Mental diet: the food standard has a lower risk of cognitive problems

With the number of people with dementia that increase in the world, could a brain -oriented diet reduce the risk of cognitive compromise? A recent study published in NeurologyA American Academy of Neurology diary showed an association that does not demonstrate the power of prevention, but relates that people whose food models resemble mental diet, formulated with foods that are good for the brain, can have A lower risk of cognitive impairment.

“This association presented by the study is important because it shows an influence of healthy diets and habits on the prevention of dementia. Mind Diet is a combination of Mediterranean diets and sections. It includes green leafy vegetables such as spinach and cabbage, together with other vegetables; Recommends whole grains, olive oil, poultry, fish, beans and nuts; And it gives priority to red fruit instead of other fruits, as well as indicating one or more portions of fish per week, “says nutritionist Marcella Garcez, director and teacher of the Brazilian Nutrology Association.

The study involved 14,145 people with an average age of 64. Of the participants, 70% were white and 30% were black. They were accompanied by an average of 10 years.

“Participants met a questionnaire on their diet last year. The researchers observed how much the foods were eating corresponding to the mental diet. The scores included some criteria: three or more portions per day of whole grains; six or more weekly portions of green leafy vegetables; one or more portions per day of other vegetables; two or more weekly parts of red fruit; one or more weekly portions of fish; Two or more weekly parts of birds; Three weekly parts of beans; Five daily parts of walnuts; four or less weekly portions of red meat; One or less weekly portions of fast or fried foods; one or more weekly portions of olive oil; and one or less tablespoons of butter or margarine every day; five or less weekly parts of desserts and cakes; And a glass of wine a day. The possible total points were 12 “, says the doctor.

The researchers then divided the participants into three groups. The bass group had an average dietary score of five, the average group had an average score of seven and the Alto Group had an average score of nine. The ability of thought and memory were measured at the beginning and end of the study.

“During the study, cognitive commitment developed in 532 people, or 12% of 4,456 people in the low diet group; in 617 people, or 11% of the 5,602 people in the intermediate group; and in 402 people, or 10% of 4,086 people in the high group. After regulating the factors such as age, high blood pressure and diabetes, researchers discovered that the people of the high group had a cognitive deterioration of 4% lower than those of the low group “, explains Marcella.

The researchers also discovered a 6% reduction in the risk of cognitive impairment for women who followed the diet more rigorously.

Another relevant point was noticed in the observation of the speed with which people’s thinking skills decreased while developing problems.

“They discovered that the people who followed the mental diet decreased more slowly than those they did not follow, and this association was stronger in black participants than in white participants. These results justify further studies, in particular to examine these various impacts between men and women and blacks, but it is encouraging to consider that people can make some simple changes in their diet and potentially reduce or slow down the risk of cognitive problems “, completes the doctor .

Can a diet do the brain well?

According to Marcella, food is essential to maintain the structures and functions of the brain tissues of the nervous system in general, because it is largely made up of fatty acids.

“Keeping these structures is essential for the passage of stimuli and communication between neurons, cells of the nervous system that need glucose as the main substrate to maintain their functions and amino acids, present in proteins, to synthesize neurotransmitters and replace structures”, The doctor says.

The base of the food in the mental diet is the “real food”, that is, fresh foods (fruit, vegetables, vegetables, seeds, fish and poultry) calls “empty calories” – which usually do not have nutrients and there is sugar in excess. Therefore, in the menu, foods such as butter, margarine, fryable, fast food, red meat and transformed are excluded.

“Green leaves, vegetables, red fruit, oil seeds, olive oil, whole grains, fish, legumes and birds are foods considered fundamental for the diet, as they have short -importance of short importance for the health of the brain and macronutrients, fundamental the functioning of the body and mind. Carbohydrates such as cereals, bread and full masses, vegetables and fruits should be about 50% of the diet, since glucose is the main energy fuel of the brain, therefore it is essential to maintain stable levels of blood sugar and ideal balance during the day. “, Says the doctor.

In the specific case of the prevention of cognitive impairment, one of the strengths of the diet is the presence of flavonoids, the substances that act as antioxidants and prevent neurOinflamation and Omega 3, which are fatty acids that are found in the fish of deep waters.

“They can prevent inflammation related to age and oxidative stress in brain cells, as well as other benefits related to the brain, including the prevention of neurodegenerative diseases such as dementia and cognitive decline. Cold water fish such as salmon, tuna, herring, mackerel, corvine and sardines are excellent sources of Omega 3, therefore important for the neurological function, cognitive sensitivity, learning and behavior. Brazil’s walnuts, nuts, almonds and chia seeds and flax seeds also have omega-3, as well as vitamins and minerals that reduce oxidative stress and improve the immune system, protecting from cellular aging “, concludes the doctor.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.