Latest news with #Song-YiPark
Daily Mirror
08-07-2025
- Health
- Daily Mirror
Cutting back on one food group could lower dementia risk
A study from the Neurology Journal found that long-term and regular consumption of processed red meat was associated with a higher risk of dementia, as well as overall worse cognition Cutting down on a certain food group could potentially lower your risk of cancer, heart disease and type 2 diabetes, according to health experts. A study published in the Neurology Journal, which involved 133,771 participants, discovered that regular and long-term consumption of processed red meat was linked not only to an increased risk of dementia but also to poorer cognitive function. Processed red meats include foods such as bacon, sausages, hot dogs, salami, corned beef, and beef jerky. Therefore, swapping out red meat from your diet could help reduce your risk of developing dementia in later life, whilst also improving your cognitive function. A range of protein sources and whole foods can be introduced into your diet as alternatives to red meat. To further decrease the risk of dementia, a recent study by scientists at the American Society for Nutritio has highlighted the benefits of the Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND) diet and the DASH diet. These diets emphasise foods like leafy greens, vegetables, nuts, and healthy fats. The principles of the DASH diet, which promotes foods that help lower blood pressure, are combined with those of the Mediterranean diet. Regardless of age, the MIND diet has been shown to be equally beneficial in supporting cognitive function throughout a person's life. According to Professor Song-Yi Park of the University of Hawaii at Manoa, "Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias." Professor Park adds: "This suggests that it is never too late to adopt a healthy diet to prevent dementia." Notably, a further examination of the data revealed that individuals who consistently adhered to or improved their adherence to the MIND diet over a 10-year period had a 25% lower risk of developing dementia compared to those with poorer adherence. This finding held true across various age groups and ethnicities, even among those who did not initially follow the diet closely. The MIND diet The MIND diet is a fusion of the Mediterranean diet and DASH, incorporating food groups from both diets. Mediterranean diet There's no rigid meal plan for the Mediterranean diet. However, generally, individuals are expected to consume some of the following regularly: Raw vegetables Legumes No more than 100ml of fruit juice aday Nuts Fruit Fish (preferably oily fish such as sardines) Less than 100g of red or processed meat each day Olive oil The Dash diet DASH is a dietary plan focused on consuming foods that aid in reducing blood pressure, thus offering benefits for heart health. It includes eating: Vegetables Fruits Whole grains Fat-free or low-fat dairy products Fish Poultry Beans Nuts Vegetable oils Meanwhile, followers of this diet are advised to reduce consumption of foods high in saturated fats such as fatty meats, full-fat dairy products, fizzy drinks, sweets, and tropical oils such as coconut and palm oils.
Yahoo
05-06-2025
- Health
- Yahoo
10 foods that may reduce your risk of developing dementia
Dementia is the health condition that almost half of us fear the most. So it stands to reason that we're constantly looking for ways to avoid developing it. Alongside making lifestyle changes, there are other steps you can take that may lower your risk. Including, tweaking your diet. According to a new study, people aged 45 to 75 who followed the MIND diet (more on that in a moment) were less likely to develop Alzheimer's and other forms of dementia. The research, conducted by the University of Hawaii at Manoa, found that the closer people stuck to the diet, the more their risk dropped. Even small improvements to diet over time were linked to an average 9% drop in dementia risk. And people who improved their adherence to the diet over 10 years – including those who didn't follow it closely at first – had a 25% lower risk of dementia than those whose adherence dropped. "Our findings confirm that healthy diet patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias," said Dr Song-Yi Park, associate professor at the University of Hawaii at Manoa. If you've heard of the Mediterranean diet or DASH diet before, you're already halfway there. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. A bit of a mouthful, yes, but it's really just a blend of two diets already linked to better heart and brain health. It's not about counting calories but building habits over time and cutting back on things that aren't as brain-friendly: processed snacks, sugary drinks and alcohol. The focus is on everyday brain foods – including leafy greens, berries, nuts, and olive oil – that scientists say can help protect brain cells, improve memory, and reduce inflammation. According to Alzheimer's Research UK, this way of eating has been linked to a range of health benefits, including improved brain health. So, if you're wondering what to actually eat, here are the key foods to focus on, plus easy ways to get more of them in your five-a-day. Eating your greens might be one of the simplest ways to support your brain health. Studies have found that eating one or two servings of leafy greens daily, such as spinach, kale, and Brussels sprouts, can slow down age-related cognitive decline. In fact, older adults who regularly included these vegetables in their diet performed on memory tests as if they were 11 years younger than those who ate them less frequently. Tips for eating more: Add spinach or kale to smoothies, wilt and stir into soups or omelettes, or enjoy in a fresh salad – the MIND diet recommends aiming for at least six servings a week. Research shows that fruits and vegetables rich in carotenoids (the pigments behind those bright orange, red and yellow colours) could be linked to better brain health. That includes things like carrots, sweet potatoes, squash, red peppers, tomatoes, papaya and apricots, as well as greens like spinach and kale. Tips for eating more: Add roasted veg to grain bowls, use them to bulk out chillis, curries and ragus, or keep chopped peppers on hand for easy snacking. A variety of veg daily is the goal. Blueberries, blackberries and raspberries are packed with antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that may help protect brain cells from damage. They've also got the bonus of being naturally lower in sugar than many other fruits. Tips for eating more: Throw them into porridge, sprinkle on pancakes, mix with yoghurt or blend into a smoothie. Try to include them at least twice a week. Fatty fish like salmon, tuna and sardines are some of the best sources of omega-3 fats, especially one called DHA – a type of fat that plays a key role in keeping the brain healthy. Our bodies can't make it on their own, so getting enough through food really matters. Tips for eating more: Bake salmon for dinner, rustle up a tuna panini, or top toast with sardines, lemon and herbs. One or more servings a week are recommended; just skip the frying, as this can increase the fat content. Walnuts, almonds, lentils, flax seeds and soybeans are small but mighty. They're rich in healthy fats, vitamin E, B vitamins, choline, magnesium and zinc, all nutrients known to support long-term brain health. Tips for eating more: Snack on a small handful, stir lentils into stews or sprinkle seeds onto yoghurt or porridge – five servings a week is MIND's recommendation. Wholegrains like oats, brown rice, quinoa and barley are high in fibre and B vitamins, and may help reduce inflammation in the brain. They also help keep your energy and focus steady – a win for memory and concentration. Tips for eating more: Start your day with porridge or overnight oats, and switch to wholemeal versions of rice, pasta and bread. Aim for three servings a day. Olive oil is one of the key ingredients in the MIND diet, and for good reason. It's high in healthy monounsaturated fats and antioxidants, and research has linked it to better brain health and a lower risk of dementia-related death. Tips for eating more: Use it for roasting veg, drizzling on salads or as a base for homemade dressings – ideally as your main added fat. Beans are an underrated brain food. They're full of fibre, plant protein and nutrients like folate, which some UK research has linked to a reduced risk of cognitive decline. They also help keep blood sugar steady, which is important for long-term brain health. Tips for eating more: Add to soups, stews or salads, or mash into dips and spreads. Aim for four or more bean-based meals a week. Lean meats such as chicken and turkey provide protein without red meat's high saturated fat content – something the MIND diet recommends limiting. Eating poultry a couple of times a week has been linked to a lower risk of memory loss later in life. Tips for eating more: Grill chicken in wraps or cook turkey mince in your usual pasta sauce. The MIND diet recommends two servings a week. Okay, it's not officially part of the MIND diet, but we all deserve a treat! Studies say a small amount of dark chocolate may offer brain benefits, especially varieties with at least 70% cocoa. Tips for eating more: Enjoy a square or two, ideally paired with nuts to slow sugar release. Or mix it into your porridge for a morning sugar bump. Read more on health: What is resting heart rate and why is it important for your health? (The Telegraph, 7-min read) Five lifestyle choices that cut Alzheimer's risk (Yahoo Life UK, 4-min read) 6 benefits of vitamin D from slowing down ageing to boosting immunity (Yahoo Life UK, 4-min read)
Yahoo
04-06-2025
- Health
- Yahoo
10 foods that may reduce your risk of developing dementia
Dementia is the health condition that almost half of us fear the most. So it stands to reason that we're constantly looking for ways to avoid developing it. Alongside making lifestyle changes, there are other steps you can take that may lower your risk. Including, tweaking your diet. According to a new study, people aged 45 to 75 who followed the MIND diet (more on that in a moment) were less likely to develop Alzheimer's and other forms of dementia. The research, conducted by the University of Hawaii at Manoa, found that the closer people stuck to the diet, the more their risk dropped. Even small improvements to diet over time were linked to an average 9% drop in dementia risk. And people who improved their adherence to the diet over 10 years – including those who didn't follow it closely at first – had a 25% lower risk of dementia than those whose adherence dropped. "Our findings confirm that healthy diet patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias," said Dr Song-Yi Park, associate professor at the University of Hawaii at Manoa. If you've heard of the Mediterranean diet or DASH diet before, you're already halfway there. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. A bit of a mouthful, yes, but it's really just a blend of two diets already linked to better heart and brain health. It's not about counting calories but building habits over time and cutting back on things that aren't as brain-friendly: processed snacks, sugary drinks and alcohol. The focus is on everyday brain foods – including leafy greens, berries, nuts, and olive oil – that scientists say can help protect brain cells, improve memory, and reduce inflammation. According to Alzheimer's Research UK, this way of eating has been linked to a range of health benefits, including improved brain health. So, if you're wondering what to actually eat, here are the key foods to focus on, plus easy ways to get more of them in your five-a-day. Eating your greens might be one of the simplest ways to support your brain health. Studies have found that eating one or two servings of leafy greens daily, such as spinach, kale, and Brussels sprouts, can slow down age-related cognitive decline. In fact, older adults who regularly included these vegetables in their diet performed on memory tests as if they were 11 years younger than those who ate them less frequently. Tips for eating more: Add spinach or kale to smoothies, wilt and stir into soups or omelettes, or enjoy in a fresh salad – the MIND diet recommends aiming for at least six servings a week. Research shows that fruits and vegetables rich in carotenoids (the pigments behind those bright orange, red and yellow colours) could be linked to better brain health. That includes things like carrots, sweet potatoes, squash, red peppers, tomatoes, papaya and apricots, as well as greens like spinach and kale. Tips for eating more: Add roasted veg to grain bowls, use them to bulk out chillis, curries and ragus, or keep chopped peppers on hand for easy snacking. A variety of veg daily is the goal. Blueberries, blackberries and raspberries are packed with antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that may help protect brain cells from damage. They've also got the bonus of being naturally lower in sugar than many other fruits. Tips for eating more: Throw them into porridge, sprinkle on pancakes, mix with yoghurt or blend into a smoothie. Try to include them at least twice a week. Fatty fish like salmon, tuna and sardines are some of the best sources of omega-3 fats, especially one called DHA – a type of fat that plays a key role in keeping the brain healthy. Our bodies can't make it on their own, so getting enough through food really matters. Tips for eating more: Bake salmon for dinner, rustle up a tuna panini, or top toast with sardines, lemon and herbs. One or more servings a week are recommended; just skip the frying, as this can increase the fat content. Walnuts, almonds, lentils, flax seeds and soybeans are small but mighty. They're rich in healthy fats, vitamin E, B vitamins, choline, magnesium and zinc, all nutrients known to support long-term brain health. Tips for eating more: Snack on a small handful, stir lentils into stews or sprinkle seeds onto yoghurt or porridge – five servings a week is MIND's recommendation. Wholegrains like oats, brown rice, quinoa and barley are high in fibre and B vitamins, and may help reduce inflammation in the brain. They also help keep your energy and focus steady – a win for memory and concentration. Tips for eating more: Start your day with porridge or overnight oats, and switch to wholemeal versions of rice, pasta and bread. Aim for three servings a day. Olive oil is one of the key ingredients in the MIND diet, and for good reason. It's high in healthy monounsaturated fats and antioxidants, and research has linked it to better brain health and a lower risk of dementia-related death. Tips for eating more: Use it for roasting veg, drizzling on salads or as a base for homemade dressings – ideally as your main added fat. Beans are an underrated brain food. They're full of fibre, plant protein and nutrients like folate, which some UK research has linked to a reduced risk of cognitive decline. They also help keep blood sugar steady, which is important for long-term brain health. Tips for eating more: Add to soups, stews or salads, or mash into dips and spreads. Aim for four or more bean-based meals a week. Lean meats such as chicken and turkey provide protein without red meat's high saturated fat content – something the MIND diet recommends limiting. Eating poultry a couple of times a week has been linked to a lower risk of memory loss later in life. Tips for eating more: Grill chicken in wraps or cook turkey mince in your usual pasta sauce. The MIND diet recommends two servings a week. Okay, it's not officially part of the MIND diet, but we all deserve a treat! Studies say a small amount of dark chocolate may offer brain benefits, especially varieties with at least 70% cocoa. Tips for eating more: Enjoy a square or two, ideally paired with nuts to slow sugar release. Or mix it into your porridge for a morning sugar bump. Read more on health: What is resting heart rate and why is it important for your health? (The Telegraph, 7-min read) Five lifestyle choices that cut Alzheimer's risk (Yahoo Life UK, 4-min read) 6 benefits of vitamin D from slowing down ageing to boosting immunity (Yahoo Life UK, 4-min read)
Arab Times
04-06-2025
- Health
- Arab Times
MIND diet linked to better focus in children, lower dementia risk in adults
NEW YORK, June 4: A growing body of research suggests that the MIND diet — originally developed to help prevent cognitive decline in adults — may also support attention and cognitive development in children. The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, blends the brain-boosting elements of the Mediterranean diet with the heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet. It emphasizes leafy green vegetables, berries, whole grains, nuts, and fish, while limiting red meat, fried foods, cheese, and sweets. In one new study presented at Nutrition 2023, researchers from the University of Illinois Urbana-Champaign found that preadolescents who adhered more closely to the MIND diet showed better performance on tests measuring attentional inhibition — the ability to stay focused and resist distractions. The study involved 85 children aged 7 to 11 who recorded their diets over seven days and completed cognitive tasks. Only the MIND diet, not the general Healthy Eating Index-2015 (HEI-2015), was positively associated with better attention. 'These findings suggest that the MIND diet may support cognitive development in children, which is crucial for academic success,' said lead researcher Shelby Keye, PhD. She noted that while prior studies have focused on the MIND diet's benefits for aging brains, its effects in younger populations are still largely unexplored. Researchers now plan to study its impact on even younger age groups, such as toddlers and preschoolers. Meanwhile, a large long-term study involving nearly 93,000 middle-aged and older U.S. adults further reinforces the MIND diet's benefits. Conducted by the University of Hawaii at Mānoa and the University of Southern California, the study showed that participants who closely followed the MIND diet were significantly less likely to develop Alzheimer's disease or other types of dementia. Presented at the annual meeting of the American Society for Nutrition, the findings stem from the Multiethnic Cohort Study, launched in the 1990s, which includes a diverse population of Japanese Americans, Native Hawaiians, Black Americans, Latinos, and whites. Among more than 21,000 individuals who developed dementia, those who adhered to the MIND diet from the outset had a 9% lower risk. Those who improved their adherence over a decade saw a 25% lower risk — benefits observed consistently across all age and ethnic groups. Dr. Song-Yi Park, lead author of the adult study, emphasized that it's never too late to adopt healthier eating habits. 'Improving diet quality over time is important for reducing dementia risk,' she said. One unique feature of the MIND diet is its emphasis on specific brain-protective foods, particularly berries. For example, consuming two or more servings of berries per week earns the highest score in MIND diet assessments due to their strong links with cognitive health. How to follow the MIND diet According to a 2015 study, these guidelines can help individuals achieve an optimal MIND diet score: Leafy green vegetables (e.g., kale, spinach, broccoli, bok choy, mustard greens): at least six servings per weekn Other vegetables: at least one serving per dayn Whole grains: three or more servings per dayn Nuts (e.g., almonds, walnuts, pistachios): five or more servings per weekn Fish (non-fried): one or more servings per weekn Red meat: less than one serving per weekn Cheese: less than one serving per weekn Fast food and fried items: less than once per weekn Pastries and sweets: fewer than five servings per weekn Dr. Park cautioned that, like all observational studies, the research demonstrates an association rather than direct causation. More intervention-based studies are needed to confirm these outcomes. Experts unaffiliated with the studies, including Dr. Walter Willett of Harvard T.H. Chan School of Public Health and Dr. Yian Gu of Columbia University Irving Medical Center, noted that the MIND diet is supported by mounting evidence. Willett praised the study's quality and recommended consuming a variety of leafy greens, warning that excessive spinach intake can lead to kidney stones due to its high oxalate content. Gu added that the diet's flexibility and alignment with broader health goals — such as reducing heart disease and cancer risk — make it practical and sustainable. Although more research is needed to confirm causality, current findings underscore the MIND diet's potential as a valuable, lifelong tool for promoting brain health — from childhood through old age.
Yahoo
03-06-2025
- Health
- Yahoo
Meet the MIND diet: With some claiming it can keep your brain strong
Sticking to a brain-healthy diet can help fight off Alzheimer's disease and other forms of dementia. The MIND — or 'Mediterranean-DASH Intervention for Neurodegenerative Delay' — diet has been effective in this area, according to new research. The strategy combines the well-known Mediterranean diet with the DASH, or 'Dietary Approaches to Stop Hypertension,' eating plan, emphasizing foods such as leafy green vegetables, berries, nuts, fish, poultry, and olive oil. The DASH eating plan targets a 2,000-calorie-a-day diet, limiting sugar and foods high in saturated fats. 'Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias,' Dr. Song-Yi Park, an associate professor at the University of Hawaii at Manoa, said in a statement. 'This suggests that it is never too late to adopt a healthy diet to prevent dementia.' Park is presenting the findings at the annual meeting of the American Society for Nutrition on Monday. Park and his colleagues analyzed data from nearly 93,000 American adults who had provided information about their diets starting in the 1990s when they were between the ages of 45 and 75 years old. More than 21,000 have since developed Alzheimer's or related dementias. Those who stuck to the plant-forward MIND diet had a 9 percent lower risk of dementia. That was even more pronounced among those who identified as African American, Latino or White, at around 13 percent. The trend was not as apparent among Asian Americans and showed a weaker trend in Native Hawaiians. Those who enhanced their commitment to the diet over time showed the greatest risk reduction. That was true for both older and younger groups. Participants who improved their compliance had a 25 percent lower risk of dementia compared with those whose adherence declined. The findings build upon previous research which found the diet slashed the risk of Alzheimer's by as much as more than half for those who stuck to it rigorously and more than a third in those with moderate commitment. Leafy greens are especially associated with less Alzheimer's brain pathology, according to the National Institute on Aging. Whatever the cause, adhering to the healthy diet may help millions of Americans with Alzheimer's disease, which accounts for 60-80 percent of dementia cases. 'A tailored approach may be needed when evaluating different subpopulations' diet quality,' Park explained.
