The Mediterranean diet is rich in both monounsaturated and polyunsaturated fatty acids, high levels of polyphenols and other antioxidants, high intake of fiber and other low glycemic carbohydrates, and relatively greater vegetable than animal protein intake. Specifically, olive oil, assorted fruits, vegetables, cereals, legumes, and nuts; moderate consumption of fish, poultry, and red wine; and a lower intake of dairy products, red meat, processed meat and sweets characterize the traditional Mediterranean diet.
We know that a daily intake of a diet rich in plant food is one of the most important agents for preventing failing cognition or softening it’s impact. For a more in-depth understanding of the principles involved in a brain healthy diet watch this insightful video. Moreover, eating good, whole plant based food has produced positive outcomes in all parts of the body, as well as the brain.
Since most (non-organic) food is typically not as nutritious as it was a century ago, 7-12 servings (about 1/3 cup or a deck of cards) of whole plant food every day is considered necessary for most of us.
But if the Mediterranean or MIND diets sounds too difficult or like too much food or hassle, or too expensive, a recent study has shown that several simple capsules of concentrates from the healthiest fruit and vegetables was also extraordinarily beneficial for the brain.
In this randomized, placebo-controlled, double-blind clinical study conducted on healthy adults, they found that capsules of a fruit and vegetable concentrate called Juice Plus+ was able to not only maintain, but “improve key cognitive processes, including working memory, selective and sustained attention, processing speed, and executive function” (like planning and problem solving).
(If the link above does not work click on this address: https://pubmed.ncbi.nlm.nih.gov/33467530/)
Moreover, while there are more than 200 medications that have been shown to have an adverse impact on memory and cognition (see Neurotoxins below), there are nearly as many different plants, extracts, oils and other nutrients, that have been shown to potentially boost brain power mood and memory, and may help to reduce the risk for dementia including Alzheimer’s (see #10 Nutrients), as well as anxiety, depression and ADHD. See these topics under What Works For These on the opening page to this site, or under the Topical Guide tab.
One of the top experts in the world on diet, nutrition and the brain, and author of the UltraMind Solution and Food: What The Heck Should I Eat? is Mark Hyman, MD. And in this, one of many YouTube videos on brain health, Dr. Hyman talks about 5 categories of foods found to be helpful for anxiety, mood, and dementia prevention. A great simple place to start, in order to build a brain healthy diet.
(Dr. Hyman himself went through a period of anxiety, depression and early onset cognitive impairment. So he has been there, suffered that, felt those emotions, and by searching out of the box he was trained in, he has found new ways to repair his "broken brain" and help millions of others to do the same.
Finally, a simple well designed Brain Supplement can have a powerful impact on brain health mood and memory. In one of the best studies to date on the impact of nutrition on brain health and cognitive decline related to Alzheimer’s, a nutritional formulation developed at UMass-Lowell comprised of just six critical nutrients, was shown to improve cognition memory and mood in 10 of 14 individuals diagnosed with Alzheimer’s.
Similar results were found in a Phase II Clinical Trial of this Nutraceutical Formulation with more than 300 individuals diagnosed with age related cognitive decline.
Based on this combination a similar formulation containing six additional ingredients shown to support brain health and memory, has now been developed as a drink mix. It’s called Brain Health Premium, and is now sold exclusively through Memory Dynamics LLC (801- 529-8238) a sponsor of this website.
One of the added benefits of this formulation is that it requires a liquid, preferably water.
Unfortunately most of us do not realize how important water is for the brain, but 80% of our brain is water. And this water is very important to the function of our brain, and the various systems that support the brain. Its been theorized based on research that if all seniors were adequately hydrated that could reduce the incidence of dementia by a third. However, as we get older many lose at least some of their sense of thirst. Therefore, it’s often helpful to have healthy tasty water-based beverages to drink, to keep us hydrated.
