direct correlation with our brain function is not new. (See http://www.foodforthebrain.org/nutrition-solutions/dementia-and-alzheimer%E2%80%99s-disease/about-dementiaalzheimer%E2%80%99s-disease.aspx amongst many others). Sadly, for many years this was not acknowledged by main-stream health care providers (and in many instances still is not to this day) causing untold, unnecessary suffering.

Let us start with the 'bad' news.
The 5 unhealthy food groups identified in the MIND diet are:

·         Fried or fast food: Less than one serving a week

·         Cheese: Less than one serving a week

·         Butter and margarine: Less than a tablespoon daily

·         Red meat: Less than four servings a week

·         Pastries and sweets: Less than five servings a week

       

The healthy food groups are:

·         Green leafy vegetables (Spinach, kale, cabbage, salad leaves, etc): At least six servings a week

·         Other vegetables (carrots, pumpkin, cauliflower, etc): At least one a day

·         Nuts: As a snack 4 - 5 times a week

·         Berries: At least two servings a week

·         Beans: At least three servings a week

·         Whole grains: Three or more servings a day

·         Fish: At least once a week

·         Poultry (like chicken or turkey): At least twice a week

·         Olive oil

·         Wine: One glass a day

In the meantime, allow us to point out a few factors we (in South Africa) should bear in mind:

• Fish is the main source of Omega-3 (EHA/DPA) which most of the fish available in our supermarkets, does NOT contain. The exceptions include fresh tuna, sardines (NOT those in vegetable oil!), mackerel, salmon or other cold water, oily fish. Watch this space for further discussions on this topic!  
• The researchers specify blueberries which are super-scarce and expensive to come by in SA, for their brain-protecting properties. Strawberries are also mentioned. Clearly we need to supplement our anthocyanins from other sources.   
• Nuts (also expensive) contain many valuable fats and minerals which may be damaged or destroyed in our favourite, roasted versions.
• There are many other dietary factors required for good mental health. Some general tips:
• Use your common sense. Maintain a good balance and eat healthy to stay healthy.
• Eat a generous 'rainbow' of fruit in addition to the vegetables and the berries
• Sauces, condiments, convenience foods and processed foods contain many hidden chemicals and ingredients which are not beneficial and should be avoided.
• If you can't go organic, choose local, fresh and in season for the highest nutritional value
• Remember to drink a lot of good quality, fresh water every day
• Use a high quality vitamin/mineral supplement such as the Inter-Med Absolut or I-Strength products and an Omega-3 (fish oil) supplement daily to ensure that the basics are covered.    
• Other factors that are critical to maintain good mental health include:
• Activity (hobbies, friendships, pets, crafts, 'brain training', etc)
• Exercise
• Daily doses of sunshine for vitamin D (go for a walk with a friend and get all three in one!)
• and many more

There are many reasons why it is not always possible or feasible to obtain all the nutrients we require, from our diet.

Staywell Brain Health was specifically designed to assist in providing your brain with 

ALL the nutrients it requires to function at its best.

If you are struggling to fulfil your daily nutrient quota's and are beginning to feel stressed and run down, feel free to contact us on 012 804 7918 for more information on Staywell Brain Health and other products