By Dr. Macie Smith
You’ve heard the saying “You are what you eat.” That is also true when it comes to your brain.
Although there is no treatment or cure for most progressive types of dementia, we do know that preserving a healthy brain with proper diet, exercise and stress management may reduce your risk of developing chronic illnesses, including progressive and reversible dementias.
The Mediterranean diet and health benefits are the reasons I tend to follow this meal plan closely, as it is also an anti-inflammatory meal plan. It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses–including heart disease, many cancers and Alzheimer’s disease.
Here are the basics of the Mediterranean diet, courtesy of Dr. Andrew Weil.
Try to include carbs, fat and protein in each meal
Most adults need to consume between 2,000 and 3,000 calories a day. The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.
Aim for fresh food
Minimize your consumption of processed foods and fast food. Include as much fresh food as possible.
Eat a variety of fruits, vegetables and mushrooms
Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens.
Try to eat 40 grams of fiber a day
Fiber is an important part of a well-balanced diet. Foods such as beans, whole grains, fruits and vegetables are good sources of fiber.
Aim for 80 and 120 grams of protein a day
With the exception of fish and high quality natural cheese and yogurt, decrease your consumption of animal protein. Eat more vegetable protein, especially from beans.
Reduce your intake of saturated fat
Eat less butter, cream, high-fat cheese, unskinned chicken and fatty meats, and products made with palm kernel oil. Use extra-virgin olive oil as a main cooking oil. If you want a neutral tasting oil, avocado oil is a good choice.
Eat more food with whole grains
Reduce your consumption of foods made with flour and sugar, especially bread and most packaged snack foods (including chips and pretzels). Eat more whole grains such as brown rice, cracked wheat, and barley.
Drink more water
Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon), throughout the day.
Eat sweets sparingly
Pay attention to your sugar intake. Try consuming healthier sweets such as unsweetened dried fruit, dark chocolate and fruit sorbet.
If you or a loved one is finding it challenging to plan healthy meals, go food shopping, or prepare food, a SYNERGY HomeCare caregiver can provide assistance with Mediterranean diet and health needs. For more information, visit SYNERGYHomeCare.com.
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SYNERGY HomeCare offers no obligation home assessments. Find a location near you or contact us to learn how we can provide additional support to you and your loved ones.
Dr. Macie P. Smith is a licensed gerontology social worker who is focused on helping families support their aging loved ones through long-term care. Specifically, Dr. Smith educates caregivers on how to care for seniors with dementia. She is an advocate for specialized care and assists others in finding a way to provide a better quality of life for individuals with Alzheimer’s or dementia. Dr. Smith has dedicated over 22 years of her life working in gerontology and assisting families in finding personalized solutions for dementia care. For more articles by Dr. Macie Smith, click here.
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