Taking care of one’s diet and paying attention to the ingredients placed on the plate is essential for older adults to achieve healthy aging, helping aspects such as memory or concentration not to be affected at an early age. This is why studies from Harvard University and the National Institute on Aging (NIA) recommend following a MIND diet, which combines the Mediterranean diet and the DASH diet, both known to be beneficial for cardiovascular health.
This type of diet emphasizes foods rich in antioxidants, which are associated with slower cognitive decline, thus reducing the risk of developing diseases such as Alzheimer’s or dementia. They also provide omega-3 fats, vitamins E and B12, and folate, all of which are responsible for maintaining nerve function and protecting the brain from aging.
Healthy diet
It is important to maintain a balanced diet throughout our lives, that is obvious. However, when we reach a certain age, the brain faces specific challenges that can be combated with good nutrition. That is why experts recommend following a diet that helps the brain stay active, capable of solving problems, sharp, with good memory and concentration skills. It is inevitable that by the age of 65, brain functions begin to falter, but it is preventable that they decline rapidly.
MIND Diet
Although it may not seem like it, nutrition plays an essential role in brain health, as what we eat can affect blood flow, inflammation, and even the structure of the brain. That is why experts recommend a type of diet that meets the brain’s needs at this stage of life and is known to be beneficial for cardiovascular health. We are talking about the MIND diet, Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines elements of the Mediterranean diet and the DASH diet.
This type of diet emphasizes foods rich in antioxidants, which are associated with slower cognitive decline, as well as reducing the risk of neurodegenerative diseases such as Alzheimer’s. Include leafy vegetables, legumes, nuts, or fish, and avoid fried foods and red meats. The intake of omega-3 fatty acids present in this diet helps to reduce inflammation and build brain membranes, as well as vitamins E and B12, and folate, which protect the brain’s nerve function.
Tips: maintaining brain health through food
If you have followed a balanced diet throughout your life, you probably have a fair idea of what to eat. However, if someone is a bit lost, here are a couple of tips that might help:
- Add vegetables to your plate. They provide folate and vitamin K, so add some spinach or broccoli every day.
- Do you like berries? It is recommended to include blueberries, strawberries, or blackberries in your diet, which are rich in antioxidants that help protect brain cells.
- Whole legumes. It is important to maintain stable blood sugar levels, so replacing refined pasta and bread with oats, quinoa, or brown rice is a good option.
- Lean protein. Eating salmon or trout several times a week is important, as well as poultry meat, which is low in saturated fats.
- Healthy fats. It is important to protect blood vessels and reduce inflammation, so it is recommended to replace butter with olive oil or avocado.
- Reduce the intake of processed foods. Trans fats and excess sugar are the main ingredients in cakes or fried foods. It is important to significantly reduce their consumption, as they notably harm brain health.
Changing your diet doesn’t have to happen overnight, but it is important to introduce changes gradually until they become a habit and a choice, not an obligation.