The Mead diet not only protects the cardiovascular system, but also has 3 major benefits! Nutritionist: 6 key points of the Mead diet

Alzheimer's disease is an irreversible brain disease caused mainly by the deposition of amyloid-β in the brain, which causes inflammation of brain neurons. Studies abroad have found that the MED diet can improve cognitive function, slow degeneration, and reduce the risk of cardiovascular disease and Alzheimer's disease. What is the point of the Mead Diet? Let’s hear what nutritionist Lin Shihang has to say.

What is the Med Diet?

Nutritionist Lin Shihang said that since the abbreviation of the MIND diet also means mind, the MIND diet is also called the mind diet. MIND diet is the abbreviation of Mediterranean-DASH Intervention for Neurodegenerative Delay diet, which means a combination of the Mediterranean diet and the DASH diet as a dietary approach to slow down neurodegeneration.

The origin of the Mead diet

The Mediterranean diet was invented by Morris, a nutritional epidemiologist at Rush University School of Medicine in Chicago. Morris observed in a previous study (Prevencion con Dieta Mediterranea) that subjects with high cardiovascular risk not only had a reduced cardiovascular risk but also had substantial improvements on cognitive behavioral tests when they were assigned to eat a Mediterranean diet.

Additionally, in another study, overweight subjects who ate the DASH diet for four months not only experienced improvements in blood pressure, but also an increase in their psychomotor speed. After reading these studies, since the Mediterranean diet is effective and the DASH diet is effective, the two diets were combined to create the MedDiet.

6 Key Points of the Mead Diet

As a descendant of the DASH and Mediterranean diets, the Mindful Diet shares many nutritional characteristics with these two diets:

1. Eat plant-based foods: Pay attention to plant-based foods, such as green leafy vegetables, such as spinach, kale, broccoli, etc.

2. Pay attention to eating fish: limit animal foods, but pay attention to eating fish. It is recommended to have at least one fish-based meal per week (the Mediterranean diet recommends more than 6 times)

3. Limit saturated fatty acids: Limit the intake of foods rich in saturated fatty acids.

4. Choose berries: We don’t particularly emphasize “eating more” fruits, but we recommend choosing berries as fruits.

5. Intake of dairy products: Drink more than 2 servings of dairy products every day.

6. Eat whole grains: such as oats, sweet potatoes, and potatoes (the Mediterranean diet includes more than 2 servings of potatoes per day).

The MyD diet recommends consuming whole grains such as oats, sweet potatoes, and potatoes.

Nutritionist Lin Shihang said that there are also some NG foods in the McDeer diet that should be eaten less or avoided, including: red meat (pork, beef, lamb and offal), cream, and full-fat cheese (too much saturated fat), desserts (high in calories, high in fat and excessive in refined sugar) and fried foods.

The effects of the Mead diet

The focus of mindful eating is mainly on improving cognitive function or delaying degeneration. Morris integrated a previous project (Rush Memory and Aging Project, MAP). From 2004 to 2013, 1,068 elderly respondents completed a dietary questionnaire and were followed up for several years. During the average follow-up period of 4.5 years, 144 respondents were diagnosed with Alzheimer's disease.

Morris used the Mindful Eating Diet Scale to classify the respondents according to their scores. The results showed that if they followed the principles of mindful eating more closely, the decline in overall cognitive scores would slow down.

In addition, after integrating the data of these subjects, Morris' team also compared the intake scores with the risk of Alzheimer's disease. The results showed that the "McDea diet" can help reduce the risk of Alzheimer's disease, and the overall risk value can be reduced by 50%.

Conclusion

To date, there are still many ongoing studies on the MYD diet, but based on current results, scholars believe that because the MYD diet is rich in dietary fiber and polychemicals, it helps prevent brain neurodegeneration.

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