Editor's Pick: Research shows that physical activity is actually a mental health exercise. One article states that walking for just 15 minutes, especially outdoors, can improve mood and reduce feelings of depression.Research shows that physical activity is actually a mental health exercise. One article states that walking for just 15 minutes, especially outdoors, can improve mood and reduce feelings of depression.
They seem to be able to think more clearly after a brisk walk. It makes a lot of sense. When the heart delivers oxygen and nutrients to the working muscles, the brain gets the same benefits.
In 2015, scientists reported on a diet that found that it helped slow the decline in cognitive function that we gradually aged. It is a mixture of the Mediterranean diet and the DASH diet (a dietary approach to stop high blood pressure) and is lovingly named the MIND diet (Mediterranean-DASH diet to intervene in neurodegenerative delays).
The foods of this way of eating are rich in nutrients and other substances that help protect the brain from unhealthy conditions such as oxidative stress and inflammation.
Researchers at Rush University Medical Center and the Harvard School of Public Health in the United States both reported that older adults who followed the diet for up to 10 years had the slowest rate of cognitive decline compared to those who did not follow it strictly.
A subsequent randomized controlled study conducted in 2023 followed the MIND diet in older adults over a three-year period and found no significant change in cognitive tests compared to the control group. This has led some researchers to speculate that the longer we follow this pattern, the better.
The following is the overall advice recommended by a registered dietitian:
At least three servings of whole grains per day, one or more servings of vegetables (with an emphasis on leafy greens), no more than a tablespoon of butter; Olive oil is the main added fat.**：journal of the american medical associationAt least five servings of nuts, four servings of legumes, two servings of berries, two servings of poultry meals, and one serving of fish per week; Don't exceed five servings of pastries and sweets (weekly, remember), four servings of beef, pork or lamb, one serving of cheese and fried foods.
Drink less. Moderate alcohol consumption (no more than one drink a day for women and no more than two drinks a day for men) may help prevent mental decline, but according to a 2023 research article in the Journal of the American Medical Association, excessive alcohol consumption is associated with early-onset dementia.
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