Who doesn’t want to avoid dementia? Evidence is accumulating that many aspects of lifestyle affect brain health and cognition. One important factor is diet, and research suggests that the “MIND diet” may significantly influence brain health.
The MIND diet combines the best of the Mediterranean diet—plenty of vegetables, olive oil, fish, and whole grains—with the heart-healthy DASH diet, originally designed to lower blood pressure by cutting back on salt and processed foods. Together, these eating styles have been linked to lower risk of dementia, less memory loss, and better heart health. In one ten-year study, those who more often used the MIND diet had a 53% lower rate of Alzheimer’s disease.
What can you MINDfully serve your loved one? Whole grains are the biggest component; work toward three servings a day. Use beans, lentils, tofu, and such for protein, and add in chicken and/or fish several times a week. All vegetables are good, but leafy greens such as spinach, lettuce, and mustard greens are the best, so try to add them in almost daily. Include berries a couple of times a week. Offer nuts for snacking, and cook with olive oil. Aim to save red meat, fried foods, cheese, pastries, and butter for special occasions.
Don’t overhaul your relative’s meals overnight! Try making one small change each week—use brown rice instead of white, olive oil instead of butter, a handful of almonds rather than chips. (And of course, prioritize any specific limitations associated with diagnoses or medications.) Here are a few menu ideas to spark your imagination:
- Breakfast: oatmeal with blueberries, or whole-grain toast and eggs
- Lunch: lentil–veggie soup, or salad with hummus and whole-wheat pita
- Dinner: salmon or chicken, wild rice, and greens, or tofu–veggie stir-fry with brown rice
Over time, what’s new will become familiar. Encouraging your loved one to eat the MIND way supports their thinking and overall health for the years ahead.
