A Low Glycemic Diet that also Boosts Brain Health
The MIND diet is a hybrid of the Mediterranean and DASH diets, and according to Dr. Dean Sherzai, is a good example of an effective diet that is rich and balanced in all nutrients required for a healthy mind and body. Martha Morris, a nutritional epidemiologist and creator of the MIND diet, observed a 53% reduction in Alzheimer’s symptoms when patients adhered to the diet; however, even moderate adherence helped by 35%, suggesting that even making small changes to one’s diet can help significantly in preventing Alzheimer’s disease. Prediabetics can safely enjoy incorporating the Mediterranean diet, knowing they will be reducing their chances of developing diabetes by up to 50 percent. The diet is also recommended for diabetics, as the food groups that make up the diet have a low glycemic index and have the potential to combat insulin resistance in diabetics.The Mediterranean diet is composed of many vegetables: especially dark leafy greens such as arugula, collards, spinach, and kale. Other good vegetables include carrots, celery, beets, broccoli, cucumbers, onions, peas, peppers, and sweet potatoes. When consuming carbohydrates such as sweet potatoes, diabetics can eat their meal alongside a glass of lemon water or fermented pickles (such as cucumbers or sauerkraut) to decrease the starch absorption and prevent a sudden spike in blood sugar. Most doctors also recommend choosing carbohydrates that are high in fiber, such as cruciferous vegetables, leafy greens, mushrooms, legumes, and whole grains, as high fiber carbohydrates naturally slow down the absorption of starch into glucose.
Lipid Dysregulation Causes Memory Loss
According to researcher and neurologist, Dr. Sherzai, almost 90% of Alzheimer’s and a great majority of dementia are caused by lifestyle changes and can be prevented by following a mostly plant-based diet, rich in vegetables, fruit, beans, legumes, and avoiding highly processed foods. He believes that by changing your diet, you can achieve complete reversal of most diseases, particularly when it comes to cognitive health and preventing strokes.Sherzai explains that Alzheimer’s is thought to develop when a person inherits the APOE4 gene that is associated with early onset of the disease. However, not everyone who inherits this gene actually develops Alzheimer’s. Why is this? The reason is primarily believed to be lifestyle-driven with differences in diet and activity levels to be the driving force between whether or not someone actually develops the condition.
Olive Oil Helps Fight Dementia and Diabetes
Olive oil is the primary choice of oil frequently used in the Mediterranean diet and for very good reasons. Extra virgin olive oil is the least processed olive oil available and is packed with antioxidants that help fight disease. It has a high content of monounsaturated fatty acids that are very beneficial for heart health. Furthermore, extra virgin olive oil is believed to have anti-inflammatory properties, helping to fight against inflammatory-caused diseases such as type 2 diabetes, heart disease, arthritis, and dementia. The LDL (low density lipoprotein) and triglycerides help reduce glucose levels, helping to alleviate symptoms of diabetes. Consider choosing organic extra virgin olive oil to maximize nutrients as it’s found to contain much higher levels of tocopherols, polyphenols, and oleic acid than conventionally produced olive oil. These are natural antioxidants present in olive oils.Grains make up a great portion of the Mediterranean diet, but it’s often advised to opt for intact grains. These are grains that haven’t been ground or processed finely and still carry much of their nutrients. Some examples include wheat berries, barley, quinoa, steel-cut oats, rye berries, amaranth, millet, kamut, and sorghum.
Rising Blood Sugar Levels Responsible for Diabetes and Alzheimer’s
There is also the belief that rising blood sugar levels are linked to both diabetes type 2 and Alzheimer’s. Scientists have found that aside from the pancreas, the brain also produces insulin, and when insulin levels drop, it can result in food cravings. As dementia progresses, it weakens the part of the brain that is responsible for self-restraint in our diets, making it harder for individuals to restrict their sugar intake. Research has also found possible mild to severe nervous system damage in type 2 diabetics, resulting in impaired blood flow to the brain, which increases the risk of Alzheimer’s and other cognitive health conditions. These findings are important as they help both kinds of patients in monitoring diet and lifestyle factors to control or minimize symptoms of disease.The Key to a Healthy Mind and Body is Avoiding Processed Food
When choosing meat, try to avoid any packaged processed meat such as hot dogs, ham, bacon, deli meat, and salami, as these may increase your risk of developing chronic diseases like hypertension and heart disease due to their high saturated fat content. Bacon can be enjoyed very minimally as a special treat; however, try to select uncured bacon as it’s less processed and won’t contain artificial nitrates, like in cured bacon. If you have local farms around you, you could sample some of their bacon as it’s likely to be less processed than store-bought packaged meat and a good way to support local agriculture. Center-cut bacon also contains less fat while still containing plenty of flavor. As with red meat, it may be consumed moderately, and lean cuts are preferred. Poultry is a good choice, as well as fatty fish such as wild salmon, mackerel, herring, and sardines. Other things you should try to avoid are fast food, fried food, and sugary food such as candy and pastries. It is important to avoid these to prevent diabetes.You may still include dairy in your diet as it is a good source of calcium that is necessary for bone and heart health, but it should be enjoyed moderately. Again, it’s best to avoid processed cheese and opt for fresh goat cheese instead, which is full of protein, niacin, iron, potassium, and calcium. Ricotta, fresh mozzarella, and aged cheddar are also good options. Avoid American cheese or any cheese that lists natural or artificial dyes, preservatives, and stabilizers in their ingredients as these are processed and often a bad choice for your health.
Did you know that diabetics observed a significant decrease in their blood sugar levels after adhering to a Mediterranean diet? The improvement in insulin efficiency was associated with eating less processed food. Going on a short walk after meals may also improve blood sugar levels as walking encourages muscles to use up any glucose in your body for energy, helping you to sustain a healthy blood sugar balance. Exercise also improves cardiovascular health which is very important for older adults.
Why not incorporate small changes in your lifestyle today? Even minor changes can create a big difference in your overall health, so start slow and see the difference for yourself!