5 Foods To Prevent Memory Loss

Do you ever worry that you can't remember a name, or maybe a place you were recently?  Memory loss, and sometimes dementia, too often come with aging.
As it turns out, what we eat, even in our later years, can have an effect on our cognitive function.
The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, takes two proven diets – DASH and Mediterranean – and zeroes in on the foods in each that specifically improve brain health to potentially lower your risk of mental decline. Although there’s no surefire way to prevent Alzheimer’s disease, which the MIND diet initially targeted, or other types of dementia, eating healthful mainstays – such as leafy greens, nuts and berries – may lower a person’s risk of developing the progressive brain disorder.

The MIND diet was developed by the late Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through a study funded by the National Institute on Aging that was first published in 2015. The study found the MIND diet lowered Alzheimer's risk by about 35% in people who followed it moderately well and up to 53% for those who adhered to it rigorously. Follow-up studies also connect the MIND diet to other positive cognitive effects.

  • Family friendly. Family members can easily eat meals together with little or no modification. The food options are healthy and balanced enough for all ages.
  • Budget friendly. Foods for this diet are easy to find at a typical grocery and don’t require expensive or specialty food items.
  • Planet friendly. The diet considers the environmental effects of food choices. It’s largely plant-based and/or the foods are mainly sustainably grown and produced.
  • Vegan and vegetarian friendly. Recipes can be modified for a vegan or vegetarian diet.
  • Gluten-free friendly. Recipes can be easily modified and still follow a gluten-free diet.
  • Halal friendly. Recipes can be easily modified and still follow the diet.
  • Kosher friendly. Recipes can be easily modified and still follow the diet.
  • Low-carb. The MIND diet’s brain-healthy food groups are naturally low in carbs. Low-carb diets contain significantly less calories from carbs than the federal dietary recommendation of 45% to 65%.

How Does the MIND Diet Work?

  • Eat seven 1-cup servings of leafy green vegetables weekly.
  • Eat five ½-cup servings of berries weekly.
  • Include whole grains and other vegetables daily.
  • Drink a daily glass of wine (optional).
  • Snack on nuts most days and eat a ½-cup of beans every other day.
  • Have poultry and a ½-cup serving of berries (blueberries are best) at least twice weekly.
  • Have fish at least once a week. 
  • Extra-virgin olive oil, with two single-tablespoon daily servings, is your go-to, replacing butter, margarine or vegetable oil when cooking.
  • Have fewer than four servings of red meat and meat products like sausage weekly.
  • Have fewer than five sweets or pastries weekly.
  • Consume two single-ounce servings or less of full-fat cheese weekly.

Weekends I may have pizza or pasta, but during the week I at as closely as possible to the MIND diet.  I feel better for it and wanted to share with you!