When a person undergoes a different diet than the one they usually had, it is usually because they want to lose a few extra kilos. This can be for cosmetic or medical reasons.
It is no secret to anyone that being overweight causes a large number of diseases, such as type 2 diabetes, coronary heart disease, hypertension, cardiovascular accidents, sleep apnea and much more.
So, those who decide to change their eating habits, for much healthier ones, are making a good decision, because they are betting on a fuller, and more pleasant and lasting life.
However, when making a diet, it is important to take into consideration some aspects. For example, it is never recommended to start a diet on your own criteria. That is, you are the one who establishes the amount of food you are going to eat, the type of food you are going to eliminate and the amount of weight you are going to lose.
All these aspects must be determined by a professional in the field, namely, a nutritionist. This is the person who has the necessary training to indicate a diet that does not endanger your health, since doing it on your own could deprive the body of certain essential nutrients for its proper functioning.
When it comes to dieting, we often focus on the way our bodies look and put our minds to one side. But is there a diet that helps improve our mental health? Of course! This is the Mind Diet.
Have you heard of her before? By 2019 it was considered one of the most popular diets. If you are interested in knowing more about this diet and how to do it, you cannot stop reading this interesting post.
Instructions for doing the Mind diet
Different scientific studies have determined that the way we eat can influence the risk of suffering from cognitive deterioration and even dementia, which includes Alzheimer’s disease.
Simply put, eating certain foods and avoiding others allows us to enjoy better mental health. This is where the Mind diet comes into play.
This diet is the result of the combination of two other diets, the Dash and the Mediterranean diet, which have been shown to provide many health benefits.
The Mind diet was developed by a nutritional epidemiologist, who sought to reduce the risk of suffering from diseases such as Alzheimer’s, through a diet that promoted the intake of healthy foods for the brain.
This diet is based on a series of investigations carried out on different nutrients that are mainly found in foods obtained from plants, whole grains, beans, nuts, vegetable oils and fish, which are responsible for protecting brain cells. And fight inflammation and oxidation.
His eating plan proposes combining Mediterranean diet foods, which are loaded with vegetables and olive oil, with Dash diet foods that are low in saturated fat and sugar.
It should be noted that both diets are related to the improvement of heart health and the prevention of diseases, such as cancer. Also, its benefits extend to improve brain health.
Although it is true that this eating pattern is beneficial for the whole body, the results you obtain will depend on the degree of commitment you have assumed.
Decline in brain function is not something that can happen overnight. Usually, this is a process that takes years. Therefore, the brain protection measures that are taken must be part of a long-term lifestyle.
Which means that, by doing this diet, you are not only engaging with your body, but also with your mind? Hence the importance of assuming it, from now on, as a new lifestyle, one that seeks to improve your mental health.
Now that you know what the Mind diet is about and what its goals are, the next thing you need to know is which foods are allowed and which ones you should avoid at all costs.
What do you need to do the Mind diet?
Among the foods recommended by the Mind diet, are the following:
- Green leafy vegetables. It is recommended that you consume them in at least six servings per week. Vegetables included are: kale, spinach, broccoli, Swiss chard, arugula, lettuce, etc.
- Other vegetables, at least one serving of them a day.
- Nuts, about five servings per week.
- Berries, two servings per week. Although the research only covers strawberries, you can also include blueberries, raspberries, and blackberries, due to their great antioxidant benefits.
- Beans, about three servings per week, including lentils and soybeans.
- Whole grains, about three servings daily. This includes oatmeal, quinoa, brown rice, whole-grain pasta, and whole-grain bread.
- Fish, only one portion per week. The fish should preferably be one that contains large amounts of fatty acids and omega-3, such as sardines, trout, salmon, tuna, etc.
- Poultry, that is, turkey and chicken two servings a week.
- Olive oil for all types of preparation.
- A daily glass of wine.
Just as you need to know which foods are allowed, you also need to be aware of which foods to limit. Among them are:
- Butter and margarine.
- The cheese.
- Red meat.
- Fried foods.
- The cakes and the sweets.
It should be noted that this diet does not propose to eliminate these foods completely. Rather, the idea is to limit how much you eat each week, since these foods are linked to poor brain health.
If you consider that it is not possible for you to comply with the daily portions proposed by the Mind diet, do not be discouraged. This is no reason to abandon it completely. Experts say that even by following it partially, you can reduce the risk of Alzheimer’s in the future.
But, in addition to the above, what other benefits are reported by following the diet proposed by the Mind diet? Let’s see it.
Tips for doing the Mind diet
Knowing the benefits of the Mind diet can end up encouraging you to start doing it today. Among them are:
- Those who follow this diet show less cognitive decline and memory loss.
- The combination of green vegetables, nuts and vegetables make it better preserve the proper functioning of the brain.
- Food intake is balanced.
- Because it is a low-fat diet, it helps reduce cholesterol and triglycerides.
- Since it lowers cholesterol and normalizes blood pressure, it also significantly reduces the chance of developing cancer.
- It maintains a good balance in the body.
- You will eat in a tasty and healthy way, which means that you will not get bored or feel that it is a diet that is too strict or forced.
Submitting to a new diet can be a change that, at first, is hard. But don’t be discouraged. Little by little you will adapt and, when you least realize it, you will have already made it part of your life.
Be patient. Don’t expect to see results overnight. If you stay focused on the benefits to your health, you will follow the diet without stress and with a good attitude, because the goal is not simply to lose a few extra kilos.
What are you waiting for to start doing the Mind diet? Remember that the way you eat has an effect on your brain. Make sure that this effect is always positive so that, even when the golden years of old age arrive, you have a mind in optimal conditions.