What is the mind Diet?
MIND diet stands for the Mediterranean DASH Intervention for Neurodegenerative Delay. The mind diet is yet another great reason to continue eating healthy for your physical and mental well being.
Martha Clare Morris, Ph.D. together with her colleagues, developed the diet. Morris is Rush University's Nutrition and Nutritional Epidemiology Director. Due to her involvement, the diet is also synonymously known as the mind diet rush university.
With 20 years experience researching on the link between Alzheimer's, diet, and cognitive decline Morris and her team finally developed a diet that not only helps you lose weight but also boosts your brain performance.
Studies show that the mind diet can significantly be beneficial for your brain because it can lower the risk of getting Alzheimer's later in life.
The study comprised of senior citizens from the Chicago area. All the citizens were volunteers from;
After the study, the mind diet rush university showed a 53% improvement in people that meticulously followed the diet. The researcher also noted a 35% improvement in people that followed the diet moderately.
As you may know, Alzheimer a mental illness that affects the cognitive abilities of an individual affects millions of people globally. According to alarming statistics by Alzheimers.net, almost 44 million people worldwide have Alzheimer's disease.
According to the organization, only 1 out of 4 people have visited a doctor for a proper diagnosis, either because of lack of knowledge or embarrassment.
Alzheimers.net reports that caring for Alzheimer's patients is costly, with statistics pointing towards $605 million globally with $236 million going to the US alone.
Before you start thinking that Alzheimer's disease is an old person's problem, think again. According to a research by Alz.org, many people that have Alzheimer's are regular folks, with families and jobs. Early onset of Alzheimer's can start form s early as 40 years.
The shocking thing about early onset of Alzheimer's is that people dismiss it for stress and fatigue. Proper diagnosis is paramount as it helps face the disease head-on.
So, what mind diet components?
The mind diet is a fusion of the DASH diet and the Mediterranean diet and includes brain friend food such as berries, nuts, leafy vegetables, nuts, fish, olive oil, wine, whole, and grains.
Here are the suggested portions of the Mind diet
Green leafy vegetables
Take 6 servings of green leafy vegetables like spinach and kale per week.
Eat poultry like chicken or turkey twice a week.
Consume three servings of beans such as kidney beans, black beans, etc. per week.
Eat six servings of nuts such as groundnuts, almonds, cashew nuts, peanuts or walnuts every week.
Consume one vegetable such as cauliflower or cabbage per day.
Eat fish like salmon, anchovies or herring, etc. per week.
Eat at least three servings of whole grains per day.
Limit yourself to one glass of wine per day.
Use olive oil to prepare all your meals and salads.
Eat two or more serving of berries per week.
Limit the following foods while on the brain-friendly diet.
Sweets & pastries
Eat less than 5 servings of sweets per week.
Fast foods and fried foods
Limit yourself to 1 serving per week.
Butter and margarine
Only consume less than one teaspoon daily.
Eat a maximum of 4 servings each week.
One thing that will motivate you is the fact that you don't have to follow the Alzheimer mind diet to reap full benefits strictly. If you or anyone close to you know has Alzheimer's, try the mind diet rush university and notice a huge difference.
Alzheimer's is a type of dementia and involves a deterioration of the brain. The chronic disease is the cause of about 60% of all dementia cases.
Who can get Alzheimer's disease?
Contrary to popular belief, the disease does not only occur in old age but can also occur during middle age (often as early as 40 years).
The degeneration of the mental well-being of a person with Alzheimer's occurs in a progressive manner; starts slowly and worsens over time, interfering with daily activities.
Although it's normal to occasionally forget a few things some forms of memory loss could indicate the onset of Alzheimer's. The following are Alzheimer's symptoms;
The person may not be able to distinguish people that they spend time with every day, or whether it's morning or night.
The medical fraternity terms the following as Alzheimer's risk factors
Is Alzheimer's preventable?
People who engage in physical activity, board games and eat healthy Japanese and Mediterranean diets often reduce the risk of developing the disease. Consuming food rich in mono-saturated fats and being inactive increases the likelihood of developing the degenerative disease.
Participating in games especially in social settings enhances moods and improved behavioral changes. Staying active also reduces chances of developing obesity, which physicians link to Alzheimer's development.
It's critical to note that people with Alzheimer's may not always know that they have a problem. They may find it difficult to come to terms with it and may live in denial. In such cases, the patient's quality of life could drastically decrease.
It is, therefore crucial to get help for your loved one if you notice any of the Alzheimer's symptoms. A qualified doctor can assess the patient, diagnose, and advise you on the best way forward.
There is still no cure for Alzheimer's, and the only treatment options available only lessen the severity of its symptoms temporarily. Since the patient becomes incapable of performing self-care activities for themselves, it is essential to look for caregivers to assist them.
Sometimes, the environment of the patient needs an alteration to make their lives easier. The caregiver may need to puree food or use tubes should swallowing issues arise.
Besides treating symptoms, there are a few other things that you can do to make a patient more comfortable, such as using a toilet with handles or having an easy to read clock and calendar.
There is still an ongoing research for a cure, and the research world hopes to find a cure or a prevention of the development of the disease altogether.
Exercise can help you stay trim, improve your cardiovascular health and reduce your chances of developing lifestyle diseases like obesity, stroke or diabetes.
Did you, however, know that exercise can also help you stay sharp? The following are studies done by reputable organizations to show that working out is beneficial to your mental health.
1. A study done by the Exercise Science Department at the Georgia State University proves that Exercising is good for your brain.
If you work out for about 20 minutes every day, you will help increase your heart rate, thereby pumping more oxygen to your brain. More oxygen in your brain will trigger better brain performance.
2. According to a paper by Maren Schmidt-Kassow, Nadine Zink, Julia Mock, Christian Thiel, Lutz Vogt, Cornelius Abel, and Jochen Kaiser, even moderate exercise like walking on a treadmill can help improve your cognitive function.
3. Dr. Scott McGinnis, a neurology instructor at Harvard University, claims that regular exercise can increase the volume of temporal cortex prefrontal cortex.
4. A joint research venture by the Ohio State University, the University of Illinois, and the Rice University found exercise can boost brain performance.
After observing previously sedentary older citizens between 55 to 80 years start to perform regular exercise, it was clear that they were able to reverse brain loss that comes with age.
How does exercise work to boost brain functions?
Exercise stimulates growth factors release. Growth factors help in renewal and growth of new blood vessels and cells in your brain.
Exercise also brightens your mood, reduces stress and anxiety, and makes you sleep better. Stress and anxiety and lack of sleep are some of the contributing factors to foggy memory.
What kinds of Exercise can help you get a healthy brain?
Get off your couch and put on your walking shoes to help improve your memory loss. An hour of brisk walk two or three times a week provides the recommended physical activity that can boost your memory.
If one hour is too long, you can try 30 minutes walks twice a day or 30 minutes each day of the week.
Running makes you breathe fast and sweat, which in turn channels the required oxygen to your brain. Just like walking, start by running for about 30 minutes, then increase to an hour when your body starts getting used to it.
Skipping is not only a childhood game. When done regularly, jumping rope can help you burn calories, help you have clarity of thinking and also increase your agility. The activity requires coordination as you skip continuously, which stimulates thinking.
Did you think that swimming is only for Olympics champions? Well, you were wrong on that one. Swimming can help you boost your memory by increasing blood flow to the brain feeding brain cells and helping new ones grow. As you swim, neurotropics to the brain, thereby elevating your moods.
Games that involve running
Games such as tennis, basketball, football, etc. involve a lot of running, and are an excellent way to get your heart pumping.
Aerobics make your heart pump faster and helping repair damaged brain cells. You can either enroll in a gym or invest in a home aerobics machine. The beauty of having a home aerobics machine is that you don't have to pay a gym membership, which is costly in the long-run.
An aerobics machine that you can use at home or office also lets you exercise at a time that is convenient for you. Going to the gym ensures that you follow a strict procedure that is suitable for the gym owner.
If you prefer doing your aerobics early in the in the morning, it's a hassle to drive all the way to the gym then back home for a change of clothes before you head to the office.
Yoga combines meditation, breathing techniques and poses that help you relax and sharpen your ability to focus. Yoga poses alleviate depression, improve concentration and rewire your brain to remember things more clearly.
When choosing an exercise routine for the brain, look for anything that makes you break a sweat. Any activity that makes you sweat means that your body is getting rid of toxins, and supplying your organs with freshly oxygenated blood.
Before you start your routine, ensure that you are wearing comfortable clothes and shoes. Uncomfortable clothing can cause discomfort and frustrations, raising your stress and anxiety, both enemies of a healthy brain.
If your attire is not comfy, you might end up having an unpleasant experience, a thing that makes most people dread exercise.
You can also exercise at your convenience, and you don't have to follow a gym schedule. Most people prefer to exercise early in the morning, and it's a hustle traveling all the way to the gym, go back home, change your clothes then head back to work.
Physical activity is an easy way to boost your memory performance. If you don't have the discipline to ensure that you always exercise, draw up a schedule and allocate time for exercise according to the time slots that you're free. It might not be easy at first, but with time, you will come to love the rewards.
Cognitive issues can affect a person from any age group, starting from young children to senior citizens. Although some brain problems develop with age, some are inborn, such as down's syndrome.
Issues associated with the brain can be both worrying and frustrating. The good news is that you can use supplements to reverse the effects of memory loss. The supplements can either;
Brain supplements are brain boosters that have a variety of compounds that work together to improve the clarity of thinking and alertness such as krill oil or fish oil. People from all age groups can take supplements.
The following are benefits of consuming brain supplements by people from any age;
Research has shown that when taken during pregnancy, your offspring is more likely to have a higher level of intelligence than his peers, whose mothers did not take brain supplements.
Children born with down's syndrome also have a better chance of grasping information if they take Healthy brain supplements.
Besides preventing early onset of Alzheimer's, supplements can help regrow dead and declining brain cells of people who suffer from the disease.
Supplements can, therefore, improve the quality of life for individuals with the disease.
Although you can derive most brain supplement compounds from food, it would require you to consume a huge amount of food, to achieve the same benefits as those that a single capsule can offer. It's practically impossible to eat a mountain of a particular food at ago.
Supplement manufacturers label the constitution of compounds on their packaging. It, therefore, makes it easier and convenient for a person to know what dosage of each constituent they are taking.
Health practitioners advise that a person must know how many milligrams of say choline, they are taking according to age, or during pregnancy. It is scientifically impossible for an individual to try and measure say, how many mg of DHA are in a salmon unless they are scientists in a lab.
During pregnancy, most women go through a period of forgetfulness commonly known as pregnancy brain. Pregnancy brain can hinder productivity at work because a woman experiencing the condition tends to forget even the most basic things.
Taking brain supplements can be a great solution to those that wish to remain sharp throughout their pregnancy. However, be careful to buy safe supplements that do not contain mercury or other harmful pollutants that may harm your unborn baby.
It is crucial to note that these days, there are countless companies claiming to manufacture brain health supplements that can boost brain power. When buying supplements online or over the counter, be sure to do more research on the company.
Always seek medical advice from your doctor so that they can give a go ahead for you to buy the supplements. After your doctor's advice, carefully read the package label to ensure that you're taking the recommended dose for you.
If you've ever been pregnant, then you must know how frustrating pregnancy brain can be. Although pregnancy brain varies in intensity on different individuals, forgetfulness or foggy memory may last throughout pregnancy and sometimes even after birth.
Hormones during pregnancy induce hazy memory, making you forget even the simplest of things. For instance, you might not remember where you placed your phone while holding it in your hands throughout the search.
Although forgetfulness during pregnancy is not lethal to your health, it may start to affect your daily life negatively. For instance, you may begin to slack at work because you can not remember simple procedures or appointment dates.
If you have other kids, you may start to forget to do simple things for them such as picking them up from school, or you may not even remember what child is allergic to what foods during meal preparation.
It is, therefore, paramount to effectively deal with your pregnancy brain in a safe way that will not harm you or your unborn baby.
Pregnancy help on dealing with pregnancy brain
Ensure that your supplements also don't have too many additives and that they contain both EPA and DHA. Supplement manufacturers often list ingredients and source of their fish on the product's packaging. The best supplements are from Nordic waters as they contain less mercury since Nordic waters are less polluted.
It is important to know that you're not alone during pregnancy. It always helps to talk to someone close to you about what you're going through. Remember that pregnancy is also a very sensitive stage of your life.
As much as you may want to get rid of your pregnancy brain, you must be sensible about what you consume, so that you and your unborn child can be safe. Before you embark on any treatment, be sure to consult your doctor so that they can rule out anything that may be harmful to your pregnancy.
Brain health is something that a lot of people tend to overlook. There's a big assumption that only senior citizens have brain health issues.
According to this study, most people also have the misconception that mental problems are not that common, hence no need to worry.
When it comes to mental health issues, it does not matter what age bracket you fall in: anybody can suffer from brain related-issues. Therefore, ensuring that your brain performance is at its peak is essential for people of all age groups.
Taking care of your brain is the best thing that you could ever do for yourself because your mind controls all activities in your body. The brain comprises of four sections that ensure that all your bodily functions are happening.
Sections of your brain and their roles.
The diencephalon consists of spinal fluid in all its cavities and controls all the sensory activities in your body.
The brain section is in charge of hearing, smelling, vision and tasting. Diencephalon also regulates your waking and sleeping cycle and also controls hormone production that your cells and organs need.
The cerebrum collects information from your surrounding and then helps you make a decision. Although small in size, the cerebrum is the main headquarters of your brain.
In a nutshell, the section controls your thoughts, movements, and senses.
The cerebellum is in charge of storing movements and learns sequences to enable you to make fluid reactions.
The brain section coordinates all your motor functions and ensures there your body carries them out flawlessly, for instance, letting go of a hot object without delays.
All the sensory and motor nerve connections pass through the brainstem. The brain part also regulates your respiratory and cardiac functions. Your brain stem also ensures that you stay conscious when asleep and awake.
Benefits of a healthy brain to your life
A foggy brain can affect how quickly you provide a solution at work or school. If you can think and make decisions faster, your boss is more likely to notice and value you as an employee, which could open doors for you in the future.
Taking care of your brain health can improve your social channels. A foggy brain is a source of frustrations, and a person could unknowingly lash out to friends, family or colleagues at work.
If you're constantly unhappy and unpleasant to be around, you could end up having strained relationships, and people might start avoiding you.
On the other hand, if you have a healthy brain, your personality changes from a sad, frustrated person to a happier one that people gravitate towards and want to be around.
Early detection of severe diseases
If you keep track of your mental health, you are more likely to notice the onset of serious illnesses like Alzheimer's, Dementia or ADHD. Earlier detection could mean reversal or better management of the diseases, improving your quality of life.
How can you tell that your brain has problems?
Understanding what causes brain power to slow down is a necessary step to take towards finding lasting solutions for the issue, that continues to affect millions of people.
Taking care of your brain health is just as important as taking care of your physical health. It is important to note that if poor brain function is left untreated, it can lead to dementia.
8 reasons that may lead to a foggy brain
Alcohol and drugs
Alcohol and drug consumption may initially provide a false feeling of relaxation and calmness. However, habitual use may impair the normal functions of your brain because liquor dissolves fats and oils that are essential for proper brain functioning.
If you take alcohol regularly, you might start noticing that you can no longer remember things like you did before. You might also become irritable, moody and your anxiety levels might also increase.
Stress and anxiety
Stress and anxiety lead to brain fatigue, which in turn affects your memory. It is, therefore, essential to stay away from stressful scenarios. You can also incorporate aerobics and yoga into your life, to alleviate the stress.
Lack of enough sleep
For the brain to function optimally, you must get enough sleep. Lack of enough sleep leads to forgetfulness, irritability, fatigue, and lack of focus throughout the day.
It is paramount that you consume a balanced diet to maintain a healthy brain. Avoid processed, sugary and deep fried foods. Processed and processed junk provide no nutritional value, and their consumption can make you feel lethargic.
It is crucial to up your intake of omega-3 fats as they're excellent for improving your memory. Some brain supplements also work wonders at reviving a failing brain.
People that don't exercise often experience foggy brains. Exercise is essential for proper brain function as it provides energy and oxygen that are necessary for a healthy mind.
Age comes with a fluctuation of hormones, a condition that affects how your brain functions. As you grow older, you might notice that you start to forget more easily compared to when you were younger.
Diseases like diabetes can affect your brain because of fluctuations in glucose levels. The brain needs energy (glucose) to perform well.
A considerable percentage of the brain is made up of water. Lack of enough water causes the brain cells to shrink, hindering your thinking capacity. Doctors recommend that you must consume at least eight glasses of water per day.
Pregnancy can cause a condition called pregnancy brain. The condition is characterized by forgetfulness and general slowness when processing information. Although it lasts a short time, during and a little after pregnancy, it can negatively affect your life especially if you're a working mother.
People with failing memory often withdraw from society as they can no longer relate to reality. A lot of people also lose jobs because their productivity becomes poor. The condition can also cause depression, making the problem worse.
The good news is that in most cases, reduced brain function is rectifiable. You can start reviving your health by exercising, consuming safe brain health pills, eating the right foods, getting adequate sleep and staying away from stressful situations.
What Are Brain Supplements?
Brain supplements are a concentrated form of nutrients that boost the clarity of thinking, focus, alertness, concentration, mood and memory. A lot of people also refer to brain supplements as brain vitamins.
People that take brain supplements often note an increased sense of information processing. Supplements can also help prevent further mental decline.
You, however, have to be aware of your brain needs before buying a brain supplement. Different supplements are made for different functions.
For instance, there are those that help with anxiety and depression, others increase your concentration, and there are those that reverse the loss of brain function associated with age.
The Following are 5 Effective Brain Supplements for Different Cognitive Needs
Some disorders and conditions such as ADHD, Alzheimer's, dementia, depression and other cognitive disorders can deplete DHA levels. Although DHA naturally occurs in the brain, it is paramount to take it in supplement form, to boost intelligence.
It is hence very crucial to re-stock your brain with the fatty acid to improve your brain function. Senior citizens that take the supplement have shown a lessened risk of developing old age disorders like Alzheimer's or dementia.
The supplement also contains doses of serotonin that are essential for boosting your moods. The brain supplement can improve declined brain power associated with depression, Parkinson's disease and Obsessive Compulsive Disorder(OCD)
Citicoline is useful to patients suffering from age-related brain disorders such as Alzheimer's, Parkinson's, Dementia, and even brain injuries that might result in memory loss.
A lot of people may ignore brain issues especially those associated with age. It is important to note that brain supplements can significantly improve the quality of life.
People that suffer from little cognitive power often need assistance from others to perform even the simplest tasks such as going for a short walk, because they might not remember where home is.
Depending on other people can be frustrating for people that were once strong and able. It is, therefore, necessary to to help those that may be suffering, to look for supplements that best suit their needs, so as to be independent, and live a fulfilling life.
Yoga is an ancient Hindu ascetic practice that involves breathing techniques, meditation, and specific body postures. Indians have widely practiced the discipline for over 5000 years, and it's now becoming popular globally, because of it's amazing health benefits.
Cognitive function can reduce over time due to age (usually from around the age of 40yrs), illness and certain disorders. Contrary to popular belief, people do not only yoga as a physical exercise. You can also practice yoga to improve your brain function.
Yoga unites your mind, body, and soul to put you in harmony within yourself. Once you achieve peace, you will acquire a balance and calmness that will give you self-realization, allowing you to think more clearly.
How Does Yoga Keep Your Brain Healthy?
Yoga has the power to transform your mind in unimaginable ways. The best thing about the disciplined is that it's low-impact hence can easily be practiced by people of all ages. Several studies have been conducted over the years, and they all support the following facts.
The following are brain training poses that help you achieve mental focus and relaxation
When your palms are firmly supporting your weight, try to move your legs forward over your head, so that your toes touch the ground in front of you. Stay in that position for about 30 seconds.
Yoga can increase your brain power by a huge margin because it promotes blood supply to all parts of your body. Sufficient blood supply ensures overall brain activity, brings calmness and makes your memory better.
Proper nutrition is essential for your physical well-being. What most people do not know is that consumption of certain foods can help you regain your mental ability. With the right nutrition combination, it's possible to eat your way to smartness.
Having said that, what foods are good for your memory? The following are top 5 foods that can help boost your memory
Nuts and seeds also have fiber that helps your body get rid of waste products that make your brain sluggish. Examples of seeds and nuts are chia seeds, flax seeds, pumpkin seeds, walnuts, cashew nuts, ground nuts, peanuts, and almonds.
The fishes are laden with healthy omega-3 fatty acids that are exceptionally crucial for a healthy brain. Salmon has an added benefit in that fishermen get it from in Arctic waters that are free from pollution and mercury.
Incorporating blueberries in your diet will not only ward you from diseases but will make your mental thinking capacity same as that of a 20-year-old
Mono-saturated fats help in promoting healthy blood flow. Healthy blood flow is essential in ensuring your vessels effectively transport minerals to where they are needed.
Good blood flow also ensures that the body can get rid of toxins that make the brain tired. If your brain is tired, you will find too hard to memorize and remember things.
The good thing about treating your failing brain memory with food is that you can also gain numerous other health benefits.
Food is also inexpensive and does not contain artificial colors, preservatives, and chemicals. There are also many ways to prepare the above foods into tasty desserts, main courses, and salads.