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▎The brain, edited by WuXi AppTec's content team, can be said to be one of the most important organs of the human body
.
The health of the brain is closely related to the length of life and the quality of life
.
However, with increasing age and the influence of various factors, the brain has also suffered varying degrees of damage and aging, and it is more likely to suffer from diseases, such as cognitive decline, cognitive impairment, and even dementia such as Alzheimer's disease
.
As an indispensable content in daily life, diet not only satisfies people's desire for mouth and tongue, but also has an impact on brain health and cognitive function
.
More and more studies have found that following the brain-healthy diet (MIND diet) helps to improve cognitive function, delays the speed of brain aging, and is associated with a reduction in the risk of dementia such as Alzheimer's disease
.
In the "A Primary Care Agenda for Brain Health" statement issued by the American Heart Association (AHA), it is also recommended to follow the MIND diet to maintain brain health and reduce the risk of cognitive impairment
.
MIND diet requires how to eat daily? Why can reduce the risk of cognitive decline? What are the benefits of following the MIND diet? We will take everyone to understand today
.
Image source: 123RFMIND diet requirements how to eat daily? In the 2021 best diet list released by USNews&World Report, the brain-building diet (MIND diet) and the Mayo Clinic diet (Mayo Clinic diet) are tied for 5th place; in the easiest to follow diet Ranked 4th in the ranking
.
The MIND diet combines the Deshu diet (DASH diet) and the Mediterranean diet (Mediterranean diet), encouraging 9 more foods and limiting 6 foods
.
Specifically, the nine foods that are encouraged to eat more include: green leafy vegetables.
It is recommended to eat a serving of green leafy vegetables a day, such as kale, spinach, etc.
, which can be stir-fried vegetables, salads, or soups
.
Other vegetables, in addition to green leafy vegetables, you should also eat at least one serving of other vegetables a day, preferably non-starchy vegetables
.
Vegetables such as pumpkins and potatoes are starchy vegetables
.
Berries, eat berries such as strawberries, blueberries, raspberries and blackberries at least twice a week
.
In terms of protecting brain health, blueberries are one of the most effective foods
.
Nuts, it is recommended to consume one serving of nuts a day
.
You can choose mixed nuts and pack them into small bags as snacks between meals
.
Olive oil, with olive oil as the main edible oil
.
Whole grains, eat 3 servings of whole grains a day
.
The easiest way is to replace the three meals of porridge, rice, and noodles with coarse grains.
Elderly people with weaker digestive systems can use half of coarse grains and half of fine grains
.
Fish, eat fish at least once a week, it is best to choose fatty fish, such as salmon, sardines, trout, tuna, and mackerel
.
If you don't like the fishy smell, you can eat fish oil
.
Beans, beans or soy products, such as tofu, should be included in the four meals a week
.
For poultry, eat chicken or duck meat twice a week
.
The six restricted foods include: alcohol, it is best not to drink alcohol, if you want to drink, drink at most one glass of wine a day
.
Red meat, no more than 3 servings per week, including pig, beef, lamb and meat products
.
For desserts, eat desserts no more than 4 times a week
.
Butter and margarine, no more than 1 tablespoon per day
.
Cheese, no more than once a week
.
For fried foods, it is best not to exceed once a week
.
Image source: Why can 123RFMIND reduce the risk of cognitive decline? Researchers have analyzed that the MIND diet may promote brain health and reduce the risk of cognitive decline through its food ingredients with antioxidant, anti-inflammatory and neuroprotective activities
.
The MIND diet encourages the consumption of leafy green vegetables and berries
.
Green leafy vegetables are rich in nutrients such as vitamin E, folic acid, Omega-3 fatty acids, β-carotene, lutein esters and flavonoids, which help improve cognitive function
.
For example, vitamin E is an antioxidant found in leafy green vegetables and nuts, which can protect brain neurons from oxidative stress-related damage caused by free radicals
.
In animal experiments, eating berries has been shown to increase neurogenesis, insulin-like growth factor-1 signaling, and reverse neuronal aging by reducing oxidative stress, helping to reduce neuronal loss and improve memory
.
In addition, Omega-3 fatty acids are one of the most important lipid structures in the brain, which can improve the transmission of synaptic proteins, reduce oxidative stress, and contribute to brain health; low levels of folic acid can lead to homocysteine Elevated, and elevated homocysteine is one of the risk factors for dementia such as Alzheimer’s disease
.
However, the biological mechanism of the MIND diet to promote brain health and reduce cognitive decline is still not completely clear, and further research is needed
.
Image source: What are the benefits of 123RF following the MIND diet? A number of studies have shown that the MIND diet is associated with a reduction in cognitive decline in the elderly and a reduction in the risk of dementia such as Alzheimer's disease
.
In 2015, a study published in The Journal of the Alzheimer's Association showed that even moderate following the MIND diet is associated with a reduction in Alzheimer's risk
.
In this study, a follow-up analysis was conducted on 923 elderly subjects.
During an average follow-up period of 6 years, a total of 114 cases of Alzheimer's disease were newly diagnosed
.
After adjusting for basic health factors such as age, gender, and life>
.
According to another study published in The Journal of the Alzheimer's Association, MIND diet is associated with slower cognitive decline
.
In this study, the researchers conducted a follow-up study on 960 subjects with an average age of 81.
4 years
.
During the average follow-up period of 5 years, the researchers followed up the subjects once a year to test their cognitive abilities, including episodic memory, working memory, semantic memory, visual space, and perception
.
After adjusting for the influence of other factors, the researchers found that compared with the subjects who did not follow the MIND diet, strictly following the MIND diet was associated with the cognitive function of the brain of the subjects younger than 7.
5 years
.
Image source: 123RF A study published in the Journal of Alzheimer's Disease showed that following the MIND diet is associated with better cognitive function, even if there is amyloid and tangles in the brain (both of which are caused by Alzheimer's disease) Typical pathological manifestations), can also benefit from the MIND diet
.
In this study, since 2004, researchers have followed up 569 subjects until the death of the patient
.
During this period, the researchers followed up with the subjects every year to assess their compliance with the MIND diet and cognitive ability
.
In addition, after the death of the subject, an autopsy was carried out to examine the pathological changes of his brain
.
After adjusting for the influence of other factors, the researchers found that a higher degree of compliance with the MIND diet was associated with better cognitive function
.
Even if there are pathological changes in the brain, such as cerebral atherosclerosis, Alzheimer's disease pathology, Lewy body pathology, this association still exists
.
In addition, MIND diet and other healthy life>
.
A study published in Neurology shows that adopting more healthy life>
.
After adjusting for the influence of other factors, the results of the study show that every increase in a healthy life>
.
Compared with subjects who followed 0-1 healthy life>
.
Image source: 123RF Summary In conclusion, with age, the aging of the brain is inevitable
.
But what we can do is to slow down the aging of the brain and prevent the occurrence of related diseases
.
As a factor that affects brain health, diet is under our control.
Following the MIND diet and increasing the intake of nutrients that are anti-inflammatory, antioxidant and promote cognitive function will help brain health
.
Recommended reading to drink cold water to get fat? Raising these microorganisms will make weight loss more effective! 50% of people don't know that they are sick, how did their blood pressure get out of control step by step? It is the second leading cause of death for cancer patients, how can it be prevented? Every 3 seconds, 1 person gets sick, and their memory, independence and dignity are taken away.
The prevalence of dental caries on World Alzheimer’s Day is as high as 70.
9%.
What should I do about oral health? National Love Teeth Day Reference Materials [1] Ronald M.
Lazar, et al.
, (2021).
A Primary Care Agenda for Brain Health: A Scientific Statement From the American Heart Association.
Stroke, DOI: 10.
1161/STR.
0000000000000367.
[2] Dhana, Klodian, et al.
, (2021).
MIND Diet, Common Brain Pathologies, and Cognition in Community-Dwelling Older Adults.
Journal of Alzheimer's Disease, DOI: 10.
3233/JAD-210107.
[3] MIND Diet.
Retrieved Sep 26 ,2021, from https://health.
usnews.
com/best-diet/mind-diet [4] New MIND diet may significantly protect against Alzheimer's disease.
Retrieved Sep 26 ,2021, from https://medicalxpress.
com/news/2015-03-mind-diet-significantly-alzheimer-disease.
html[5] Eating away at cognitive decline: MIND diet may slow brain from aging by 7.
.
This article is for the purpose of information exchange only.
The opinions expressed in the article do not represent the position of WuXi AppTec, nor does it mean that WuXi AppTec supports or opposes the views in the article
.
This article is not a treatment recommendation either
.
If you need guidance on the treatment plan, please go to a regular hospital for treatment
.
.
The health of the brain is closely related to the length of life and the quality of life
.
However, with increasing age and the influence of various factors, the brain has also suffered varying degrees of damage and aging, and it is more likely to suffer from diseases, such as cognitive decline, cognitive impairment, and even dementia such as Alzheimer's disease
.
As an indispensable content in daily life, diet not only satisfies people's desire for mouth and tongue, but also has an impact on brain health and cognitive function
.
More and more studies have found that following the brain-healthy diet (MIND diet) helps to improve cognitive function, delays the speed of brain aging, and is associated with a reduction in the risk of dementia such as Alzheimer's disease
.
In the "A Primary Care Agenda for Brain Health" statement issued by the American Heart Association (AHA), it is also recommended to follow the MIND diet to maintain brain health and reduce the risk of cognitive impairment
.
MIND diet requires how to eat daily? Why can reduce the risk of cognitive decline? What are the benefits of following the MIND diet? We will take everyone to understand today
.
Image source: 123RFMIND diet requirements how to eat daily? In the 2021 best diet list released by USNews&World Report, the brain-building diet (MIND diet) and the Mayo Clinic diet (Mayo Clinic diet) are tied for 5th place; in the easiest to follow diet Ranked 4th in the ranking
.
The MIND diet combines the Deshu diet (DASH diet) and the Mediterranean diet (Mediterranean diet), encouraging 9 more foods and limiting 6 foods
.
Specifically, the nine foods that are encouraged to eat more include: green leafy vegetables.
It is recommended to eat a serving of green leafy vegetables a day, such as kale, spinach, etc.
, which can be stir-fried vegetables, salads, or soups
.
Other vegetables, in addition to green leafy vegetables, you should also eat at least one serving of other vegetables a day, preferably non-starchy vegetables
.
Vegetables such as pumpkins and potatoes are starchy vegetables
.
Berries, eat berries such as strawberries, blueberries, raspberries and blackberries at least twice a week
.
In terms of protecting brain health, blueberries are one of the most effective foods
.
Nuts, it is recommended to consume one serving of nuts a day
.
You can choose mixed nuts and pack them into small bags as snacks between meals
.
Olive oil, with olive oil as the main edible oil
.
Whole grains, eat 3 servings of whole grains a day
.
The easiest way is to replace the three meals of porridge, rice, and noodles with coarse grains.
Elderly people with weaker digestive systems can use half of coarse grains and half of fine grains
.
Fish, eat fish at least once a week, it is best to choose fatty fish, such as salmon, sardines, trout, tuna, and mackerel
.
If you don't like the fishy smell, you can eat fish oil
.
Beans, beans or soy products, such as tofu, should be included in the four meals a week
.
For poultry, eat chicken or duck meat twice a week
.
The six restricted foods include: alcohol, it is best not to drink alcohol, if you want to drink, drink at most one glass of wine a day
.
Red meat, no more than 3 servings per week, including pig, beef, lamb and meat products
.
For desserts, eat desserts no more than 4 times a week
.
Butter and margarine, no more than 1 tablespoon per day
.
Cheese, no more than once a week
.
For fried foods, it is best not to exceed once a week
.
Image source: Why can 123RFMIND reduce the risk of cognitive decline? Researchers have analyzed that the MIND diet may promote brain health and reduce the risk of cognitive decline through its food ingredients with antioxidant, anti-inflammatory and neuroprotective activities
.
The MIND diet encourages the consumption of leafy green vegetables and berries
.
Green leafy vegetables are rich in nutrients such as vitamin E, folic acid, Omega-3 fatty acids, β-carotene, lutein esters and flavonoids, which help improve cognitive function
.
For example, vitamin E is an antioxidant found in leafy green vegetables and nuts, which can protect brain neurons from oxidative stress-related damage caused by free radicals
.
In animal experiments, eating berries has been shown to increase neurogenesis, insulin-like growth factor-1 signaling, and reverse neuronal aging by reducing oxidative stress, helping to reduce neuronal loss and improve memory
.
In addition, Omega-3 fatty acids are one of the most important lipid structures in the brain, which can improve the transmission of synaptic proteins, reduce oxidative stress, and contribute to brain health; low levels of folic acid can lead to homocysteine Elevated, and elevated homocysteine is one of the risk factors for dementia such as Alzheimer’s disease
.
However, the biological mechanism of the MIND diet to promote brain health and reduce cognitive decline is still not completely clear, and further research is needed
.
Image source: What are the benefits of 123RF following the MIND diet? A number of studies have shown that the MIND diet is associated with a reduction in cognitive decline in the elderly and a reduction in the risk of dementia such as Alzheimer's disease
.
In 2015, a study published in The Journal of the Alzheimer's Association showed that even moderate following the MIND diet is associated with a reduction in Alzheimer's risk
.
In this study, a follow-up analysis was conducted on 923 elderly subjects.
During an average follow-up period of 6 years, a total of 114 cases of Alzheimer's disease were newly diagnosed
.
After adjusting for basic health factors such as age, gender, and life>
.
According to another study published in The Journal of the Alzheimer's Association, MIND diet is associated with slower cognitive decline
.
In this study, the researchers conducted a follow-up study on 960 subjects with an average age of 81.
4 years
.
During the average follow-up period of 5 years, the researchers followed up the subjects once a year to test their cognitive abilities, including episodic memory, working memory, semantic memory, visual space, and perception
.
After adjusting for the influence of other factors, the researchers found that compared with the subjects who did not follow the MIND diet, strictly following the MIND diet was associated with the cognitive function of the brain of the subjects younger than 7.
5 years
.
Image source: 123RF A study published in the Journal of Alzheimer's Disease showed that following the MIND diet is associated with better cognitive function, even if there is amyloid and tangles in the brain (both of which are caused by Alzheimer's disease) Typical pathological manifestations), can also benefit from the MIND diet
.
In this study, since 2004, researchers have followed up 569 subjects until the death of the patient
.
During this period, the researchers followed up with the subjects every year to assess their compliance with the MIND diet and cognitive ability
.
In addition, after the death of the subject, an autopsy was carried out to examine the pathological changes of his brain
.
After adjusting for the influence of other factors, the researchers found that a higher degree of compliance with the MIND diet was associated with better cognitive function
.
Even if there are pathological changes in the brain, such as cerebral atherosclerosis, Alzheimer's disease pathology, Lewy body pathology, this association still exists
.
In addition, MIND diet and other healthy life>
.
A study published in Neurology shows that adopting more healthy life>
.
After adjusting for the influence of other factors, the results of the study show that every increase in a healthy life>
.
Compared with subjects who followed 0-1 healthy life>
.
Image source: 123RF Summary In conclusion, with age, the aging of the brain is inevitable
.
But what we can do is to slow down the aging of the brain and prevent the occurrence of related diseases
.
As a factor that affects brain health, diet is under our control.
Following the MIND diet and increasing the intake of nutrients that are anti-inflammatory, antioxidant and promote cognitive function will help brain health
.
Recommended reading to drink cold water to get fat? Raising these microorganisms will make weight loss more effective! 50% of people don't know that they are sick, how did their blood pressure get out of control step by step? It is the second leading cause of death for cancer patients, how can it be prevented? Every 3 seconds, 1 person gets sick, and their memory, independence and dignity are taken away.
The prevalence of dental caries on World Alzheimer’s Day is as high as 70.
9%.
What should I do about oral health? National Love Teeth Day Reference Materials [1] Ronald M.
Lazar, et al.
, (2021).
A Primary Care Agenda for Brain Health: A Scientific Statement From the American Heart Association.
Stroke, DOI: 10.
1161/STR.
0000000000000367.
[2] Dhana, Klodian, et al.
, (2021).
MIND Diet, Common Brain Pathologies, and Cognition in Community-Dwelling Older Adults.
Journal of Alzheimer's Disease, DOI: 10.
3233/JAD-210107.
[3] MIND Diet.
Retrieved Sep 26 ,2021, from https://health.
usnews.
com/best-diet/mind-diet [4] New MIND diet may significantly protect against Alzheimer's disease.
Retrieved Sep 26 ,2021, from https://medicalxpress.
com/news/2015-03-mind-diet-significantly-alzheimer-disease.
html[5] Eating away at cognitive decline: MIND diet may slow brain from aging by 7.
.
This article is for the purpose of information exchange only.
The opinions expressed in the article do not represent the position of WuXi AppTec, nor does it mean that WuXi AppTec supports or opposes the views in the article
.
This article is not a treatment recommendation either
.
If you need guidance on the treatment plan, please go to a regular hospital for treatment
.
