The Mind Diet: Optimising Brain Health and Reducing Alzheimer's Risk

MedHeads

Matters! In this episode, Dr Ferghal Armstrong and Charmmy Cheng delve into the fascinating world of the mind diet – a blend of the Mediterranean and DASH diets. Learn about the science-backed benefits of this dietary approach to brain health and gain insight into the specific foods to emphasise and limit for optimal cognitive function.

**Key Points:**

- Dr Ferghal and Charmmy elucidate the origins of the mind diet, its emphasis on a whole food, plant-based approach with low salt and plenty of olive oil. They discuss the role of the mind diet in reducing the risk of Alzheimer's and the slowed brain aging effect.

- Charmmy breaks down the ten recommended food types and the five to limit, highlighting the importance of berries for their antioxidants. She also explains the impact of alcohol and the reasoning behind limiting red meat and fried foods.

- The significance of metabolic health and the relationship between diet, vascular health, and brain health is discussed, providing a holistic perspective on the mind diet.

**Learning Outcomes:**

1. Gain an understanding of the origins and underlying principles of the mind diet and its specific focus on brain health and cognitive function.

2. Identify the ten types of foods recommended and the five to limit in the mind diet, and comprehend the rationale behind these recommendations.

3. Understand the role of metabolic and vascular health in relation to brain health and how the mind diet leverages these connections for overall cognitive well-being.

**Actionable Takeaways:**

1. Incorporate more whole grain carbohydrates, vegetables, nuts, beans, and high omega-3 fatty fish into your diet to support brain health and cognitive function.

2. Consider the mind diet’s recommendation to limit red meat, fried foods, full-fat cheese, and pastries for a more brain-healthy dietary approach.

3. Be mindful of the importance of berries as a source of antioxidants and consider their inclusion in your diet for cognitive well-being.

4. Aim for a moderate salt intake and consider lower sodium options when using condiments and sauces for cooking.

**Quote:**

"The mind diet augments nuts and pushes away red meat, which underscores the link between metabolic health, vascular health, and brain health." - Dr Ferghal Armstrong