Many of us are keen to minimise the visual effects of ageing. However, if you have experienced the pain of watching someone close to you succumb to dementia or Alzheimer's disease, you are also likely to be interested in preventing cognitive decline as you get older.

While there is a genetic predisposition to some neurodegenerative diseases, there is also a significant lifestyle component, which means there are active steps we can all take to preserve the health of our brain as we age. 

Specifically, in the area of diet, recent research has found that a particular dietary pattern is even more powerful than previously considered when it comes to preventing cognitive decline in our 60s and beyond.

The new study, published in the journal Neurology, studied more than 14,000 people over 10 years, assessing them across different cognitive functions including thinking and memory. The average age of study participants was 64 years.

The diet of participants was assessed using a questionaire that compared their usual dietry intake to the MIND diet - the Mediterranean-Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay - a pattern of eating previously shown to help reduce cognitive decline.

It was found that 12 per cent of individuals in the group who followed a diet that was the least similar to the MIND diet developed significant cognitive impairment through the study period.

By comparison, individuals who followed the MIND diet more closely were 4 per cent less likely on average to experience significant cognitive decline. For women, this risk was even less, with a 6 per cent lower chance of developing cognitive impairment.

The MIND diet is a modified combination of the Mediterannean and DASH (Dietary Approaches to Stop Hypertension) diets and focuses on 10 core food groups known for their specific benefits for brain function. This includes leafy greens, other vegetables, whole grains, legumes, seafood, poultry, olive oil, nuts, berries and wine. The diet also specifies five unhealthy foods to actively avoid, including butter and processed fat, cheese, pastries, fried foods and fast foods.

The diet encourages a largely plant-based approach, which naturally helps to reduce inflammation in the body, supports weight control and improves the health and functioning of the cells. The benefit for the brain is that a healthy cell will function more efficiently over time, and the effects of ageing will be minimised, which aids cellular communication and cognitive functioning as a result.

Putting the MIND diet into practice

While many of us believe we follow a healthy diet, often we are missing some key components and still indulging in too many treats and fried and fast foods.

Specifically, the MIND diet focuses on eating far more leafy green vegetables such as spinach, kale, broccoli and Brussel sprouts, known for their extremely high antioxidant contents, which help to protect cells from the damage.

Ideally, we need to eat at least one serve of leafy greens every day. This is in addition to at least one other vegetable.

When it comes to fruit, berries are identified as key brain health superfoods and should be eaten at least twice a week, which is a lot easier when fresh fruit and vegies are less expensive.

Five serves, or roughly 10-15 nuts, should be consumed weekly, and fibre-rich legumes such as chickpeas and lentils at least four times a week - a high intake that few of us in Australia are likely to be reaching.

When it comes to protein, the more fish we include, the better (in particular oily fish such as salmon) as it adds a significant amount of the anti-inflammatory omega-3s to the diet. The diet recommends eating red meat sparingly, and instead including poultry a couple of times each week.

The MIND approach is not low carb. Rather, it focuses on three serves of quality wholegrain carbs daily and, when it comes to the primary cooking oil, it recommends skipping processed vegetable oils in favour of olive oil. While wine is mentioned on the list of 10 beneficial foods, it is a single glass a day, not a bottle.

And don't forget.....

One of the main differences between the MIND approach and other diet programs is that MIND encourages minimal consumption of five key foods: butter, cheese (at most once a week) and red meat (no more than three serves a week), sweet treats and fried foods, which are known to actively increase inflammation in the body.

This means that if you enjoy a pastry or two each week, order takeaway more than once a week, love a big steak, and butter on your toast, you may still have some work to do to fully benefit from what MIND has to offer your brain.

One last thing... the DASH diet and sodium

The standard DASH diet limits salt to 2,300 milligrams (mg) a day. That amount agrees with the Dietry Guidelines. That's about the amount of sodium in 1 teaspoon of table salt. Note that 85% of sodium often comes hidden in food and not from shaking salt on your food.

A lower sodium version of DASH restricts sodium to 1,500mg a day. You can choose the version of the diet that meets your health needs. If you aren't sure what sodium level is right for you, talk to your health care provider. 

Find out more about the DASH eating plan via https://www.nhlbi.nih.gov/education/dash-eating-plan and there is also recipies, plus see the two-page summary from the RACGP (Royal Australian College of GPs) DASH approach to prevent and control hypertension.

https://www.racgp.org.au/getattachment/34f4d21d-efe1-425a-ab11-c111868163e8/DASH-Dietary-Approaches-to-Stop-Hypertension-diet.aspx

“Eating is one of life’s greatest pleasures.” And it is -- but like all great pleasures, it must be done intelligently. Weight management is a key category in pharmacy and a major issue for the health of Australians.

Being overweight poses a health burden at all ages. Dieting is common in society. Figures from Overweight and obesity, About - Australian Institute of Health and Welfare (aihw.gov.au) suggest in 2022, based on measured data from the ABS 2022 NHS, of adults aged 18 and over

• 26% of children and adolescents aged 2–17 were living with overweight or obesity.

• 66% were living with overweight or obesity, approximately 13 million adults

• 34% were living with overweight but not obesity

• 32% were living with obesity

• 13% were living with severe obesity, which is defined in this report as having a BMI of 35 or more (ABS 2023c; AIHW analysis of ABS 2023a).

• 71% of men and 61% of women were living with overweight or obesity.

• 39% of men and 30% of women were living with overweight but not obesity

With weight management, consider your plan around GET UP AND GO!

This stands for:

• Goals

• Establish commitment

• Try variety

• Use the “mate” or “buddy” support system

• Plan ahead

• Aim for mental rewards

• Note achievements

• Develop slowly

• Give positive feedback

• Organise follow-ups.

Stress and Fat

How stress can make you fat:

• It encourages nervous over-eating

• It increases alcohol (with fat) consumption

• It immobilises the body

• It decreases feelings of self-control

• It decreases self-esteem

• It disinhibits ‘restrained eating’

How stress can decrease fat (in some people)

Some people can lose fat under (chronic) stress. This is because of:

• Increased action of the stress related hormones

• Decreased eating through nervousness

• Increased spontaneous physical activity

• Substitution of alcohol for food

• Increased smoking

There has been a lot of discussion as to whether anaerobic versus aerobic exercise is more effective in reducing central obesity.

Regardless of which is more effective, the evidence does suggest, where there is a calorie (or energy) deficit, that any type of physical activity will reduce central obesity.

A personalised, tailored activity prescription with incremental activity encourages people to gain great benefits. 

Consider consulting an allied health professional like an Exercise Physiologist or a Physiotherapist for professional guidance and they can provide a supportive role across your health journey.

For many, starting with some incidental exercise or identifying physical inefficiencies allows a gradual progression to more activity.

Keep your ‘team’ around you for encouragement and regularly review goals.

A further element is the mind journey and it is recognised that this may also require fine-tuning for some.

Addressing mental health, emotional eating, as well as finding joy and purpose may include engaging the services of a psychologist, where relevant.

Our pharmacists can also provide a coaching role to continue your motivation and encouragement at every level of your health journey.

101A Eastern Road, Turramurra, NSW, 2074