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3 Alzheimer’s Prevention Diets, You Should Eat

Health medical researchers have identified and extensively studied 3 diets, that provide proper fuel that will keep your brain running in top condition for years to come first is perhaps the most well known the Mediterranean diet the second is the DASH diet or Dietary Approaches to stop hypertension and third is the newest it’s a combination of the Mediterranean DASH diet called the mind mine stands for the Mediterranean – intervention for neurodegenerative delay in my nd mind it’s a mouthful. Let’s take a quick look at these diets starting that with:

Mediterranean green vegetables

Mediterranean green vegetables are a mainstay of the plant-based Mediterranean diet a growing number of studies suggests that a Mediterranean diet may slow cognitive decline in older adults and help delay or prevent the progression of Alzheimer’s disease, a med diet is not so much measured


regimen and diet or prescribed diet as it is a lifestyle choice directing people to eat certain types of healthy food the med diet is rich in monounsaturated fats such as olive oil nuts and fish monounsaturated fats have proven to have an anti-inflammatory effect on the body which may help to end of heart disease a large and growing number of studies have looked at the positive health benefits of the Mediterranean diet. more than 500 studies were conducted in 2015 alone in one of those studies researchers from Columbia University Medical Center in New York followed more than 2,200 older people for four years focusing on how a traditional Mediterranean diet affected brain health it was one of the first studies focusing on the whole Mediterranean diets effect on Alzheimer’s and not just individual types of food to make sure they were healthy and lack cognitive impairment volunteers were given a battery of tests at the beginning of the study participants were then split into three groups, according to how closely they followed the Mediterranean diet after four years 262 participants had developed Alzheimer’s or dementia researchers found that people who most closely followed a traditional Mediterranean diet were 40% less likely to develop Alzheimer’s than people who only loosely followed the Mediterranean diet. Another popular diet that’s shown promising results in reducing the risk of developing Alzheimer’s and dementia is :

The DASH Diet Or Dietary Approaches


The DASH diet- stands for Dietary Approaches to stop hypertension it was created 25 years ago to help prevent high blood pressure and best of all it’s easy to follow US News and World Report named the – diet, the number one best overall diet on its best diet survey of 2017 the – diet was originally designed to lower sodium intake which takes your blood pressure down because the – does such a great job of lowering blood pressure. Several studies have shown that it’s also good for the brain high blood pressure is one of the leading causes of dementia and Alzheimer’s to check the cognitive benefits of the – diet, researchers in 2010 recruited 124 participants with high blood pressure who were sedentary and had body mass indexes between 25 and 44 volunteers were randomly assigned into three groups for the four-month study: A DASH diet group but no exercise, and a DASH diet plus exercise group and a control group that did an exercise or follow the DASH diet to measure changes researchers took high-resolution ultrasound images of the volunteer’s brain at the beginning of the study and then again after the four-month intervention was over they found that the DASH diet plus exercise group experienced significant improvements in neurocognitive function compared to the sedentary control group. The DASH diet plus exercise group scored an impressive 6.1 years younger conversely the sedentary control group scored eleven point seven years poorer on the same tests similar results were found on a hand-eye coordination speed test in addition not surprisingly volunteers following the DASH diet also had much lower blood pressure the DASH diet in the Mediterranean diet are very similar both are based on heart healthy eating habits that emphasize natural and processed foods rich in fruits and vegetables whole grains and nuts both diets encourage eating unsaturated fats good fats and discourage eating saturated fats things like sugar empty calories are strongly discouraged and both really promote long-term lifestyle changes the main difference between the dash and the Mediterranean diet is that the dash diet is more structured and emphasizes portion control and calorie restrictions whereas the Mediterranean diet doesn’t mention portion size or even recommend specific amounts of any food group it’s more of a lifestyle change as we mentioned earlier another important distinction between the two diets is that the dash diet allows for two to four servings of dairy products  every day given the scarcity of dairy products in many parts of the Mediterranean region many people who follow the Mediterranean diet often go days without any dairy and while the dash recommends a little bit of lean red meat the Mediterranean diet mostly excludes red meat and instead recommends fish or seafood be eaten on a daily basis given their similarity.

Mind Mine Stands


In 2015 dr. Morris released a study that showed the results of more than 900 folks following this diet for five years researchers found that those study participants who closely followed the mine diet for five years cut their risk of developing Alzheimer’s by as much as fifty-three percent dr. Morris also compared the long-term effects of the Mediterranean – and mine diet she found that you really can’t go wrong if you’re following one of these diets all three of them provided significant protection against Alzheimer’s and dementia when followed closely the Mediterranean diet lowered Alzheimer’s and dementia risk by 54% as I just mentioned the mine diet by 53 and they found the DASH diet reduce the risk of developing dementia by 39% however they did find an important difference between the mine diet and the other – anybody who’s ever dieted they’ll tell you it’s hard to stay on a diet all the time, after all, we’re only human and sticking to a diet is pretty tough but there’s some good news for our slackers when it comes to the mine diet dr. Morris found that protective brain benefits of the DASH and Mediterranean diet were negligible when participants only loosely followed them but even a marginal compliance to the mine diet lured Alzheimer’s risk by as much as 35% another positive finding was the longer people followed the mine diet the greater the cognitive benefits the brains of those in the top third most closely following the mine diet was an equivalent of seven and a half years younger than the bottom third seven and a half years what would you give for another good seven and a half years of cognitive function and even the healthiest diet in the world doesn’t do you any good if you don’t follow it dr. Morris says a mine diet is also easier to follow than the Mediterranean diet which calls for daily consumption of fish and three to four servings of fruit and veg Sybil’s every day which I don’t know about you but that sounds like a pretty tall order to me as much as I want to stay healthy and keep my brain sharp I just don’t know if I could do three or four servings of vegetables every day on top of a serving of fish at the end of the day the mind diet the Mediterranean diet and the DASH diet are not all that different and they’re all likely to be helpful.

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