Following a Mediterranean Diet is Beneficial to Your Brain

When it comes to what we eat, research indicates in a strong and clear direction: the food we consume does indeed impact the health of our brains. Emmaline Rasmussen, MS, RD, E-RYT, a nutrition specialist and clinical research dietitian at NorthShore University HealthSystem, works with each of our Brain Health patients on an individualized plan based on their unique health and lifestyle factors.  Below, Emmaline shares details about the Mediterranean diet and tips for eating better during the holidays.

 

It’s that time of year again when we all indulge – some of us more than others. One more cookie here, an extra serving of eggnog there… As we assess the choices offered at cocktail parties, lunch meetings,  and holiday dinners, the concept of eating healthy is not always viable, or even desirable.

But what if the food choices you make have even greater implications on your overall health than you realize? What if you could along with heart disease drastically reduce your risks of certain neurological diseases by eating healthier?

Research is pointing to this very fact: not only does a healthy Mediterranean-style diet improve your heart health (old news) but it also plays a vital role in improving your BRAIN health by reducing your risk of developing Alzheimer’s, and even Parkinson’s Disease (new news!) A brain-friendly Mediterranean diet can reduce Alzheimer's risk by up to 50%.

You may already be familiar with the benefits of following a Mediterranean diet, but the term ‘diet’ is a bit misleading. It is not a diet. It is adopting food choices and incorporating them into a healthier lifestyle to benefit your overall health. The Mediterranean “foodstyle” does not focus on eating less food, or on counting calories, nor does it imply Mediterranean cuisine.  It is about incorporating MORE of the good foods into your choices, and as an intended consequence, omitting some of the ‘bad.’ It focuses on incorporating fresh fruits and vegetables as the base of your diet, and weaving in whole grains, fish and poultry, olive oil, and even red wine in moderation.

Consider the cooking styles of the countries surrounding the Mediterranean Sea - Cyprus, Greece, Italy, Malta, Spain and Turkey. Greece and Turkey continue to be among the world’s leaders in vegetable consumption, according to the OECD. The Food Based Dietary Guidelines in Greece encourage the consumption of 6 servings of vegetables, in addition to 3 servings of fruits, per day. According to America’s Health Rankings, vegetable consumption in the United States varies from a high of just over 2 servings per adult per day in California to a low of 1 and 1/2 servings per adult per day in Louisiana and Mississippi. Nationally, the median consumption is less than 2 servings per day for each adult.  We can do better than that.

1. 

   Always start with veggies! Fill at least half your plate with non-starchy vegetables including green leafy vegetables. This limits the real estate on your plate for less nutritious and often calorie-dense options. If you are at a party with a buffet, the first trip to the buffet should be for vegetable-based dishes only!
2. Embrace healthy fats! Cook with pure or refined olive oil instead of butter. Opt for extra virgin olive oil and fresh squeezed lemon juice or vinegar over your salad in lieu of bottled, pre-made salad dressings. Choose omega-3 rich seafood such as wild caught salmon over red meat or pork.
3. Allow for occasional, reasonable indulgences. It is the holiday season, and sugary treats can be found everywhere you turn at family gatherings, social events, and even at the office. Make a decision in advance about what indulgences are acceptable (for example, allowing yourself one slice of your sister’s famous pecan pie at your family party but avoiding the store bought cookies in the office break room) and prevent yourself from overindulging in less healthful foods by having brain-healthy options such as fruit and unsalted nuts on hand at home or work.

Stay tuned for our January post when I will share with you the research and science behind our recommendations.

~ Dr. Demetrius Maraganore