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Yahoo
a day ago
- Health
- Yahoo
10 foods that may reduce your risk of developing dementia
Dementia is the health condition that almost half of us fear the most. So it stands to reason that we're constantly looking for ways to avoid developing it. Alongside making lifestyle changes, there are other steps you can take that may lower your risk. Including, tweaking your diet. According to a new study, people aged 45 to 75 who followed the MIND diet (more on that in a moment) were less likely to develop Alzheimer's and other forms of dementia. The research, conducted by the University of Hawaii at Manoa, found that the closer people stuck to the diet, the more their risk dropped. Even small improvements to diet over time were linked to an average 9% drop in dementia risk. And people who improved their adherence to the diet over 10 years – including those who didn't follow it closely at first – had a 25% lower risk of dementia than those whose adherence dropped. "Our findings confirm that healthy diet patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias," said Dr Song-Yi Park, associate professor at the University of Hawaii at Manoa. If you've heard of the Mediterranean diet or DASH diet before, you're already halfway there. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. A bit of a mouthful, yes, but it's really just a blend of two diets already linked to better heart and brain health. It's not about counting calories but building habits over time and cutting back on things that aren't as brain-friendly: processed snacks, sugary drinks and alcohol. The focus is on everyday brain foods – including leafy greens, berries, nuts, and olive oil – that scientists say can help protect brain cells, improve memory, and reduce inflammation. According to Alzheimer's Research UK, this way of eating has been linked to a range of health benefits, including improved brain health. So, if you're wondering what to actually eat, here are the key foods to focus on, plus easy ways to get more of them in your five-a-day. Eating your greens might be one of the simplest ways to support your brain health. Studies have found that eating one or two servings of leafy greens daily, such as spinach, kale, and Brussels sprouts, can slow down age-related cognitive decline. In fact, older adults who regularly included these vegetables in their diet performed on memory tests as if they were 11 years younger than those who ate them less frequently. Tips for eating more: Add spinach or kale to smoothies, wilt and stir into soups or omelettes, or enjoy in a fresh salad – the MIND diet recommends aiming for at least six servings a week. Research shows that fruits and vegetables rich in carotenoids (the pigments behind those bright orange, red and yellow colours) could be linked to better brain health. That includes things like carrots, sweet potatoes, squash, red peppers, tomatoes, papaya and apricots, as well as greens like spinach and kale. Tips for eating more: Add roasted veg to grain bowls, use them to bulk out chillis, curries and ragus, or keep chopped peppers on hand for easy snacking. A variety of veg daily is the goal. Blueberries, blackberries and raspberries are packed with antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that may help protect brain cells from damage. They've also got the bonus of being naturally lower in sugar than many other fruits. Tips for eating more: Throw them into porridge, sprinkle on pancakes, mix with yoghurt or blend into a smoothie. Try to include them at least twice a week. Fatty fish like salmon, tuna and sardines are some of the best sources of omega-3 fats, especially one called DHA – a type of fat that plays a key role in keeping the brain healthy. Our bodies can't make it on their own, so getting enough through food really matters. Tips for eating more: Bake salmon for dinner, rustle up a tuna panini, or top toast with sardines, lemon and herbs. One or more servings a week are recommended; just skip the frying, as this can increase the fat content. Walnuts, almonds, lentils, flax seeds and soybeans are small but mighty. They're rich in healthy fats, vitamin E, B vitamins, choline, magnesium and zinc, all nutrients known to support long-term brain health. Tips for eating more: Snack on a small handful, stir lentils into stews or sprinkle seeds onto yoghurt or porridge – five servings a week is MIND's recommendation. Wholegrains like oats, brown rice, quinoa and barley are high in fibre and B vitamins, and may help reduce inflammation in the brain. They also help keep your energy and focus steady – a win for memory and concentration. Tips for eating more: Start your day with porridge or overnight oats, and switch to wholemeal versions of rice, pasta and bread. Aim for three servings a day. Olive oil is one of the key ingredients in the MIND diet, and for good reason. It's high in healthy monounsaturated fats and antioxidants, and research has linked it to better brain health and a lower risk of dementia-related death. Tips for eating more: Use it for roasting veg, drizzling on salads or as a base for homemade dressings – ideally as your main added fat. Beans are an underrated brain food. They're full of fibre, plant protein and nutrients like folate, which some UK research has linked to a reduced risk of cognitive decline. They also help keep blood sugar steady, which is important for long-term brain health. Tips for eating more: Add to soups, stews or salads, or mash into dips and spreads. Aim for four or more bean-based meals a week. Lean meats such as chicken and turkey provide protein without red meat's high saturated fat content – something the MIND diet recommends limiting. Eating poultry a couple of times a week has been linked to a lower risk of memory loss later in life. Tips for eating more: Grill chicken in wraps or cook turkey mince in your usual pasta sauce. The MIND diet recommends two servings a week. Okay, it's not officially part of the MIND diet, but we all deserve a treat! Studies say a small amount of dark chocolate may offer brain benefits, especially varieties with at least 70% cocoa. Tips for eating more: Enjoy a square or two, ideally paired with nuts to slow sugar release. Or mix it into your porridge for a morning sugar bump. Read more on health: What is resting heart rate and why is it important for your health? (The Telegraph, 7-min read) Five lifestyle choices that cut Alzheimer's risk (Yahoo Life UK, 4-min read) 6 benefits of vitamin D from slowing down ageing to boosting immunity (Yahoo Life UK, 4-min read)
Yahoo
3 days ago
- Health
- Yahoo
10 foods that may reduce your risk of developing dementia
Dementia is the health condition that almost half of us fear the most. So it stands to reason that we're constantly looking for ways to avoid developing it. Alongside making lifestyle changes, there are other steps you can take that may lower your risk. Including, tweaking your diet. According to a new study, people aged 45 to 75 who followed the MIND diet (more on that in a moment) were less likely to develop Alzheimer's and other forms of dementia. The research, conducted by the University of Hawaii at Manoa, found that the closer people stuck to the diet, the more their risk dropped. Even small improvements to diet over time were linked to an average 9% drop in dementia risk. And people who improved their adherence to the diet over 10 years – including those who didn't follow it closely at first – had a 25% lower risk of dementia than those whose adherence dropped. "Our findings confirm that healthy diet patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias," said Dr Song-Yi Park, associate professor at the University of Hawaii at Manoa. If you've heard of the Mediterranean diet or DASH diet before, you're already halfway there. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. A bit of a mouthful, yes, but it's really just a blend of two diets already linked to better heart and brain health. It's not about counting calories but building habits over time and cutting back on things that aren't as brain-friendly: processed snacks, sugary drinks and alcohol. The focus is on everyday brain foods – including leafy greens, berries, nuts, and olive oil – that scientists say can help protect brain cells, improve memory, and reduce inflammation. According to Alzheimer's Research UK, this way of eating has been linked to a range of health benefits, including improved brain health. So, if you're wondering what to actually eat, here are the key foods to focus on, plus easy ways to get more of them in your five-a-day. Eating your greens might be one of the simplest ways to support your brain health. Studies have found that eating one or two servings of leafy greens daily, such as spinach, kale, and Brussels sprouts, can slow down age-related cognitive decline. In fact, older adults who regularly included these vegetables in their diet performed on memory tests as if they were 11 years younger than those who ate them less frequently. Tips for eating more: Add spinach or kale to smoothies, wilt and stir into soups or omelettes, or enjoy in a fresh salad – the MIND diet recommends aiming for at least six servings a week. Research shows that fruits and vegetables rich in carotenoids (the pigments behind those bright orange, red and yellow colours) could be linked to better brain health. That includes things like carrots, sweet potatoes, squash, red peppers, tomatoes, papaya and apricots, as well as greens like spinach and kale. Tips for eating more: Add roasted veg to grain bowls, use them to bulk out chillis, curries and ragus, or keep chopped peppers on hand for easy snacking. A variety of veg daily is the goal. Blueberries, blackberries and raspberries are packed with antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that may help protect brain cells from damage. They've also got the bonus of being naturally lower in sugar than many other fruits. Tips for eating more: Throw them into porridge, sprinkle on pancakes, mix with yoghurt or blend into a smoothie. Try to include them at least twice a week. Fatty fish like salmon, tuna and sardines are some of the best sources of omega-3 fats, especially one called DHA – a type of fat that plays a key role in keeping the brain healthy. Our bodies can't make it on their own, so getting enough through food really matters. Tips for eating more: Bake salmon for dinner, rustle up a tuna panini, or top toast with sardines, lemon and herbs. One or more servings a week are recommended; just skip the frying, as this can increase the fat content. Walnuts, almonds, lentils, flax seeds and soybeans are small but mighty. They're rich in healthy fats, vitamin E, B vitamins, choline, magnesium and zinc, all nutrients known to support long-term brain health. Tips for eating more: Snack on a small handful, stir lentils into stews or sprinkle seeds onto yoghurt or porridge – five servings a week is MIND's recommendation. Wholegrains like oats, brown rice, quinoa and barley are high in fibre and B vitamins, and may help reduce inflammation in the brain. They also help keep your energy and focus steady – a win for memory and concentration. Tips for eating more: Start your day with porridge or overnight oats, and switch to wholemeal versions of rice, pasta and bread. Aim for three servings a day. Olive oil is one of the key ingredients in the MIND diet, and for good reason. It's high in healthy monounsaturated fats and antioxidants, and research has linked it to better brain health and a lower risk of dementia-related death. Tips for eating more: Use it for roasting veg, drizzling on salads or as a base for homemade dressings – ideally as your main added fat. Beans are an underrated brain food. They're full of fibre, plant protein and nutrients like folate, which some UK research has linked to a reduced risk of cognitive decline. They also help keep blood sugar steady, which is important for long-term brain health. Tips for eating more: Add to soups, stews or salads, or mash into dips and spreads. Aim for four or more bean-based meals a week. Lean meats such as chicken and turkey provide protein without red meat's high saturated fat content – something the MIND diet recommends limiting. Eating poultry a couple of times a week has been linked to a lower risk of memory loss later in life. Tips for eating more: Grill chicken in wraps or cook turkey mince in your usual pasta sauce. The MIND diet recommends two servings a week. Okay, it's not officially part of the MIND diet, but we all deserve a treat! Studies say a small amount of dark chocolate may offer brain benefits, especially varieties with at least 70% cocoa. Tips for eating more: Enjoy a square or two, ideally paired with nuts to slow sugar release. Or mix it into your porridge for a morning sugar bump. Read more on health: What is resting heart rate and why is it important for your health? (The Telegraph, 7-min read) Five lifestyle choices that cut Alzheimer's risk (Yahoo Life UK, 4-min read) 6 benefits of vitamin D from slowing down ageing to boosting immunity (Yahoo Life UK, 4-min read)
Yahoo
4 days ago
- Health
- Yahoo
Meet the MIND diet: With some claiming it can keep your brain strong
Sticking to a brain-healthy diet can help fight off Alzheimer's disease and other forms of dementia. The MIND — or 'Mediterranean-DASH Intervention for Neurodegenerative Delay' — diet has been effective in this area, according to new research. The strategy combines the well-known Mediterranean diet with the DASH, or 'Dietary Approaches to Stop Hypertension,' eating plan, emphasizing foods such as leafy green vegetables, berries, nuts, fish, poultry, and olive oil. The DASH eating plan targets a 2,000-calorie-a-day diet, limiting sugar and foods high in saturated fats. 'Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias,' Dr. Song-Yi Park, an associate professor at the University of Hawaii at Manoa, said in a statement. 'This suggests that it is never too late to adopt a healthy diet to prevent dementia.' Park is presenting the findings at the annual meeting of the American Society for Nutrition on Monday. Park and his colleagues analyzed data from nearly 93,000 American adults who had provided information about their diets starting in the 1990s when they were between the ages of 45 and 75 years old. More than 21,000 have since developed Alzheimer's or related dementias. Those who stuck to the plant-forward MIND diet had a 9 percent lower risk of dementia. That was even more pronounced among those who identified as African American, Latino or White, at around 13 percent. The trend was not as apparent among Asian Americans and showed a weaker trend in Native Hawaiians. Those who enhanced their commitment to the diet over time showed the greatest risk reduction. That was true for both older and younger groups. Participants who improved their compliance had a 25 percent lower risk of dementia compared with those whose adherence declined. The findings build upon previous research which found the diet slashed the risk of Alzheimer's by as much as more than half for those who stuck to it rigorously and more than a third in those with moderate commitment. Leafy greens are especially associated with less Alzheimer's brain pathology, according to the National Institute on Aging. Whatever the cause, adhering to the healthy diet may help millions of Americans with Alzheimer's disease, which accounts for 60-80 percent of dementia cases. 'A tailored approach may be needed when evaluating different subpopulations' diet quality,' Park explained.
Scottish Sun
4 days ago
- Health
- Scottish Sun
The ‘MIND diet' could slash your risk of dementia by up to 25 per cent, scientists discover
Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) IT'S never too late to start eating better to prevent dementia, research suggests. Over-45s who followed what's known as the 'MIND diet' were "significantly" less likely to develop the disease than those who ate other healthy meals. Sign up for Scottish Sun newsletter Sign up 2 Following the 'MIND diet' could lower your risk of dementia by up to 25 per cent, scientists say Credit: Getty MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines the Mediterranean diet, which is high in fruit, vegetables and healthy fats, with the blood pressure-lowering DASH (Dietary Approaches to Stop Hypertension), which includes whole grains, low fat dairy and lean meats. Scientists say it has a particular focus on proven "brain-healthy" foods like leafy greens, berries, nuts and olive oil. The study, by the University of Hawaii at Manoa, found participants who closely followed MIND at the start of the study had a nine per cent lower risk of dementia, with an even greater reduction, of around 13 per cent, among those who identified as African American, Latino or white. People who improved their adherence over 10 years - including those who didn't follow the diet diligently at first - had a 25 per cent lower risk of dementia compared to those whose adherence declined. The beneficial relationship was seen similarly among younger and older groups, which the researchers say suggests that there are benefits to adopting the diet at any age. Dr Song-Yi Park, associate professor at the University of Hawaii at Manoa, said: "Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias. "This suggests that it is never too late to adopt a healthy diet to prevent dementia." Researchers analysed data from more than 90,000 American adults aged 45 to 75 who provided information about their diets, starting in the 1990s. More than 21,000 developed Alzheimer's or related types of dementia in subsequent years. Five simple tests that could indicate dementia "We found that the protective relationship between a healthy diet and dementia was more pronounced among those who identified as African American, Latino and white, while it was not as apparent among Asian Americans and showed a weaker trend in Native Hawaiians,' Dr Park said. "A tailored approach may be needed when evaluating different subpopulations' diet quality." The findings were presented at the annual meeting of the American Society for Nutrition in Orlando, Florida. How to follow the MIND diet The MIND diet stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay. It combines the Mediterranean diet and the DASH diet, and was designed to target the health of the ageing brain - specifically dementia and Alzheimer's. It may also benefit heart health, diabetes and certain cancers. The MIND diet contains foods rich in certain vitamins, carotenoids, and flavonoids that are believed to protect the brain by reducing oxidative stress and inflammation. This includes lots of plant-based foods that are minimally processed and limited animal-based products, and those that are high in saturated fats and added sugars. The diet also recommends portion control, though not for weight loss. Broadly, the MIND diet has 10 food groups you should eat, and five to limit. The the 10 foods and drinks the MIND diet encourages are: Green, leafy vegetables (e.g. kale, spinach, broccoli) All other vegetables Berries (e.g. strawberries, blueberries) Nuts (e.g. almonds, walnuts, pistachios) Olive oil Whole grains (e.g. oats, brown rice, quinoa) Fish (not fried) Beans (e.g. kidney, black, pinto) Poultry (e.g. chicken, turkey) Wine (red) It recommends limiting your intake of: Butter and margarine Cheese Red meat Fried food Pastries and sweets Overall, the MIND diet principles are: 3+ servings a day of whole grains 1+ servings a day of vegetables (other than green leafy) 6+ servings a week of green leafy vegetables 5+ servings a week of nuts 4+ meals a week of beans 2+ servings a week of berries 2+ meals a week of poultry 1+ meals a week of fish Mainly olive oil if added fat is used Reduction in foods which are higher in saturated and/or trans fat Limitation of alcohol and sugar-containing foods and drinks Source: British Association for Nutrition & Lifestyle Medicine An estimated 982,000 people have dementia in the UK. This number is expected to rise to 1.4million by 2040. Alzheimer's disease, the most common type of the condition, is caused by a build-up of proteins called amyloids in the brain. Experts do not know exactly how this leads to the loss of brain cells, but research is continuing. Symptoms include memory loss, difficulty concentrating and finding it hard to carry out familiar daily tasks. Previous research has linked the MIND diet to a lower risk of cognitive decline, which can lead to dementia. Other ways to lower your risk include looking after your teeth, exercising and prioritising sleep.
Daily Mirror
5 days ago
- Health
- Daily Mirror
Foods to eat which could cut your dementia risk by 25% according to US study
Study of 90,000 Americans seems to show which foods we should eat and avoid to drastically reduce our risk of developing dementias such as Alzheimer's Improving our diet as we get older has been shown to slash our risk of dementia by as much as a quarter, according to a huge US study. Scientists analysing a special diet known to improve brain health say it shows it is never too late to start improving how we eat. The study tracking 90,000 Americans looked at the so-called MIND diet which combines the traditional Mediterranean diet with the blood pressure-lowering DASH (Dietary Approaches to Stop Hypertension) diet. It includes "brain-healthy" foods such as leafy green vegetables, berries, nuts, olive oil as well as fish and chicken. Dr Song-Yi Park, Associate Professor at the University of Hawaii at Manoa, said: "Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias. This suggests that it is never too late to adopt a healthy diet to prevent dementia." Participants were aged between 45 and 75 at the start of the study in the 1990s and more than 21,000 developed Alzheimer's or related dementias in the years that followed. Overall participants who scored higher for eating foods closest to the MIND diet had a 9% lower risk of dementia, with an even greater reduction, of around 13%, among those who identified as white and African American. People who improved their adherence to MIND over 10 years - including those who didn't follow the diet closely at first- had a 25% lower risk of dementia compared to those whose adherence declined. What is the MIND diet? MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines the Mediterranean diet with the blood pressure-lowering DASH (Dietary Approaches to Stop Hypertension) diet. It's a hybrid of the Mediterranean and DASH diets, with additional emphasis on brain-healthy foods. Key components of the MIND diet include: Emphasis on green leafy vegetables, other vegetables, berries, whole grains, beans, nuts, and fish. Restriction of red meat, butter and margarine, cheese, pastries and sweets, and fried foods. Focus on plant-based foods that are minimally processed, with limits on animal-based foods high in saturated fats and added sugars. Adherents are advised to aim for at least six servings per week of green leafy vegetables and at least one daily serving of other vegetables. At least two servings a week of berries are advised. Whole grain foods are a key component and should be sought out ahead of refined grains because they provide more fiber, vitamins, minerals, and other nutrients. Whole grain foods contain all three parts of the grain kernel - the bran, germ and endosperm. Examples include whole wheat bread, brown rice, oatmeal, quinoa, and barley and at least three servings a week are advised. The MIND diet also encourages each week to consume at least five servings of nuts, at least three servings of beans or lentils, at least two servings of poultry and at least one serving of fish. Adherents should cut down on red meet and try and stick to fewer than four servings per week. It is also advised to cut right down on cheese and fried food and limit pastries and sweet treats to fewer than five servings each week. Despite these guidelines, proponents of the MIND diet insist it is not a strict restrictive diet, but a flexible eating pattern. It has been designed to encourage 'brain healthy' foods and cut down on foods linked to poorer brain health. Dr Park presented the findings at the annual meeting of the American Society for Nutrition in Orlando, Florida. Study is observational so cannot prove definitively the diet was responsible for all the 25% lower risk of dementia but it is well established that improving diet can boost cognitive health as we age. Dr Park said: "We found that the protective relationship between a healthy diet and dementia was more pronounced among African Americans, Latinos and whites, while it was not as apparent among Asian Americans and showed a weaker trend in Native Hawaiians."
