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Learn more about the MIND Diet, that helps protect the brain from dementia, and alleviate the symptoms of menopause in women.
Photo by Jez Timms on Unsplash
According to research from NIA considering women’s health and their certain lifestyle choices during midlife is extremely crucial. For most women, midlife health may be an important determinant of various medical conditions mainly cognitive and heart health; later in life. Also, the decline in cognitive health leads to the expansion of other severe conditions like slow metabolism, restlessness, and depression that affect many women all around the world. This is where the benefits of the MIND Diet come in.
Therefore, regardless of your genetics or body tendencies, it is best to enhance your diet for brain health. The MIND Diet, also known as the ‘brain-healthy diet’ is designed to make the most of the food nutrients to keep the female brain young and invigorated. Adopting the MIND Diet is an influential step in promoting cognitive health and helping prevent ailments like Alzheimer’s and dementia, while also protecting the heart, diminishing menopause signs, and ultimately enhancing your quality of life.
MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) is an amalgamation of dual healthy meal ideas – the DASH diet and the Mediterranean diet. A Mediterranean diet contains whole grains, omega 3’s, and healthy fats while The DASH diet emphasizes vegetables, fruits, and low-fat dairy diet. The purpose of the diet is to include brain-healthy foods and nutrients while regulating the amount of unhealthy fats and red meat in your regular diet.
The MIND diet encompasses ten brain-healthy food groups and five unhealthy groups. The brain-healthy food groups include specific items such as green leafy vegetables, beans, whole grains, berries, specifically blueberries, fish, poultry, nuts, olive oil, etc.
The unhealthy food groups include highly processed food items such as cakes, pastries, desserts, sugary beverages, meats, refined carbohydrates, sodium, as well as unwholesome fats and oils.
The specific diet recommends portion control, but unlike several diets, it does not exclusively focus on weight loss. It emphasizes achieving a healthy weight and leading a more energetic life.
The MIND diet is a plant-based diet that mainly consists of lots of veggies, whole grains, (two to three portions of full grains per day) fruits, legumes, seeds, nuts, and various herbs as these food groups serve as the foundation of all meals.
Food items such as seeds, nuts, extra virgin olives and most importantly olive oil are considered the primary source of energy in the Mediterranean Diet.
Mediterranean Diet is a plant-based diet but it includes dairy products such as yogurt and cheese in trivial amounts (and to a slighter extent, eggs, and white meat). Also, healthy fish can be contemplated as a major source of protein; when taken in moderation.
The Mediterranean Diet supports heart health as it represents the complete structure of whole foods, healthy fats, and adequate protein. Moreover, it also improves brain health, controls blood sugar, and reduces inflammation and risk of chronic disease.
With mindful eating habits and leading an active social life, the MIND Diet emphasizes living life to the fullest.
Moderate amounts of red wine (less than 4-6 ounces) can be enjoyed with specific meals in the MIND diet. However, if you do not consume alcohol, you should not begin with this diet.
A more organized and planned eating strategy is the need of the hour. The MIND diet centers on nourishing whole foods, therefore it is not just recommended for your brain but for your heart and total health, as well. It is exceptionally high in vegetables, fruits, nuts, seeds, and legumes and offers proteins along with potassium, magnesium, and other minerals. Moreover, fish and fish products provide healthy fats.
But at the same time, you need to be careful about some of the potential pollutants and toxins that fish and fish products contain such as mercury, plastic residues, and other tenacious pollutants with DDT. Furthermore, it is not appropriate for people who require sugars from fruits, or for most vegan people who get their protein from dairy products. Although it is a noble notion to embrace and integrate some of the healthy practices in your day-to-day life.
It is advisable to talk to your doctor, nutritionist, or dietitian before starting with any diet. They may assist you in coming up with a meal plan that works best for you.
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