Eating away forgetfulness

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Where are the glasses again? And the front door key is gone too. In old age it is harder to remember things. This is a completely normal process that has nothing to do with dementia. Everyone would like to stop him. American scientists are now showing how this works - with the right diet.

What you eat affects the body. For example, certain foods are good for the heart and circulation. They reduce blood pressure and lower the risk of heart attacks and strokes. The better blood circulation and fewer deposits in the blood vessels also keep the thinking organ fit.

Mediterranean and antihypertensive

Because it is precisely these foods that Marthe Clare Morris and her colleagues from Rush University Medical Center in Chicago recommend in their MIND diet. It combines a Mediterranean diet with antihypertensive foods and is intended to counteract mental decline.

The researchers tested how well it works on 960 test persons who were on average 81.4 years old. At the start of the study none of them showed any signs of dementia. Study participants completed a memory test every year over a period of 4.7 years. This contained, among other things, exercises that tested the ability to remember or the speed of perception. The test subjects also provided information about their eating habits. Some strictly adhered to the MIND diet, others ate as usual.

7.5 years younger memory

The result: Participants who ate the recommended brain food did better in the memory test. On average, their brains were biologically 7.5 years younger than their peers.

A glass of wine without cheese

What do you have to eat to keep your memory moving? The MIND diet has ten recommended and five prohibited foods. Whole grains, green leafy vegetables, vegetables and legumes such as beans are particularly important. You should take it every day. Whole grain products can also be a little more: three servings per day are recommended. You should also snack on nuts and drink a glass of wine from time to time. The researchers recommend eating poultry and berries at least twice a week and fish once a week.

On the other hand, steer clear of red meat, butter, sweets and pastries, cheese and deep-fried foods. You should consume as little of this as possible.

A previous study by the researchers had already shown that the MIND diet can also lower the risk of Alzheimer's disease. Morris and colleagues now want to continuously improve their dietary recommendations in further studies. (away)

Source: Morris M. C. et al .: MIND diet slows cognitive decline with aging, Alzheimer's & Dementia, June 15, 2015.

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