Latest news with #MIND
Yahoo
4 days ago
- General
- Yahoo
How to handle toxic in-laws, according to a clinical psychologist
Dr Sheri Jacobson has a PhD in counselling and psychotherapy, and a degree in cognitive behavioural therapy. She worked for many years as a senior therapist with the British Association for Counselling and Psychotherapy, as well as for MIND, MENCAP, a women's centre and the NHS. She is the founder of Harley Therapy. It's rare to find a family without at least some conflict between first-degree relatives. Imagine, then, the whole extra layer that can come with in-laws. We haven't known these people since childhood, and aren't as acclimatised to their ways. Getting used to this can take time. The gaining of an in-law represents a significant shift in the dynamics of your family. But while people often dwell on the difficulties that arrive with their in-laws, it's important first to note the positives in your by-marriage relationships. Your in-laws can give you social, practical and financial support. They're often sounding boards, or can help you with the day-to-day challenges of getting older. In-laws often increase the diversity of the types of personalities in your circle. Plus, this wider family often shares important experiences: celebrating joyful occasions, such as weddings and graduations, and offering support in times of bereavement. That said, there can often be tensions and difficulties involving hierarchy and power structures. People are often used to interacting in specific ways with certain dynamics at play, and it can take time to recalibrate to a new family set-up. Our loyalties and allegiances often realign – for example, if a close sibling gets married, that can lead to feelings of envy towards their new spouse if they aren't confiding in us as much. Families have different styles. On top of this, every individual brings into the mix their own underlying patterns of behaviour shaped by their unique past experiences. These can sometimes manifest in less desirable behaviours, such attention-seeking, wilfulness, manipulation or sulking. Whatever the reason for conflict, the same principles and values apply. Always try to start with compassion and empathy: aiming to understand, as opposed to being judgemental. This is the best way to de-escalate a situation, so it becomes less threatening to everyone. Here are four common in-law scenarios, and how to defuse them. 'I know him better than you'; 'he doesn't like it when you do things that way' – a mother-in-law's possessiveness is often driven by an underlying anxiety. Perhaps she senses her adult child is being 'taken away', and she still wants to be included. A mother might behave in a controlling way or use 'guilt-tripping' in order to remain relevant and central to her child's life. In all in-law relationships, there's the possibility of divided loyalties – that the wife is 'against' the mother, or vice versa. There's no right way to deal with this. Some people prefer to speak directly to their in-laws, and others prefer to enlist support from outside. The most important thing is for the couple to safeguard their own relationship – to discuss and air their views about this problem in non-belligerent ways. An opening comment such as: 'When your mother criticises my cooking, I feel undermined' might be helpful, and then take it from there. The key here is to explain how you are feeling, and open a discussion. If, as is often the case, your mother-in-law's behaviour is driven by anxiety, the best way to counter this is to make her feel included (while also making sure she doesn't take over). For example, if it's your anniversary dinner, and she tries to invite herself, say something like: 'We'd love you to be there, but tonight is just for the two of us. Let's do something separate next week.' Start by putting yourself in your daughter-in-law's place, to try and understand the root of why she's behaving like this. Perhaps she's trying to assert her independence, or establish a position within a new family hierarchy. Or maybe a memory of her earlier experiences is being played out: it could be that she was neglected when she was younger, or quite the opposite – she's used to being the centre of attention. Either way, it's difficult to cope with a daughter-in-law when she's demanding, 'drive me here', or 'I need this, now', especially if this squeezes out the preferences of other people. Your son's self-involved wife might also disengage, appear aloof or prioritise her own family over yours, which can lead to a lot of upset and sullen family dinners. This is a hard situation to manage and it's important to be sensitive. Family ruptures can happen easily. Though it has to be said that, in some contexts, the cycle of rupture and repair – heated arguments followed by making up – is not uncommon. Communication is nearly always a good idea, but be careful not to accuse your daughter-in-law of anything directly. Instead of: 'You always cancel when I plan a dinner, but you never cancel on your own family – that's not fair,' consider saying: 'I feel sad when you don't come to our dinners, as family time is special to us. Is there something about our gatherings that makes you feel unwelcome?' If you'd rather avoid such disclosures, or feel that this type of communication won't lead anywhere, my advice would be to work on acceptance of the situation. Realise that it might never really change. Some people maintain some distance to protect themselves from emotional strain. The alternative is to lower your expectations – appreciating that your daughter-in-law's behaviour might be linked to her past experiences rather than being personal. Sometimes, it can help to vent to a third party, such as a close friend or a therapist, who can hear you out and support you to better manage the situation. This can cover a wide spectrum from, 'let me drive' to a partner who takes total economic control, or restricts his wife from having a social life of her own. In a milder scenario, this may manifest with your son-in-law by arguing with your child's opinions, or by being dismissive of them. Various things can drive this sort of behaviour, including a perceived threat to the man's authority, or uncertainty of his place in the family hierarchy. In certain cultures, the 'husband in charge' scenario is more accepted, and this can be harder to question or challenge. Whatever the cause, it can be important to keep an eye on a bossy son-in law, as in its most serious form, damaging control can escalate. 'Let's not see your family today' can swiftly become: 'I'm better with money than you are, let me look after the account.' As a parent, it's important to look out for signs of overly domineering and manipulative behaviour. If you find that your daughter seems unrecognisable from her usual self, or she seems nervous, silent or on edge, you may want to intervene. This is a difficult situation, as you may see a problem and your child may not, and attempting to point it out could push her further away. Bring up the problem gently: don't accuse or point fingers. Say something like: 'I know you are devoted to your husband, but I'm concerned in seeing some of the ways he is with you. I care about you greatly, and I'm here for you regardless. Whenever you are ready, I would like to help.' If your son-in-law becomes menacing or abusive – whether violently or otherwise – seek support from the relevant professional services. Whether the inappropriate behaviour is aimed at you personally – or in a more general sense – there are ways of dealing with it. It's not uncommon for older relatives to have 'blind spots', owing to the generation in which they grew up – they just don't see the world in the same way as you do. If your partner's father is being racist or lascivious to the people around you, a comment such as: 'Remember, we don't use those sorts of comments today' might help, delivered in an approachable tone. If you are feeling personally targeted, then it's important to set boundaries. Say to your father-in-law: 'I know you mean well, but it's not OK to comment on my low-cut dress.' Or, 'I don't like it when you come up and hug me – I hope you understand.' It's also important to let your partner know you feel a bit nervous around his dad. All of this can be hard to do. But you aren't only looking after yourself: you are also prioritising safety for younger family members, and guarding them from inappropriate sexual or pejorative comments. Reshaped families can add much to our lives, and all the more so when we consider the feelings of every single member. As told to Miranda Levy Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Telegraph
4 days ago
- General
- Telegraph
Top tips for dealing with toxic in-laws, according to a psychotherapist
Dr Sheri Jacobson has a PhD in counselling and psychotherapy, and a degree in cognitive behavioural therapy. She worked for many years as a senior therapist with the British Association for Counselling and Psychotherapy, as well as for MIND, MENCAP, a women's centre and the NHS. She is the founder of Harley Therapy. It's rare to find a family without at least some conflict between first-degree relatives. Imagine, then, the whole extra layer that can come with in-laws. We haven't known these people since childhood, and aren't as acclimatised to their ways. Getting used to this can take time. The gaining of an in-law represents a significant shift in the dynamics of your family. But while people often dwell on the difficulties that arrive with their in-laws, it's important first to note the positives in your by-marriage relationships. Your in-laws can give you social, practical and financial support. They're often sounding boards, or can help you with the day-to-day challenges of getting older. In-laws often increase the diversity of the types of personalities in your circle. Plus, this wider family often shares important experiences: celebrating joyful occasions, such as weddings and graduations, and offering support in times of bereavement. That said, there can often be tensions and difficulties involving hierarchy and power structures. People are often used to interacting in specific ways with certain dynamics at play, and it can take time to recalibrate to a new family set-up. Our loyalties and allegiances often realign – for example, if a close sibling gets married, that can lead to feelings of envy towards their new spouse if they aren't confiding in us as much. Families have different styles. On top of this, every individual brings into the mix their own underlying patterns of behaviour shaped by their unique past experiences. These can sometimes manifest in less desirable behaviours, such attention-seeking, wilfulness, manipulation or sulking. Whatever the reason for conflict, the same principles and values apply. Always try to start with compassion and empathy: aiming to understand, as opposed to being judgemental. This is the best way to de-escalate a situation, so it becomes less threatening to everyone. Here are four common in-law scenarios, and how to defuse them. The possessive mother-in-law 'I know him better than you'; 'he doesn't like it when you do things that way' – a mother-in-law's possessiveness is often driven by an underlying anxiety. Perhaps she senses her adult child is being 'taken away', and she still wants to be included. A mother might behave in a controlling way or use 'guilt-tripping' in order to remain relevant and central to her child's life. In all in-law relationships, there's the possibility of divided loyalties – that the wife is 'against' the mother, or vice versa. There's no right way to deal with this. Some people prefer to speak directly to their in-laws, and others prefer to enlist support from outside. The most important thing is for the couple to safeguard their own relationship – to discuss and air their views about this problem in non-belligerent ways. An opening comment such as: 'When your mother criticises my cooking, I feel undermined' might be helpful, and then take it from there. The key here is to explain how you are feeling, and open a discussion. If, as is often the case, your mother-in-law's behaviour is driven by anxiety, the best way to counter this is to make her feel included (while also making sure she doesn't take over). For example, if it's your anniversary dinner, and she tries to invite herself, say something like: 'We'd love you to be there, but tonight is just for the two of us. Let's do something separate next week.' The self-indulgent daughter-in-law Start by putting yourself in your daughter-in-law's place, to try and understand the root of why she's behaving like this. Perhaps she's trying to assert her independence, or establish a position within a new family hierarchy. Or maybe a memory of her earlier experiences is being played out: it could be that she was neglected when she was younger, or quite the opposite – she's used to being the centre of attention. Either way, it's difficult to cope with a daughter-in-law when she's demanding, 'drive me here', or 'I need this, now', especially if this squeezes out the preferences of other people. Your son's self-involved wife might also disengage, appear aloof or prioritise her own family over yours, which can lead to a lot of upset and sullen family dinners. This is a hard situation to manage and it's important to be sensitive. Family ruptures can happen easily. Though it has to be said that, in some contexts, the cycle of rupture and repair – heated arguments followed by making up – is not uncommon. Communication is nearly always a good idea, but be careful not to accuse your daughter-in-law of anything directly. Instead of: 'You always cancel when I plan a dinner, but you never cancel on your own family – that's not fair,' consider saying: 'I feel sad when you don't come to our dinners, as family time is special to us. Is there something about our gatherings that makes you feel unwelcome?' If you'd rather avoid such disclosures, or feel that this type of communication won't lead anywhere, my advice would be to work on acceptance of the situation. Realise that it might never really change. Some people maintain some distance to protect themselves from emotional strain. The alternative is to lower your expectations – appreciating that your daughter-in-law's behaviour might be linked to her past experiences rather than being personal. Sometimes, it can help to vent to a third party, such as a close friend or a therapist, who can hear you out and support you to better manage the situation. The controlling son-in-law This can cover a wide spectrum from, 'let me drive' to a partner who takes total economic control, or restricts his wife from having a social life of her own. In a milder scenario, this may manifest with your son-in-law by arguing with your child's opinions, or by being dismissive of them. Various things can drive this sort of behaviour, including a perceived threat to the man's authority, or uncertainty of his place in the family hierarchy. In certain cultures, the 'husband in charge' scenario is more accepted, and this can be harder to question or challenge. Whatever the cause, it can be important to keep an eye on a bossy son-in law, as in its most serious form, damaging control can escalate. 'Let's not see your family today' can swiftly become: 'I'm better with money than you are, let me look after the account.' As a parent, it's important to look out for signs of overly domineering and manipulative behaviour. If you find that your daughter seems unrecognisable from her usual self, or she seems nervous, silent or on edge, you may want to intervene. This is a difficult situation, as you may see a problem and your child may not, and attempting to point it out could push her further away. Bring up the problem gently: don't accuse or point fingers. Say something like: 'I know you are devoted to your husband, but I'm concerned in seeing some of the ways he is with you. I care about you greatly, and I'm here for you regardless. Whenever you are ready, I would like to help.' If your son-in-law becomes menacing or abusive – whether violently or otherwise – seek support from the relevant professional services. The inappropriate father-in-law Whether the inappropriate behaviour is aimed at you personally – or in a more general sense – there are ways of dealing with it. It's not uncommon for older relatives to have 'blind spots', owing to the generation in which they grew up – they just don't see the world in the same way as you do. If your partner's father is being racist or lascivious to the people around you, a comment such as: 'Remember, we don't use those sorts of comments today' might help, delivered in an approachable tone. If you are feeling personally targeted, then it's important to set boundaries. Say to your father-in-law: 'I know you mean well, but it's not OK to comment on my low-cut dress.' Or, 'I don't like it when you come up and hug me – I hope you understand.' It's also important to let your partner know you feel a bit nervous around his dad. All of this can be hard to do. But you aren't only looking after yourself: you are also prioritising safety for younger family members, and guarding them from inappropriate sexual or pejorative comments. Reshaped families can add much to our lives, and all the more so when we consider the feelings of every single member.
Indian Express
6 days ago
- Entertainment
- Indian Express
BTS' Suga's students didn't know he was a star: ‘He always arrived early, read my 500-page textbook, wasn't just a donor,' says hospital's professor
BTS' Suga wasn't just a donor for Severance Hospital. Unlike the other six BTS members, the rapper (Min Yoongi) served in the public sector during his military duty due to an old shoulder injury. In a recent YouTube video, Professor Cheon Keun Ah from the Department of Child and Adolescent Psychiatry shared how Suga didn't just show up to tick a box or fix his DUI image. He came in prepared, had read her 500-page research paper, asked sharp, professional-level questions, and brought real intent to be involved. His sincerity didn't just impress, it convinced the whole team to create MIND: Music, Interaction, Network, Diversity. Also read: BTS' Suga mobilises global ARMY to raise over 200 million won in 24 hours with one quiet, heartfelt gesture According to the professor, before putting any financial donation on the table, Suga first wanted to see if music could actually change the lives of the autistic kids he was hoping to help. And for that, he offered his musical talent first. 'The sessions use music to help children build social and emotional skills through instruments, singing, and writing,' she said. Suga showed up every single weekend —ten sessions, 90 minutes each. 'He never missed a session, showed up before everyone else to practice, he tried hard to meet the kids at their level. His joy was visible, and we were all moved by his sincerity,' Cheon added. 'He wasn't a guest. He was one of us.' None of the children had a clue who he really was, to them, he was just a kind man who played music and made them laugh, she said. 'Thanks to Suga, the children were able to experience the harmony of words and music.' The centre in development is already being seen as a game-changer for autism treatment in Korea. Cheon said it had been her dream project for years, but it only became real when the BTS member got involved. 'His joy was visible,' she repeated. 'He truly cared.' Also read: BTS' Suga hit with TV ban petition over 'dangerous influence' after DUI case The professor recalled how the Daechwita crooner first approached her in November 2024 — about three months after his DUI, which caused a dent in his career and put him under global scrutiny. 'He came to meet me and showed a deep interest in child and adolescent mental health and autism,' she said, adding, 'He had read large portions of a 500-page textbook I wrote, and his questions were sharp and insightful.' He didn't want his name slapped on a plaque. He wanted to actually help. That's how the therapy program took shape. Before returning to his music career, the rapper told her he wanted to stay involved for as long as he could. Suga later donated a staggering ₩5 billion (around $3.6 million) to establish the Min Yoongi Treatment Centre, a special facility set to open this September. As soon as news of Suga broke in public, BTS fans across the globe stepped in to help. Within just a few hours, ARMY raised more than ₩200 million (around $145,000) to support the facility. The numbers are still growing, and hospital staff are overwhelmed with the love and support they are garnering from around the globe. So many donations poured in that the hospital's parent institution, Yonsei University Health System, added a permanent donation button for the Min Yoongi Centre on their website. Suga earlier said that he realised how powerful music can be when used the right way, not just to entertain, but to heal. 'It made me happy to be part of the treatment process for children with autism,' he said. 'I want to keep working so that more kids can live as full members of society.'
The Irish Sun
25-06-2025
- Health
- The Irish Sun
Eat to beat dementia – our guide to the best foods, optimum portions and recipes to SLOW down brain ageing
IT'S a cruel disease that slowly steals the memories of it's victims, eradicating precious moments before claiming life itself. There is currently no cure for dementia, but there is growing evidence that certain lifestyle tweaks can help prevent it. And now, scientists believe they might have hit upon a simple diet that can help slow down the brain's ageing. 8 It's been revealed the 'MIND diet' could help prevent cognitive decline Credit: Getty Almost one million people in the UK live with dementia. And by 2050, the worldwide number is expected to rise from 57m in 2019 to 152m. In recent years, major medical breakthroughs and new drugs have shown promise in the quest to find a cure. But while that Holy Grail eludes scientists, there is increasing weight to the argument that what we eat can help ward off the killer disease. Research published earlier this month found the 'MIND diet' could help prevent cognitive decline. Scientists at the University of Hawaii in Manoa found that people who followed the diet for 10 years had a 25 per cent lower risk of dementia. But what exactly is MIND? 'It combines two diets, the Mediterranean diet and 'It aims to reduce dementia and the decline in brain health that often happens as people get older. 'It encourages foods that support brain function, like leafy greens, berries, nuts and olive oil , and limits those that can have a negative effect on cognitive health, such as saturated fats and added sugars.' The MIND diet focuses on nutrients which are proven to protect brain cells, including antioxidants, omega-3 fatty acids, B vitamins and polyphenols. Signs of dementia that might be missed 'Many experts regard these diets as two of the healthiest diets you can follow,' Emma says. 'Research has shown they can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases.' The latest research is just the cherry on the cake. Studies have been ongoing in the area for a decade, with the first official paper showing MIND could significantly slow cognitive decline published in 2015. Evidence to show how it can boost your brain has been growing ever since. THE TOP MIND FOODS 8 To follow the MIND diet, you need to eat more leafy green vegetables Credit: Getty 8 Make sure to incorporate berries in your diet Credit: Getty 8 Whole grains like brown rice and wholewheat pasta are also very important Credit: Getty TO follow the MIND diet, you need to eat more leafy green vegetables, such as spinach, kale and lettuce. Berries, nuts, olive oil, whole grains (like brown rice and wholewheat pasta), beans, fish (preferably oily fish like salmon), poultry, oats and vegetables are also important. Of course, buying the best extra virgin olive oil and fresh berries is expensive. But Emma says there are ways to make MIND more affordable. 'Choose frozen berries and vegetables as they are just as nutritious and often cheaper,' she says. 'You can also buy chicken thigh instead of breast, which is often tastier, and use canned beans and fish. 'Making your own salad dressings with olive oil, vinegar and mustard is also really cost effective as the bottled stuff can be pricey.' HOW MANY PORTIONS? 8 The MIND diet recommends at least one portion of fish a week Credit: Getty 'In a nutshell, it's about incorporating brain-healthy foods,' she says. 'Beans and pulses are a big part of the diet as they are rich in B vitamins and protein, which is essential for brain function and neurotransmitter production. You should aim for three meals a week containing beans. 'The diet also recommends at least one portion of fish, though ideally it would be more than that. 'You should aim for at least one portion of oily fish as this is rich in omega-3 fats, which are important for the brain. 'You can also get omega-3s from other sources such as chia seeds and flax seeds so you can still follow MIND if you are vegan or vegetarian. It suits everyone.' THE SCIENCE BEHIND IT 8 MIND-recommended foods such as extra virgin olive oil are rich in polyphenols Credit: Getty MANY MIND-recommended foods such as extra virgin olive oil, leafy green vegetables and berries are rich in polyphenols. 'These are plant-based chemicals which are antioxidants and anti-inflammatory,' Nicolle says. Is it ageing or dementia? Dementia - the most common form of which is Alzheimer's - comes on slowly over time. As the disease progresses, symptoms can become more severe. But at the beginning, the symptoms can be subtle or mistaken for normal memory issues related to ageing. The You can refer to these above. For example, it is normal for an ageing person to forget which word to use from time-to-time, but difficulting having conversation would be more indicative of dementia. Katie Puckering, Head of Alzheimer's Research UK's Information Services team, 'As you get older, it takes longer for you to recall, or you really have to think; What was I doing? Where was I? What distracted me? Was it that I had to let the dog out? And then you find the keys by the back door. 'That process of retrieving the information is just a bit slower in people as they age. 'In dementia, someone may not be able to recall that information and what they did when they came into the house. 'What may also happen is they might put it somewhere it really doesn't belong. For example, rather than putting the milk back in the fridge, they put the kettle in the fridge.' 'They have been shown to Whole grain foods such as brown pasta and rice are important as they can promote better blood sugar balance, a crucial factor for long-term brain health. Another key part of the diet is magnesium, which has been proven to slow down brain ageing and can be found in nuts, seeds and wholegrains. 'The evidence for this diet is really strong,' Nicolle adds. 'This is something we should all be following.' FOODS TO AVOID Emma says to avoid foods "that can have a negative effect on cognitive health, such as saturated fats and added sugars". Think of saturated foods as those like fatty cuts of red meat, sausages, bacon, cured meats like salami, cheese, cream, ice cream and butter. It's also found in foods like biscuits, cakes, pastries, pies, chocolate, milkshakes and sausage rolls - which most of us know aren't the healthiest foods, anyway. UK health guidelines recommend that men should eat no more than 30g of saturated fat a day, and women 20g. You can make small changes like switching to skimmed milk, going for 'low fat' meats (i.e 5 per cent fat mince) or using leaner meats, like chicken. Added sugars are those that aren't natural (such as in fruit or honey). It's pretty much anything sweet and tasty, such as biscuits, fizzy drinks or squash and cakes. But added sugar is snuck into a huge variety of packaged foods, from condiments to soups, cereal and bread. Use the traffic light system on food labelling to spot a high sugar (red) product. Foods to avoid or limit: Butter, cream, cheese Red, cured or fatty meats Fried foods Sweet foods NICOLLE'S TOP TIPS FOR FAMILIES 8 Prepare smoothies ahead of time so the whole family can have a nourishing smoothie in the morning Credit: Getty 1. BE PREPARED PREPARE smoothies ahead of time and store them in zip lock bags in the fridge. In the morning, tip the contents into a blender so you and your children can have a nourishing smoothie before work and school. 2. HALF & HALF USE a mix of half brown and half white rice or pasta. Nobody will notice the difference but you'll get more goodness from the wholegrains. 3. TAKE A LEAF LEAFY greens like spinach shrink down when cooked, so adding a few handfuls to meals is a quick and low-effort way to boost nutrition, without putting children (and some adults) off. 4. BULK OUT WHEN making spaghetti bolognese, half the amount of mince and add a can of lentils. The lentils look similar to the meat so they are well hidden and taste great. In chilli, you can use black beans instead of mince. 5. EGGS-CELENT EVERYONE, including kids, loves eggy bread. Try making it with a thick slice of wholemeal bread, topped with maple syrup and strawberries. MEAL PLANS BREAKFAST OPTIONS: Greek yoghurt with berries, almonds and chopped walnuts Smoothie bowl with frozen berries, yoghurt and oats LUNCH OPTIONS: Mixed green salad with grilled chicken served with olive oil, lemon, or apple cider vinegar and wholegrain crackers Chicken caesar pitta filled with chicken, lettuce and caesar dressing DINNER OPTIONS: Quinoa bowl with chickpeas, broccoli, spinach and avocado dressed with olive oil and herbs, such as basil, oregano and parsley Salmon with steamed broccoli and a tray roasted vegetables, such as sweet potato, pepper and courgettes SNACKS: Nuts Hummus Apple slices with peanut butter 'LIVE LONGER' SMOOTHIE RECIPES 1. Raspberry chia smoothie Makes 2 servings 200g raspberries (defrosted if frozen) 100g pineapple (defrosted if frozen) 1 tsp chia seeds handful of spinach leaves 200ml milk of your choice. 2. Spinach, pineapple, banana smoothie Makes 2 servings 1 and a half cups of milk of choice 1 cup of spinach 1/2 cup of pineapple (defrosted if frozen) 2 scoops of vanilla protein powder 1 tablespoon of chia seeds or ground flaxseeds. MIND SHOPPING LIST 8 Make sure to include nuts such as walnuts and almonds in your diet Credit: Getty Leafy green vegetables (spinach, kale, rocket, etc.) Berries - especially blueberries and strawberries Nuts such as walnuts and almonds Extra Virgin olive oil Whole grains such as brown bread, brown rice and wholegrain pasta Fish - preferably oily fish like salmon or sardines Beans such as lentils, chickpeas, or kidney beans Poultry - chicken or turkey Vegetables - fresh or frozen Oats
Scottish Sun
25-06-2025
- Health
- Scottish Sun
Eat to beat dementia – our guide to the best foods, optimum portions and recipes to SLOW down brain ageing
Nicolle Appleton, a nurse and nutritional therapist, provides her ultimate dementia-beating shopping list to help prevent cognitive decline as well as recipes for her 'live longer' smoothies THE MIND DIET Eat to beat dementia – our guide to the best foods, optimum portions and recipes to SLOW down brain ageing IT'S a cruel disease that slowly steals the memories of it's victims, eradicating precious moments before claiming life itself. There is currently no cure for dementia, but there is growing evidence that certain lifestyle tweaks can help prevent it. And now, scientists believe they might have hit upon a simple diet that can help slow down the brain's ageing. 8 It's been revealed the 'MIND diet' could help prevent cognitive decline Credit: Getty Almost one million people in the UK live with dementia. And by 2050, the worldwide number is expected to rise from 57m in 2019 to 152m. In recent years, major medical breakthroughs and new drugs have shown promise in the quest to find a cure. But while that Holy Grail eludes scientists, there is increasing weight to the argument that what we eat can help ward off the killer disease. Research published earlier this month found the 'MIND diet' could help prevent cognitive decline. Scientists at the University of Hawaii in Manoa found that people who followed the diet for 10 years had a 25 per cent lower risk of dementia. But what exactly is MIND? 'It combines two diets, the Mediterranean diet and DASH, which is designed to reduce high blood pressure,' dietitian Emma Shafqat tells Sun Health. 'It aims to reduce dementia and the decline in brain health that often happens as people get older. 'It encourages foods that support brain function, like leafy greens, berries, nuts and olive oil, and limits those that can have a negative effect on cognitive health, such as saturated fats and added sugars.' The MIND diet focuses on nutrients which are proven to protect brain cells, including antioxidants, omega-3 fatty acids, B vitamins and polyphenols. Signs of dementia that might be missed 'Many experts regard these diets as two of the healthiest diets you can follow,' Emma says. 'Research has shown they can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases.' The latest research is just the cherry on the cake. Studies have been ongoing in the area for a decade, with the first official paper showing MIND could significantly slow cognitive decline published in 2015. Evidence to show how it can boost your brain has been growing ever since. THE TOP MIND FOODS 8 To follow the MIND diet, you need to eat more leafy green vegetables Credit: Getty 8 Make sure to incorporate berries in your diet Credit: Getty 8 Whole grains like brown rice and wholewheat pasta are also very important Credit: Getty TO follow the MIND diet, you need to eat more leafy green vegetables, such as spinach, kale and lettuce. Berries, nuts, olive oil, whole grains (like brown rice and wholewheat pasta), beans, fish (preferably oily fish like salmon), poultry, oats and vegetables are also important. Of course, buying the best extra virgin olive oil and fresh berries is expensive. But Emma says there are ways to make MIND more affordable. 'Choose frozen berries and vegetables as they are just as nutritious and often cheaper,' she says. 'You can also buy chicken thigh instead of breast, which is often tastier, and use canned beans and fish. 'Making your own salad dressings with olive oil, vinegar and mustard is also really cost effective as the bottled stuff can be pricey.' HOW MANY PORTIONS? 8 The MIND diet recommends at least one portion of fish a week Credit: Getty Nicolle Appleton is a nurse and nutritional therapist who has been converting people to MIND for many years. 'In a nutshell, it's about incorporating brain-healthy foods,' she says. 'Beans and pulses are a big part of the diet as they are rich in B vitamins and protein, which is essential for brain function and neurotransmitter production. You should aim for three meals a week containing beans. 'The diet also recommends at least one portion of fish, though ideally it would be more than that. 'You should aim for at least one portion of oily fish as this is rich in omega-3 fats, which are important for the brain. 'You can also get omega-3s from other sources such as chia seeds and flax seeds so you can still follow MIND if you are vegan or vegetarian. It suits everyone.' THE SCIENCE BEHIND IT 8 MIND-recommended foods such as extra virgin olive oil are rich in polyphenols Credit: Getty MANY MIND-recommended foods such as extra virgin olive oil, leafy green vegetables and berries are rich in polyphenols. 'These are plant-based chemicals which are antioxidants and anti-inflammatory,' Nicolle says. Is it ageing or dementia? Dementia - the most common form of which is Alzheimer's - comes on slowly over time. As the disease progresses, symptoms can become more severe. But at the beginning, the symptoms can be subtle or mistaken for normal memory issues related to ageing. The US National Institute on Aging gives some examples of what is considered normal forgetfulness in old age, and dementia disease. You can refer to these above. For example, it is normal for an ageing person to forget which word to use from time-to-time, but difficulting having conversation would be more indicative of dementia. Katie Puckering, Head of Alzheimer's Research UK's Information Services team, previously told The Sun: 'We quite commonly as humans put our car keys somewhere out of the ordinary and it takes longer for us to find them. 'As you get older, it takes longer for you to recall, or you really have to think; What was I doing? Where was I? What distracted me? Was it that I had to let the dog out? And then you find the keys by the back door. 'That process of retrieving the information is just a bit slower in people as they age. 'In dementia, someone may not be able to recall that information and what they did when they came into the house. 'What may also happen is they might put it somewhere it really doesn't belong. For example, rather than putting the milk back in the fridge, they put the kettle in the fridge.' 'They have been shown to boost memory, cognitive function and slow down ageing of the brain.' Whole grain foods such as brown pasta and rice are important as they can promote better blood sugar balance, a crucial factor for long-term brain health. Another key part of the diet is magnesium, which has been proven to slow down brain ageing and can be found in nuts, seeds and wholegrains. 'The evidence for this diet is really strong,' Nicolle adds. 'This is something we should all be following.' FOODS TO AVOID Emma says to avoid foods "that can have a negative effect on cognitive health, such as saturated fats and added sugars". Think of saturated foods as those like fatty cuts of red meat, sausages, bacon, cured meats like salami, cheese, cream, ice cream and butter. It's also found in foods like biscuits, cakes, pastries, pies, chocolate, milkshakes and sausage rolls - which most of us know aren't the healthiest foods, anyway. UK health guidelines recommend that men should eat no more than 30g of saturated fat a day, and women 20g. You can make small changes like switching to skimmed milk, going for 'low fat' meats (i.e 5 per cent fat mince) or using leaner meats, like chicken. Added sugars are those that aren't natural (such as in fruit or honey). It's pretty much anything sweet and tasty, such as biscuits, fizzy drinks or squash and cakes. But added sugar is snuck into a huge variety of packaged foods, from condiments to soups, cereal and bread. Use the traffic light system on food labelling to spot a high sugar (red) product. Foods to avoid or limit: Butter, cream, cheese Red, cured or fatty meats Fried foods Sweet foods NICOLLE'S TOP TIPS FOR FAMILIES 8 Prepare smoothies ahead of time so the whole family can have a nourishing smoothie in the morning Credit: Getty 1. BE PREPARED PREPARE smoothies ahead of time and store them in zip lock bags in the fridge. In the morning, tip the contents into a blender so you and your children can have a nourishing smoothie before work and school. 2. HALF & HALF USE a mix of half brown and half white rice or pasta. Nobody will notice the difference but you'll get more goodness from the wholegrains. 3. TAKE A LEAF LEAFY greens like spinach shrink down when cooked, so adding a few handfuls to meals is a quick and low-effort way to boost nutrition, without putting children (and some adults) off. 4. BULK OUT WHEN making spaghetti bolognese, half the amount of mince and add a can of lentils. The lentils look similar to the meat so they are well hidden and taste great. In chilli, you can use black beans instead of mince. 5. EGGS-CELENT EVERYONE, including kids, loves eggy bread. Try making it with a thick slice of wholemeal bread, topped with maple syrup and strawberries. MEAL PLANS BREAKFAST OPTIONS: Greek yoghurt with berries, almonds and chopped walnuts Smoothie bowl with frozen berries, yoghurt and oats LUNCH OPTIONS: Mixed green salad with grilled chicken served with olive oil, lemon, or apple cider vinegar and wholegrain crackers Chicken caesar pitta filled with chicken, lettuce and caesar dressing DINNER OPTIONS: Quinoa bowl with chickpeas, broccoli, spinach and avocado dressed with olive oil and herbs, such as basil, oregano and parsley Salmon with steamed broccoli and a tray roasted vegetables, such as sweet potato, pepper and courgettes SNACKS: Nuts Hummus Apple slices with peanut butter 'LIVE LONGER' SMOOTHIE RECIPES 1. Raspberry chia smoothie Makes 2 servings 200g raspberries (defrosted if frozen) 100g pineapple (defrosted if frozen) 1 tsp chia seeds handful of spinach leaves 200ml milk of your choice. 2. Spinach, pineapple, banana smoothie Makes 2 servings 1 and a half cups of milk of choice 1 cup of spinach 1/2 cup of pineapple (defrosted if frozen) 2 scoops of vanilla protein powder 1 tablespoon of chia seeds or ground flaxseeds. MIND SHOPPING LIST 8 Make sure to include nuts such as walnuts and almonds in your diet Credit: Getty
