daugen
Epic Contributor
after five months of testing my oldest brother was just told he has some early form of dementia,
the bad news, and good news, very treatable and good long term prognosis. Thankfully.
Which of course made me wonder how to avoid dementia as a senior.
one of us is going to the last one to hold on to his marbles.
TxDon's diet is the very best for brain health.
for those of us who can't go all the way veggie, here's what I found
that we can eat to assist in some minor way our brain health.
nothing new here, chicken and fish vs limited red meat.
and blueberries, I do keep eating my blueberries.
The
MIND diet, which combines elements of the Mediterranean and DASH diets, is widely recommended by researchers as the best eating pattern for seniors to help prevent dementia and slow cognitive decline. This diet emphasizes plant-based foods and limits animal-based and processed foods.
Foods to Eat Regularly
The MIND diet focuses on 10 "brain-healthy" food groups. Incorporating these into daily and weekly meals is key:
To maximize the benefits of the MIND diet, it is important to limit or avoid five "unhealthy" food groups:
the bad news, and good news, very treatable and good long term prognosis. Thankfully.
Which of course made me wonder how to avoid dementia as a senior.
one of us is going to the last one to hold on to his marbles.
TxDon's diet is the very best for brain health.
for those of us who can't go all the way veggie, here's what I found
that we can eat to assist in some minor way our brain health.
nothing new here, chicken and fish vs limited red meat.
and blueberries, I do keep eating my blueberries.
The
MIND diet, which combines elements of the Mediterranean and DASH diets, is widely recommended by researchers as the best eating pattern for seniors to help prevent dementia and slow cognitive decline. This diet emphasizes plant-based foods and limits animal-based and processed foods.
Foods to Eat Regularly
The MIND diet focuses on 10 "brain-healthy" food groups. Incorporating these into daily and weekly meals is key:
- Green, leafy vegetables: At least six servings per week (e.g., kale, spinach, collard greens, salads).
- Other vegetables: At least one serving daily (non-starchy vegetables are ideal, such as broccoli, carrots, and bell peppers).
- Berries: At least two servings per week (especially blueberries and strawberries, which are rich in antioxidants).
- Nuts: Five or more servings per week (walnuts are particularly good due to omega-3s).
- Whole grains: At least three servings daily (e.g., oatmeal, brown rice, quinoa, whole-wheat bread/pasta).
- Fish: At least one serving per week (fatty fish like salmon, sardines, and tuna are excellent sources of omega-3 fatty acids).
- Beans: At least four servings per week (including lentils, black beans, and chickpeas).
- Poultry: At least two servings per week (ideally not fried).
- Olive oil: Use as your primary cooking fat instead of butter or margarine.
- Wine: One glass per day (optional, discuss with a healthcare provider).
To maximize the benefits of the MIND diet, it is important to limit or avoid five "unhealthy" food groups:
- Butter and stick margarine: Less than 1 tablespoon per day.
- Cheese: Less than one serving per week.
- Red meat: Less than four servings per week (beef, pork, lamb, and processed meats).
- Fried and fast food: Less than one serving per week.
- Pastries and sweets: Less than five servings per week.
