From my vast medical experience, I understood one thing very well: people do not realize the importance of a healthy lifestyle and a balanced diet until they are faced with a serious health problem. All is well if there is a solution to this problem. What if not? Prevention is in many cases the best treatment. For example, in the case of brain health. We can never be sure how things will turn out in old age. But what we can do is take care of our brain with proper nutrition and regular mental activity.
Choose a "brain-healthy" diet. The results of recent studies in the field of dietetics and nutrition show that the following foods have the most beneficial effect on brain activity: vegetables (primarily green leafy), nuts (almonds, walnuts and hazelnuts), olive oil, blueberries, beans, whole grain products, fish and poultry. At the same time, it is recommended to introduce a reasonable restriction on the consumption of red meat, flour products and sweets (sugar), margarine, high-fat cheese, fried foods and fast food. Such a diet is useful not only for the brain, but also for the body as a whole, as it helps to lower blood pressure and cholesterol levels.
In recent years, there has been a lot of talk about the Mediterranean diet in relation to the prevention of dementia. During this time, studies have appeared, according to which adherents of this diet are less likely to get Alzheimer's disease.
According to Dr. Richard Isaacson, who directs the Alzheimer's Prevention Clinic at Weill Cornell Medicine and NewYork-Presbyterian Hospital, "Most people are unaware that it's possible to take control of your brain health". He also said that "For every point of higher compliance with the Mediterranean diet, people had one extra year less of brain aging."
It is no coincidence that in 2021 the Mediterranean diet has received a leading place in the top food diets. Why? See in this article:
https://edition.cnn.com/2021/01/05/health/mediterranean-diet-2021-best-diet-wellness/index.html
How does this diet work?
This diet is based on healthy fats such as olive oil, nuts, avocados, and tahini, as well as an abundance of vegetables, fruits, and legumes. In addition, the menu here has a lot of sea fish and moderate consumption of poultry meat.
- The real Mediterranean diet consists of simple plant-based dishes. It suggests that every meal should consist primarily of fruits, vegetables, whole grains, legumes, and seeds. It is also necessary to add a small amount of nuts to the daily menu.
- The diet involves the mandatory introduction of extra virgin olive oil into the diet. Olive oil is often used for both frying and fresh cooking. Other fats, including butter, are rarely consumed.
- Those on a Mediterranean diet should say goodbye to refined sugar and flour.
- Dairy products are used in the form of yogurts and low-fat cheeses (mozzarella, feta, halloumi). These products are consumed daily (or weekly) in moderate portions.
- Fish, rich in unsaturated omega-3 fatty acids, stimulates the brain and is a staple food for the inhabitants of the Mediterranean.
- Meat rarely appears on the table: usually in very small portions – just to spice up the dish. Instead of meat, the diet may include eggs, dairy products and poultry. However, in much smaller quantities than with traditional nutrition.
- Drinkers, in turn, will be happy to know that red wine, known for its health benefits, is allowed as part of the Mediterranean diet. And you can drink it at least every day, most importantly, in moderation.
How to switch to the Mediterranean diet?
The easiest way is to start replacing one food from the next meal. For example, swap out regular bread for whole grains and white rice for brown or wild rice.
Every week you need to introduce one dish of beans, whole grains and vegetables into the diet, while adding herbs and spices. It is also worth starting to do without meat dinners. If it is still difficult to give up meat, you can eat low-fat and in small quantities. It's better to stick with small pieces of chicken, but a better choice would be to eat fish instead of any type of meat.
You must watch this video with simple but incredibly delicious recipes if you want to introduce the Mediterranean diet into your life: https://www.youtube.com/watch?v=sJXEU91MIIk
A Mediterranean diet will not only improve your brain health, but will also help you lose weight, as well as lower your risk of diabetes, depression, heart disease, stroke, and certain types of cancer.