It’s never too late to make some healthy changes to your diet to boost your brain health and prevent Alzheimer’s disease. In fact, new Rush University Medical Center study shows that following the tasty MIND (Mediterranean Intervention for Neurodegenerative Delay) diet can reduce your risk of developing Alzheimer’s disease by 53 percent! Simply eat:
Two servings of berries weekly! They’re the sweetest brain-saving food around! “Research shows strawberries, blueberries, raspberries and blackberries are particularly rich in the antioxidants linked to better brain health,” says lead study author Martha Clare Morris, Sc.D., of Rush’s Institute for Healthy Aging.
Olive oil and nuts every day! Both contain brain-nourishing monounsaturated fats, says Morris — and because those fats are filling, they help control your appetite. That, in turn, lessens the likelihood you’ll load up on brain-harming fat sources, such as those in butter and red meat. Eating three servings of fiber and protein-rich beans each week has a similar effect.
Fish once a week! And it doesn’t have to be salmon! All fish, including cod, halibut, tuna, even canned sardines, are linked to a stronger, sharper mind. The reason? Your brain is nearly 60 percent fat — and the omega-3 fatty acids in fish help ensure that your brain fat stays in tiptop shape!
Wine each night! On the MIND diet, you can enjoy a glass of wine with dinner every day! Moderate amounts of vino appear to reduce the brain plaque linked to Alzheimer’s.
Snooze your way smarter! Losing just a few hours of sleep can erode your memory, reveals recent University of Pennsylvania research. Your brain consolidates new information at night — and comes up with new ideas then, too. Skimped last night? Don’t worry: One good night’s slumber can help make up for memory losses caused by too little slumber the night before, say National Sleep Foundation experts.