多吃馬鈴薯有助預防認知退化

With the ageing of the global population, the number of people suffering from dementia is rapidly increasing. According to an epidemiological survey conducted by the Taiwan Dementia Association, about 1 in 12 elderly people over the age of 65 in Taiwan suffers from dementia.dementiaThe proportion of dementia sufferers is even higher when they reach the age of 80 or above, with about one in five people suffering from dementia. In the face of this trend, how to effectively prevent dementia has become the focus of many people's attention.

Prevention of Dementia

Dementia is a neurodegenerative disease that progresses at different rates for each individual. As dementia has been recognised as a global health crisis, studies have shown that the risk of dementia can be effectively reduced through a number of lifestyle modifications, including regular exercise, sustained mental activity, maintaining an ideal body weight, controlling chronic illnesses such as hypertension, hyperglycaemia and hyperlipidaemia, and adopting a Mediterranean diet.

The Mediterranean Diet is widely recognised as an extremely beneficial diet for cardiovascular health and is one of the most important strategies for preventing dementia. This diet emphasises a high intake of vegetables and fruits, a low intake of red meat, consumption of deep-sea fish and seafood at least twice a week, and the use of healthful fats (e.g., olive oil) and an adequate amount of dairy products. These elements of the diet are important forMaintains brain and cardiovascular functionDiet plays an essential role in the prevention of dementia because of its positive benefits.

The Mediterranean Diet is recognised as the world's healthiest diet.

Apart from the Mediterranean Diet, there is also the DASH Diet, which is designed to control high blood pressure. Its characteristics include encouraging the consumption of low-fat, low-salt and low-sugar foods, using lean meat, poultry and fish as the main source of protein, and restricting foods high in saturated fats, with the goal of stabilising blood pressure through diet rather than medication.

Martha Clare Morris, a nutritional epidemiologist at the Rush University School of Medicine in Chicago, USA, combined the Mediterranean diet with the Deluxe Diet and further developed the MIND Diet, which was shown to reduce the risk of dementia by up to 50%.

Characteristics and Nutritional Recommendations of a Mindful Diet

Dietitian Lin Shihang, founder of Good Food Classes, pointed out that the main function of the Mindfulness Diet is to promote cognitive function and slow down brain degeneration, and its nutritional core contains the following key points:

Plant-based: Emphasise a high intake of plant-based ingredients such as vegetables and whole grains.
Restriction of animal food, but moderate intake of fish: It is recommended that at least one meal per week be based on fish, unlike the Mediterranean Diet which recommends at least six times per week.
Reduce foods high in saturated fatAvoid fatty meats and creams as much as possible.
Fruit Intake: Quality over Quantity: Rather than stressing the importance of eating a lot of fruits, it is especially recommended to consume antioxidant-rich berries, such as blueberries and strawberries.
Consume more than two servings of dairy products a day: Helps provide calcium and protein.
Focus on potato intake: The recommended daily intake is in line with the two or more servings recommended in the Mediterranean diet.

The Importance of Personalised Diet

Although mindful eating is considered to be important forBrain HealthHowever, it is not suitable for everyone. In particular, people with other chronic diseases, such as kidney disease, should consult a professional dietitian to assess their health conditions before making dietary adjustments, and then decide on the most suitable dietary pattern for themselves, in order to take care of both nutrition and health.

In conclusion, the prevention of dementia requires a multifaceted approach, and diet is one of the key elements. Adopting diets such as the Mediterranean Diet, the Desert Diet, or the advanced version of the Mindfulness Diet can help maintain brain health and slow down cognitive deterioration. Choosing a diet that suits your needs, coupled with a disciplined lifestyle and continuous learning, is the best strategy to cope with an ageing society and protect your brain health.