You At Your Best

It's no secret that what we eat affects our health and well-being. Medical research has long shown a connection between poor diet and illnesses such as cancer, cardiovascular disease and diabetes. Now research is also showing that what we eat can affect our brain function. "Having scientific evidence that particular dietary patterns can potentially reduce the risk of Alzheimer's disease is a significant development for people of all ages," says Stephen Gemmell, Ph.D., director of Washington Regional's Memory Clinic at the Pat Walker Center for Seniors. In recent years, the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet have been successful in helping many Americans lower their blood pressure and reduce their risk of cardiovascular disease and diabetes. The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a combination of those two diets, Dr. Gemmell says. "Researchers set out specifically to create a dietary pattern that focuses on brain health." Those researchers, at Rush University Medical Center in Chicago and Harvard School of Public Health in Boston, in an observational study were able to show that the MIND diet lowered participants' risk of Alzheimer's disease by as much as 53 percent. The study's scientists are not certain exactly how the MIND diet works, but believe it relieves inflammation in the body and reduces oxidative stress. Oxidative stress occurs when large amounts of unstable molecules called free radicals accumulate in the body, causing damage to cells. The brain is particularly vulnerable to this process. Plus, the foods of the MIND diet contain nutrients that are believed to prevent plaque formation in the brain that has been linked to Alzheimer's disease. What are MIND diet recommendations? • At least three servings of whole grains each day • At least one dark-green salad and one other vegetable each day • Berries at least twice a week • At least a one-ounce serving of nuts each day • Bean or legumes at least every other day • Poultry at least twice a week • Fish at least once a week • A five-ounce glass of red wine each day (purple grape juice provides many of the same benefits) "For most people, these foods are readily available at supermarkets and fit in with most meal plans," Dr. Gemmell says. "For instance, a breakfast of oatmeal with a handful of berries would be a good example of a MIND diet choice. Chicken and vegetable stir-fry with brown rice would be a suitable lunch or dinner." There's even room for snacks, he points out, such as nuts, carrots with hummus, peanut butter and banana. For people unable to eat some of the foods on the MIND diet, all is not lost. "Following the diet even to a moderate degree has been associated with a reduced risk of Alzheimer's disease," Dr. Gemmell says. The MIND diet also recommends eliminating certain foods, according to Dr. Gemmell. It limits cheese, fried food and fast food to no more than once a week, pastries and sweets to less than five times a week. Olive oil is recommended in place of butter or margarine. While more research is in order to help us fully understand how the MIND diet works in reducing cognitive decline, early research shows that it is a promising approach to maintaining brain function. More information about Washington Regional Memory Clinic is available at wregional.com/seniorhealth. Washington Regional committed to senior care Washington Regional Senior Health Clinic's multidisciplinary team includes geriatricians, geriatric nurse practitioners, a neurologist, neuropsychologists and social workers who are specially trained in senior care. With two convenient locations, Washington Regional offers: • Primary care services (ages 70+) • Geriatric consults • Memory Clinic • Movement Disorders Clinic Washington Regional Senior Health Clinic (Located in the Pat Walker Center for Seniors) 12 E. Appleby Road Fayetteville, AR 72703 Washington Regional Senior Health Clinic (Located in the UAMS Schmieding Center) 2422 N Thompson Street Springdale, AR 72764 For more information, visit wregional.com/seniorhealth or call 479-463-4444. SpoNSor coNTeNT The research behind the MIND diet Being MIND-ful to improve BrAin FunCTion Stephen Gemmell, ph.D. SATURdAY, nOvEmBER 30, 2019 | dEcEmBER - SEniOR HEAlTH nwAdg.cOm/YOUATYOURBEST | YOU AT YOUR BEST | 13

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