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The Dementia Prevention Diet: What to Eat and What to Avoid to Reduce Your Risk of Alzheimer’s

By March 16, 2020 No Comments

There’s no magic pill to prevent dementia. But there is a diet that could help to slow cognitive decline. It’s known as the MIND Diet, which is short for the Mediterranean-DASH Intervention for Neuro-degenerative Delay. Experts believe that the MIND dementia prevention diet may reduce the risk of developing Alzheimer’s dementia by as much as 53 percent. Here’s what you need to know.

10 Foods to Eat

 

The recommended foods on the MIND diet are those that promote brain health. You can eat other foods on this diet, but be sure to incorporate these 10 foods each week in the recommended quantities.

 

  1. Green, leafy vegetables – Kale, spinach, broccoli and collard green are vegetables that are packed with vitamins A and C. Try for 6 servings or more weekly for the greatest brain benefit.

 

  1. Other vegetables – Incorporate at least one salad and one other vegetable daily in your diet.

 

  1. Nuts – Nuts contain healthy fats, fiber and antioxidants. Include a serving of nuts at least five times per week.

 

  1. Berries – Blueberries and strawberries both have a positive effect on cognitive health. Aim for these berries at least twice a week.

 

  1. Beans – Beans are high in protein and fiber, and low in calories and fat. Incorporate them in your diet at least three times a week.

 

  1. Whole grains – Brown rice, whole wheat pasta, and whole wheat bread are all examples of whole grain foods. Try for at least three servings of whole grains daily.

 

  1. Fatty Fish – Salmon, cod, and canned light tuna offer omega-3 fatty acids that contribute to brain health. Fatty fish’s healthy unsaturated fats are associated with lower levels of beta-amyloid, which is the protein that forms clumps in the brain associated with Alzheimer’s dementia.

 

  1. Poultry – Choose two or more servings weekly of lean poultry prepared in a healthy manner. Fried chicken does not count as a healthy poultry option.

 

  1. Olive oil – Use olive oil as your primary fat, instead of butter or margarine.

 

  1. Wine – One glass of wine daily is said to have a positive effect. There is no added effect from additional glasses.

 

5 Foods to Limit or Avoid

 

In addition to foods to include in your diet, you will want to avoid these foods, which could be counterproductive to the healthier MIND diet.

 

  1. Red meat – Limit your consumption of red meat to no more than four servings a week.

 

  1. Butter and margarine – You should be consuming less than a tablespoon daily of butter or margarine. Use olive oil instead.

 

  1. Cheese – Limit cheese in your diet to no more than once a week.

 

  1. Pastries and sweets – You should have no more than five treats weekly.

 

  1. Fried food/Fast food – Limit fried food and fast food to once a week at most.

 

Talk to your primary care provider for personalized guidelines for your specific health needs.

Seashore Gardens 5K/7K Run & Health Walk April 19th to Benefit Alzheimer’s Outreach

Run for a reason at the 10th Annual Seashore Gardens 5K/7K Run & Health Walk on Sunday, April 19, 2020 on the Atlantic City Boardwalk at Tropicana Casino & Resort.  Proceeds from this fundraising event benefit the Alzheimer’s Outreach Services at Seashore Gardens Living Center (SGLC), an independent nonprofit Home for the Aged in Galloway Twp., N.J.

The runs begin at 9 a.m., followed by the health walk. The 5K and 7K will be run on a certified course with timing provided by AKSTS and JB Sports Timing. Though costumes are not required, participants are welcome to harness their inner super powers to combat Alzheimer’s and dementia, and dress accordingly. Wheelchair participants also are welcome.

Free parking is offered from 7 am to 12 noon at the Tropicana Havana Tower parking garage. Refreshments will be provided following the race. Pre-registration is available until Wednesday, April 15 at 5 p.m. Preregistered participants will receive a t-shirt. Cost is $30 per person, or $25 for those aged 22 and under. Same-day registration will be available at the race for $40 per person, and does not include the t-shirt. Register online at http://seashoregardens.org.

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