MIND over matter

Mridula Wattas

Dementia is a progressive disorder that affects brain, in particular the ability to remember, think and reason. Dementia does not happen primarily because of old age. There are many young people who may be affected for various reasons. But the risk definitely increases with age. Most dementia patients are over 65 years of age.

The term dementia covers many illnesses, most common being the Alzheimer's disease (AD). This progressive disease disrupts memory and thinking. It also impairs and eventually kills brain cells.

In AD, a kind of protein forms a plaque around the nerve cells in the brain. This causes an inflammatory reaction in the brain. Due to this, proper nutrients do not reach brain’s nerve cells. Hence these cells lose connections and die.  In advanced stage of AD, a part of the brain may shrink, affecting the brain’s ability to plan, recall, and concentrate which leads to forgetfulness, language problems and inability to recognise loved ones. 

Incidence in India

There are currently around 46.8 million people living with dementia around the world, with 4.1 million in India. While there is no cure for AD but research shows following a healthy diet and lifestyle from a young age can slow down this disease and the brain damage can be controlled.  

Risk factors  

There are several risk factors for the development of dementia / AD — age, genetic, certain diseases and lifestyle.

Age: At least 10 per cent of people above 65 years, 25 per cent of those above 75 and 50 per cent persons above the age of 85 are at the risk of developing dementia or Alzheimer’s disease.

Heredity: A person with a family history of dementia has a higher risk of developing it in old age as compared to those with no family history of the disease. 

Lifestyle diseases: High blood pressure, obesity, high cholesterol levels and diabetes are major risk factors for dementia. Scientists now call AD as “Type 3 diabetes.” Research has shown that insulin resistance that occurs from eating too many carbs and refined sugar is a major risk factor that can start causing brain damage. Research also shows a strong link between metabolic disorders and the brain signal processing system.

Unhealthy habits: Smoking and lack of exercise may cause the onset of inflammation leading to brain cell damage. Regular exercise can prevent unhealthy weight gain and counteract the damage caused by stress. Exercise also ensures a good night’s sleep, which is restorative for the brain.  

Hence it is important to keep your weight, blood pressure, cholesterol and blood sugar at healthy levels. What is good for the heart is also good for the brain. If you take care of the cardiovascular health, maintain a healthy level of inflammation-causing markers, it can prevent the onset of dementia.  

Diet also plays an important role in prevention of Alzheimer’s and restricting its severity.  We need to have healthy eating habits from childhood as the damage to the brain cells may begin early.

Based on research, experts have long regarded the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets as the healthiest of diets. Studies show these can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases.

 Scientists studying brain health wanted to create a diet that would help improve brain function and prevent dementia. Hence, they combined elements from the Mediterranean and DASH diets calling it the MIND diet. This diet had been shown to benefit brain health and reduce the risk of developing the Alzheimer's disease.     

— The writer is former head, department of dietetics, PGIMER, Chandigarh

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DoS and don’ts of MIND diet 

Eat a healthy balanced diet, which includes all food groups like cereals, pulses, milk and milk products, fruits and vegetables, fish and poultry and fats and oils. The MIND diet has been shown to benefit brain health and reduce the risk of developing the Alzheimer's disease.

Cereals and pulses: Eat three servings of any whole grains daily like wheat, bajra, ragi and whole dals  as these are rich in fibre and B vitamins. Avoid refined carbs like maida, white rice, pasta, etc, as these can lead to rise in blood sugar which can cause inflammation in the brain. Refined sugar should be avoided. Be careful about hidden sugar in all packaged foods and low or no-fat products.

Vitamin supplements: Increased homocysteine levels in the blood are indicative of inflammation in the body.  Apart from heart diseases, such people also have a higher risk of developing Alzheimer’s. Eating folic acid and vitamins B6 and B12 can lower the risk.

Omega-3 fats: Eat plenty of these fats as these protect the brain. Food sources include cold-water fish such as salmon, tuna, trout, mackerel, seaweed and sardines. Have at least one helping per week. One can also supplement with fish oil. Walnuts, chia seeds, flax seeds, soybeans, canola oil are other sources of omega-3 fats.

Milk and milk products: Opt for low fat milk and milk products. Avoid eating too much of cheese as it is rich in saturated fat.

Poultry and meats: This diet recommends eating chicken at least two serving a week.   Red meat is to be avoided at all costs.

Nuts: The MIND diet recommends eating nuts at least five times a week, as these contain antioxidants healthy fats and fibre.

Tea: Drinking two to three cups of regular tea everyday may also slow the brain ageing.

Fats and oil: Olive oil has been found to provide a greater protection against cognitive decline. Mono unsaturated fats like mustard oil, canola oil and poly unsaturated fats like soybean oil and rice bran oil can also be used. Avoid trans fats at all costs as these fats cause inflammation and produce free radicals which can damage the brain cells. Avoid all fast foods, fried and packaged foods and bakery products.   Fruits and vegetables: Green leafy vegetables like spinach, mustard leaves, methi leaves and broccoli, rich in vitamins A and C, are good for the brain. All coloured fruits and vegetables are rich in antioxidants which prevent inflammation in the body. Blueberries are recommended as most effective for brain health. 

Herbs and spices: Curcumin, a yellow pigment found in turmeric, has been seen as potentially beneficial in AD dementia. Garlic has also been found to enhance the antioxidant defences in the brain.