The Mediterranean Diet Plan and Memory
Improve Memory and Concentration With This Popular Diet
Sep 7, 2009
The Mediterranean diet plan may help prevent memory loss and reduce a person's risk for Alzheimer's disease. Researchers at Columbia University Medical Center came to this conclusion after analyzing 1,393 people with healthy brains and 482 people who were experiencing slight memory loss. The researchers took an in-depth look at the types of food the two groups were eating.
They found that the participants who consistently ate the types of foods that are part of the Mediterranean diet plan decreased their chances of later developing dementia by nearly 50 percent. The results further suggest that even people with mild memory loss can significantly benefit from this particular diet. According to researchers, the Mediterranean diet is more effective in preventing memory loss when it is combined with regular exercise.
Mediterranean Diet Menu
According to the American Heart Association, the Mediterranean diet menu consists of foods that are low in saturated fat. People who follow this diet plan eat foods containing monounsaturated fats, which don't raise cholesterol levels. Olive oil is an example of a source of monounsaturated fat that is typically used in the Mediterranean diet.
Other foods that are part of the Mediterranean diet menu include fresh fruits and vegetables, beans, nuts, potatoes, seeds, bread and cereals. Dairy foods such as cheese and milk are eaten in moderation. Eggs, fish and chicken are also eaten in limited quantities. Most people on this diet eat little, if any red meat.
Other Brain Foods
Berries, which are rich in antioxidants, are among some of the most highly recommended brain foods by many in the medical community. Antioxidants help reduce the mental deterioration that is associated with aging. According to Making a Good Brain Great by Daniel G. Amen, M.D. (Crown Publishing Group, December 2006), studies on lab rats found that eating blueberries increased the rats' ability to learn new motor skills.
Blueberries provide the most protection from cognitive decline. However, other berries also help support healthy brain functioning. They include strawberries, cranberries, raspberries, and blackberries. Other brain foods that contain antioxidants include cherries, red grapes, avocados, beets, red bell peppers, and kiwis. For the best results, eat foods from the entire color spectrum to get a complete mix of various antioxidants.
Memory Loss Treatments: Brain Boosting Exercises
Aerobic exercise is showing promise in preventing memory loss. Treatments to preserve brain functioning should ideally begin before any signs of cognitive decline become evident. According to the National Institutes of Health, people who exercise for 15 minutes at least 3 times a week are up to 40 percent less likely to develop Alzheimer's disease.
People of all ages can get the brain boosting benefits of regular physical activity. This can be accomplished without paying for a membership to a gym. Going for a brisk walk, doing house chores, such as cleaning and gardening, are all forms of physical activity that can help support healthy cognitive functioning.
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