Eating more potatoes can help prevent cognitive decline

As the global population ages, the number of people with dementia is increasing rapidly. According to an epidemiological survey conducted by the Taiwan Alzheimer's Association, approximately one in 12 people aged 65 and above in Taiwan suffers from dementia.DementiaThe proportion is even higher for people over 80, with approximately 1 in 5 suffering from dementia. Faced with this trend, how to effectively prevent dementia has become a focus of attention for many people.

Prevention methods for dementia

Dementia is a progressive neurodegenerative disease that progresses at a different rate for each patient. As dementia has become a global health crisis, various studies have shown that lifestyle adjustments can effectively reduce the risk of developing the disease. These include regular exercise, continued mental activity, maintaining an ideal weight, controlling chronic conditions such as the "three highs" (high blood pressure, high blood sugar, and high blood lipids), and adopting a Mediterranean diet.

Among them, the Mediterranean diet is widely considered to be a very beneficial diet for cardiovascular health and one of the important strategies for preventing dementia. This diet emphasizes the intake of large amounts of vegetables and fruits, reduced intake of red meat, consumption of deep-sea fish and seafood at least twice a week, and the selection of fats and oils that are beneficial to health (such as olive oil) and moderate amounts of dairy products. These dietary contents are very important forMaintain brain and cardiovascular functionIt has positive benefits, so diet plays an indispensable role in preventing dementia.

The Mediterranean diet is considered the healthiest diet in the world

In addition to the Mediterranean diet, there is also the DASH Diet designed to control high blood pressure. Its characteristics are that it encourages the intake of low-fat, low-salt, and low-sugar foods, uses lean meat, poultry, and fish as the main sources of protein, and limits foods high in saturated fat. The goal is to stabilize blood pressure through diet rather than medication.

Martha Clare Morris, a nutritional epidemiologist at Rush University School of Medicine in Chicago, combined the Mediterranean diet with the DASH diet and further developed the "MIND Diet." Studies have shown that this diet can help reduce the risk of dementia by up to 50%.

Characteristics and nutritional recommendations of mindful eating

Nutritionist Lin Shihang, founder of Good Food Class, points out that the main function of a mindful diet is to promote cognitive function and slow brain degeneration. Its nutritional core includes the following key points:

Plant-based foods: Emphasize the intake of plenty of vegetables, whole grains and other plant-based ingredients.
Limit animal products, but eat fish in moderation.: It is recommended that at least one meal per week should be fish-based, unlike the Mediterranean diet which recommends at least six times per week.
Reduce foods high in saturated fat：Foods such as fat and cream should be avoided as much as possible.
Fruit intake should focus on quality rather than quantity：It does not emphasize eating a lot of fruits, but it is especially recommended to consume berries rich in antioxidants, such as blueberries, strawberries, etc.
Consume more than two servings of dairy products per day：Helps provide calcium and protein.
Emphasis on potato intake: A daily serving is recommended, consistent with the two or more servings recommended in the Mediterranean diet.

The importance of a personalized diet

Although mindful eating is consideredbrain healthWhile it can be significantly helpful, it's not suitable for everyone. People with other chronic conditions, such as kidney disease, should consult a professional nutritionist before making dietary adjustments. After assessing their health status, they can then decide on the most appropriate diet for them, ensuring a balanced diet and overall health.

In summary, preventing dementia requires a multifaceted approach, and diet is a crucial component. Adopting diets like the Mediterranean diet, the DASH diet, or even more advanced "mind diets" can help maintain brain health and slow cognitive decline. Choosing a diet that works for you, combined with a regular lifestyle and continuous learning, is the best strategy for safeguarding brain health in an aging society.