You At Your Best

www.wregionAl.Com sPOnsOR cOntent The Washington Regional Memory Disorders Clinic offers a compassionate approach to the diagnosis and treatment of memory disorders. The clinic's interdisciplinary team includes board- certified Neurologist Alan Diamond, DO, Neuropsychologist Stephen Gemmell, PhD, Geriatrician Randy Shinn, MD, and Antoinette Hartman, APRN. The Washington Regional Memory Disorders Clinic provides evaluation, management and treatment of patients with memory difficulties, cognitive related problems, and memory disorders including Mild Cognitive Impairment, Alzheimer's Disease, Dementia with Lewy Bodies, Frontotemporal Dementia, and Vascular Dementia. Services include neuropsychological, neurological, psychosocial and geriatric assessments as well as neuroimaging and laboratory services. Learn more about memory disorders and treatment options by calling the Washington Regional Memory Disorders Clinic at 479-463-4444, or visit www.wregional.com/memoryclinic. Washington Regional Memory Disorders Clinic It's no secret that what we eat affects our health and wellbeing. We've long known there is 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 evidence that a particular diet can reduce the risk of Alzheimer's disease and dementia is significant for people of all ages," says Stephen Gemmell, Ph.D., director of Washington Regional's Memory Clinic at the Pat Walker Center for Seniors. "It's a healthy habit you can adopt now that will continue to benefit you years from now." 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, Gemmell explains. Researchers at Rush University Medical Center in Chicago and Harvard School of Public Health in Boston created the diet focused on brain health. An observational study showed that the MIND diet lowered participants' risk of Alzheimer's disease by as much as 53%. Research also showed that people who followed the diet functioned as if they were 7.5 years younger compared to people who did not follow the MIND diet. Scientists believe the MIND diet 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," Gemmell says. "For instance, oatmeal with a handful of berries would be a good example of a MIND diet breakfast. 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. The MIND diet is even adaptable for people unable to eat some of the recommended foods. "Following the diet even to a moderate degree has been associated with a reduced risk of Alzheimer's disease," Gemmell says. The MIND diet also recommends eliminating certain foods, according to 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. To view an outline of the MIND diet, please go to www.wregional.com/minddiet. More information about Washington Regional Memory Clinic is available at www.wregional.com/memoryclinic. Eating MIND-fully to boost your brain sundAY, MAY 30, 2021 | Active Minds - June YOuAtYOuRBest.nWAOnline.cOM | YOu At YOuR Best | 9

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