Daet MIND mo Mediterranean mo Dementia: Wanem Research i Talem

Yu save bin ridim se wan daet we i “gud long brein” i save stopem Alzheimer’s. Tru pikja i moa simpol. Sam kaikai pateren i konektem wetem lo risk long ol stadi we oli follow ol pipol long taem, be best trial we i kasem nao i no faenem wan klia benefit. Pej ia i eksplenem tufala samting ia, afterwan i go long wanem i usually moa important long man o woman we i already stap wetem dementia: kakae mo dring i enough, mo i kakae wetem gud fil.

Hemi wan jeneral infomesen, i no medical advaes. Tok wetem dokta o registered dietitian bifo yu jenisim daet blong yu o blong narafala. Lukim medical disclaimer blong mifala.

Wanem nao Mediterranean mo MIND daet?

National Institute on Aging (NIA) i describem tufala olsem ia (NIA long daet mo Alzheimer’s):

• Mediterranean daet: planti frut, vegetable, whole grain, bin, fish mo seafood, mo olive oil, wetem smol red meat, aeg mo swit kaikai.
• MIND daet (Mediterranean–DASH Intervention for Neurodegenerative Delay): wan mikis blong Mediterranean daet mo DASH daet blong blood pressure. I gat vegetable, namba wan ol grin liv vegetable; berry; whole grain; bin; nat; fish long wan wik at least; mo olive oil. I limitim red meat, swit kaikai, cheese, bata o margarine, mo fraes o fast fud.

Eh, ol daet ia i lusum risk blong dementia?

Ol pruf i mikis. NIA i talem se sam, be no olgeta, observational stadi i konektem Mediterranean mo MIND daet wetem lo risk blong dementia, long kompare wetem Western-style daet we i gat moa red meat, saturated fat mo sugar.

Lancet Commission long 2024 i ridim research long fulfala wei (Lancet Commission):

• Wan review blong cohort stadi i konektem hae kwaliti daet wetem bigfala 20% lo risk blong dementia.
• Wan bigfala analysis blong tri cohort i konektem moa klos fala blong MIND daet wetem lo risk.
• Be wan stadi long Sweden we i follow 28,025 middle-aged pipol long bigfala 20 yia i no faenem lo risk, wetem eni recommended daet o wetem Mediterranean-style daet.

Observational stadi i no save pruvum wanem i kosum wanem. Ol pipol we oli kakae olsem ia oftem i defren long ol narafala samting tu, olsem income, edukeson, wok blong bodi mo akses long helt kea. Commission i kasem aot se i no gat enaf evidens blong talem se ol gud daet i stret stopem dementia, be kakae planti frut mo vegetable mo lesem ultra-processed kaikai i gud long planti helt kondisen mo i afektem ol risk samting olsem obesity, diabetes mo hae blood pressure. I no putum daet long list blong 14 risk factors.

Wanem nao trial long 2023 blong MIND daet i faenem?

Strongest test kasem nao i wan randomized trial we oli publish long New England Journal of Medicine long 2023 (MIND diet trial):

• Hu: 604 adults we oli 65 yia o moa long ol eria blong Chicago mo Boston, we tingting blong olgeta i no gat problem, we oli gat wan kolsap famle we i gat dementia, we oli fat, mo we long fastaem daet blong olgeta i no gud.
• Wanem: long tri yia, hafmak i kakae long MIND daet mo hafmak i kakae long daet we oli usually kakae. Tufala grup oli askem blong kakae smol 250 kalori long wan dei, mo oli gat ol regula kouj from registered dietitians.
• Risal: ol risal blong tingting test i impruv smol long tufala grup. Defren i smol mo i no statistically significant. Ol skan blong brein tu i soem ol seim jenis jenis long tufala grup.
• Wet: tufala grup i lusum abaot 5 kilo (abaot 11 pound).

Wanem i save mekem trial i no faenem defren?

Ol risej we oli dwaem oli talem sam risin. Grup blong kontrol probably i impruv daet blong olgeta tu, from olgeta i lusum seim wet. Ol repeted test i save impruvum risal from taem pipol i stap save long ol test. Tri yia i save i no longfala enaf. Planti pipol we oli stap long trial oli gat gud edukeson mo oli Europian descent, so ol risal i save i no aplae long evri pipol.

So tru samri i olsem: MIND daet i no winim wan daet we i sensibol mo i kakae smol long tri yia. Hemi no minim se gud kakae i no gat wanem valiu. Hemi minim se no wan pesin i shud ekspektem se wan spesel daet i save stopem dementia.

Wanem long ol spesel kaikai mo supplement?

NIA i talem se i no gat ol pruf se kakae o aotem wan spesel kaikai i save stopem Alzheimer’s o age-related cognitive decline. Blueberry, grin liv vegetable mo turmeric oli bin stadi finis, be i no gat pruf. NIA i talem tu se no wan vitamin o supplement i pruvum finis se i stopem Alzheimer’s, mo i no rekomendem wan long dat paepas. NIA i warnem se ol unproven product we oli salem blong stopem Alzheimer’s i save no seif, i wes mane, o tufala, mo i save intaref wetem ol medisin we dokta i givim, so tok wetem dokta bifo yu traem enihao samting (NIA long stopem Alzheimer’s).

Eh, hao nao kakae i save stap gud mo i save gud long fil?

Long planti olfala, aem i kakae we i gud long bodi, we yu save, mo we i gud long fil, i no wan strikt plan:

• Mekem ol kaikai long ol samting we yu laekem from Mediterranean pateren: vegetable, frut, bin, whole grain, fish mo olive oil.
• Kipim ol favoret swit kaikai. Fil gud mo wantaem blong kakae i impoten, espesli long laef we i kamaot long bihaen.
• Kakae wetem narawan taem yu save. Ol kakae we oli sea wetem famle i gud kampani.
• Kukum wetem narawan. Wasim vegetable o stirim wan pot i wan gud samting blong seim we yu duim wetem narawan; lukim household tasks. Wan favoret famle resipe i save tu wakemap reminiscence.

Ol olfala oli no shud katem kalori o lusum wet withaot tok wetem dokta, mo fasting i kasem extra risk. Lukim fasting guide blong mifala.

Hao yu save helpem man o woman we i gat dementia blong kakae gud?

Long ol pipol we oli stap wetem dementia, kakae mo dring enough hemi usually main konsen. Alzheimer’s Association i talem se ol pipol i save fogetem blong kakae, tingting se olgeta i kakae finis, o i fil andastrong from ol jois, mo se nogud nyuvisen i save mekem ol behavioral simptom i moa, mo i save mekem wet i lus (Alzheimer’s Association long kakae). Ol aidia ia i kamaot from Alzheimer’s Association, NIA mo Alzheimer’s Society:

1. Givim ol finger food. Ol smol pis we i isi blong kisim long han, olsem sanwis pis, pis blong jikin, fish stik, orens segment o steamed broccoli, oli letem man o woman i fidimsef withaot naef mo fok.
2. Yusum kontrast long tebol. Ol jenis long vision i save mekem had blong tingting ol kaikai from plet. Oloketa plet o bol i kalos i kalos long wan mat i gat kalos i defren i save helpem. Avoidim ol plet o tebolkloth we i gat ol pattern.
3. Serve wan o tufala kaikai long wan taem. Wan fulap plet i save mekem i tu planti.
4. Kipim ol kakae taem i kwaet. Lokem TV, kipim tebol i simpol, mo letem i gat planti taem. NIA i sujestem se yu no rush o pushim.
5. Givim smol kakae mo snak oftenfala. NIA i sujestem smol kakae we i moa oftenfala mo snak we i gat planti kalori sipos man o woman i no kakae enaf (NIA tips blong kakae gud).
6. Helpem long dring. Givim smol kap blong wota o narafala dring long wan dei, plus ol kaikai we i gat planti wota olsem frut, sup, milkshake mo smoothie. Sipos man o woman i no wantem wota, NIA i sujestem blong traemju, flevd wota, broth, milk, o decaf kofi o tii.
7. Jekem tempretja. Wan pesin i save no notis se kaikai o dring i tumas hot.
8. Adjustim naef mo kap. Bol i moa gud dan plet, spun we i gat bik handel, mo kap we i gat lid i save mekem kakae i isi moa. No wari long gudfala lukluk.
9. Mekem kaikai i isi blong jeud mo swalem. Katem kaikai i smol pis o givim soft kaikai. Sipos man o woman i kof o jok taem i kakae, talem dokta blong olgeta.
10. No forsem blong kakae. NIA i talem se appetite i save wikdaon from natura long ledis stej blong Alzheimer’s.

Ol saen blong talem long dokta

Lusum wet, refusem kaikai, tired o wik fil i save hemi saen se wan pesin i no kakae enaf. Alzheimer’s Society i talem se sore teet o denture, depression, kanstipeson mo jenjis long medisin oli save redusim appetite (Alzheimer’s Society long appetite). Ol saen blong dehydration we NIA i lisimap i includim dry mout, dizziness, hae hat rate mo hallucinations (NIA long ol komon medical problem).

Tok wetem dokta

Bifo yu mekem bigfala jenis long daet blong yu, o blong narafala man o woman, tok wetem dokta o registered dietitian, namely sipos yu gat diabetes, kidni disis, problem blong swalem o nyufala lusum wet. Long man o woman we i stap wetem dementia, askem hamas olgeta i shud kakae mo dring long wan dei, mo sipos wan dietitian o supplement i save helpem.

Kasem urgent help sipos man o woman i jok, o i gat sudden konfiuson, hevi dizziness, o i faenting.