Dr. Gary Small, M.D.

2 Weeks To a Younger Brain
Misplacing your keys, forgetting someone's name at a party, or coming home from the market without the most important item — these are just some of the many common memory slips we all experience from time to time.


The Memory Bible
The international bestseller that provides pioneering brain-enhancement strategies, memory exercises, a healthy brain diet, and stress reduction tps for enhancing cognitive function and halting memory loss.

Gary Small, M.D., is Chair of Psychiatry at Hackensack University Medical Center, and Physician in Chief for Behavioral Health Services at Hackensack Meridian Health, New Jersey’s largest, most comprehensive and integrated healthcare network. Dr. Small has often appeared on the TODAY show, Good Morning America, and CNN and is co-author (with his wife Gigi Vorgan) of 10 popular books, including New York Times bestseller, “The Memory Bible,” “The Small Guide to Anxiety,” and “The Small Guide to Alzheimer’s Disease.”

Tags: Mediterranean diet | antioxidants | Alzheimers
OPINION

MIND Diet Slows Mental Decline

Dr. Small By Thursday, 28 April 2016 03:23 PM EDT Current | Bio | Archive

Just as limiting total calories has an impact on mind health, so do the types of foods we eat. Multiple studies confirm that antioxidant fruits and vegetables, healthy grains, anti-inflammatory omega-3 fats from fish and nuts, lean proteins, and other aspects of a Mediterranean-style diet are not only heart-healthy but brain-healthy as well.

On the other hand, processed foods, refined sugars, and trans fats are unhealthy for the body and the brain.

Following these findings, Dr. Martha Clare Morris and her associates at Rush University Medical Center in Chicago created a new hybrid diet called the MIND diet — which is short for Mediterranean-DASH Intervention for Neurodegenerative Delay (DASH stands for Dietary Approaches to Stop Hypertension).

This new diet combines elements of the Mediterranean diet with elements of the DASH diet, which has been shown to lower people’s risk for hypertension, heart attack, and stroke. Both the Mediterranean and the DASH diets have also been shown to provide protection against dementia.

Even moderate adherence to the MIND diet was associated with a lower risk for developing dementia.

In the study, the scientists determined the rates of cognitive decline for more than 900 volunteers who followed the MIND diet for approximately five years. Adherence to the diet led to significantly slower cognitive decline in several areas of mental function.

The difference between the volunteer groups with highest and lowest adherence to the diet was equivalent to 7.5 years younger in brain age. When they compared the MIND diet to the Mediterranean and DASH diets, they found that those who followed the MIND diet had a lower chance of developing Alzheimer’s.

Even moderate adherence to the MIND diet was associated with lower risk.

According to the researchers, the MIND diet is easier to follow than the other diets. For example, the Mediterranean diet requires daily consumption of fish, three servings of fruits, and other vegetables.

By contrast, the new diet involves daily choices from 10 healthy food groups (green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine) combined with minimal intake from five unhealthy food groups (red meats, butter and stick margarine, cheese, pastries and sweets, and fried or fast food).

Of course, the amount of food you eat is important with any diet. The MIND diet recommends having at least three servings of whole grains, a salad, one other vegetable, and even a glass of wine every day.

Nuts are suggested as snacks, and beans are recommended every other day or so. Poultry and berries are suggested at least twice a week and fish at least once a week.

Moreover, the restrictions on the unhealthy foods are not absolute. Butter is limited to less than one tablespoon each day. Cheese and fried or fast food are limited to a single serving per week of each group. Berries, which are potent antioxidants, are the recommended fruit.
 

© 2024 NewsmaxHealth. All rights reserved.


Dr-Small
Even moderate adherence to the MIND diet was associated with a lower risk for developing dementia.
Mediterranean diet, antioxidants, Alzheimers
480
2016-23-28
Thursday, 28 April 2016 03:23 PM
Newsmax Media, Inc.

Sign up for Newsmax’s Daily Newsletter

Receive breaking news and original analysis - sent right to your inbox.

(Optional for Local News)
Privacy: We never share your email address.
Join the Newsmax Community
Read and Post Comments
Please review Community Guidelines before posting a comment.
 
Find Your Condition
Get Newsmax Text Alerts
TOP

The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. Read Newsmax Terms and Conditions of Service.

Newsmax, Moneynews, Newsmax Health, and Independent. American. are registered trademarks of Newsmax Media, Inc. Newsmax TV, and Newsmax World are trademarks of Newsmax Media, Inc.

NEWSMAX.COM
© Newsmax Media, Inc.
All Rights Reserved
NEWSMAX.COM
© Newsmax Media, Inc.
All Rights Reserved