Meals That Heal

EATING FOR

brain health

Sure, some slow mental decline is expected as we age, but inflammation in the brain due to lifestyle choices drastically increases the rate and progression of this natural process.

It also appears to be the driving force behind development and progression of brain-deteriorating diseases like Alzheimer’s and Parkinson’s. The anti-inflammatory eating approach below emphasizes guidelines from the MIND diet, which was developed by researchers at Rush University and emphasizes eating key therapeutic brain foods while avoiding certain inflammatory diet components. Research suggests this protocol has a profound impact on brain functioning by slowing mental decline and memory loss associated with aging and reducing risk and progression of Alzheimer’s disease.

essential focus areas

• AIM to consume 6 to 9 servings (3 to 5 cups) of vegetables and fruits each day if possible, and a minimum of 5 servings each day (approx. 2 ¹/₂ cups).

• INCLUDE approximately 1 cup of leafy greens (spinach, kale, cooked greens, salad greens) daily.

• MAKE berries your predominant fruit choice, and include them several times a week.

• EAT fish rich in omega-3 fats at least once per week.

• CONSUME nuts (approx. a 1-ounce serving) 5 to 7 days per week.

• USE extra-virgin olive oil as your primary oil in food preparation.

• INCORPORATE beans and legumes into meals at least 4 times per week. Choose whole grains and starchy vegetables for additional complex carb sources.

• LIMIT alcohol consumption to no more than one glass daily, cheese intake to 1 to 2 times per week, and red meats to fewer than 3 times per week.

• GREATLY LIMIT processed foods, trans fats, fried foods, processed and refined sweets, pastries, and foods with high amounts of added sugars.

additional considerations

These recommendations are not as substantiated by research as the Essential Focus Areas; they are more lifestyle-related approaches. They are additional factors to consider incorporating once the Essential Focus Areas are being actively met.

• Incorporate soy foods such as edamame, soy milk, miso, tofu, and tempeh.

• Consume coffee and/or tea (staying below 3 cups or 300mg caffeine daily).

• Consume eggs rich in omega-3 fats and choline.

• Stay active mentally by regularly reading, doing puzzles or strategy games such as crosswords or sudoku, and getting physical activity that incorporates balance and coordination.

GOALS

Improve mental clarity

Prevent memory loss

Slow mental decline associated with aging

Prevent, delay onset, and/or slow progression of brain diseases like Alzheimer’s and Parkinson’s

breakfast ideas

Berry Green Smoothie

Cherry Power Smoothie

Sweet Potato Home Fries with Eggs

Warm Spinach Breakfast Bowl

Bowls made with whole grains and/or greens

Yogurt or nondairy yogurt with live cultures and berries