A healthy mind begins with a healthy plate

Written by Emily Wunder

More and more researchers are discovering links between diet and cognitive aging.

Dementia and Alzheimer's disease are two terrible diseases with slow progression. If some dietary changes may help prevent them, why not try?

A study of about 6,000 seniors showed that those who followed certain diets had better cognitive function. They were the diet of the spirit and the Mediterranean diet.

The Mediterranean diet is mainly vegetable, with vegetables, fruits and whole grains as the main food group. It contains olive oil rather than other oils or butter and includes beans, legumes, nuts, seeds, herbs and spices.

About twice a week, fish and seafood produce healthy omega-3 fatty acids and moderate amounts of poultry, yogurt, cheese and eggs. Water is the main drink, and red wine can even be tasted in moderation. Red meat and sweets should be minimal.

The Mind Diet is a blend of Mediterranean and dietary diets aimed at fighting hypertension, or DASH diet, along with some other specificities for brain health. The main healthy brain foods to include are leafy greens, vegetables, berries, nuts, beans, whole grains, fish, poultry and olive oil. A glass of red wine a day is also included. The foods to limit and especially to avoid are red meat, butter, margarine, cheese, pastries, sweets and fried foods.

Switching to one of these diets can be a difficult change for some, but there can be cognitive benefits.

Emily Wunder is a Registered Dietitian and Registered Dietitian / Registered Nutritionist. She is from Berks County and is Regional Director of Wellness at Eurest, Charlotte, N.C. Contact her: [email protected].