Observed on September 21st, World Alzheimer’s Day raises awareness about Alzheimer’s disease, a progressive brain disorder that leads to memory loss, cognitive decline, and, ultimately, the inability to carry out simple tasks. This day not only commemorates the ongoing research efforts to find a cure but also promotes preventive measures that could potentially lower the risk of Alzheimer’s.

One such preventive approach involves diet and nutrition, specifically the MIND diet—a dietary plan that has shown promising results in reducing the incidence of Alzheimer's disease.

The MIND Diet for Alzheimer's Prevention

Emerging research indicates that following a specific diet may significantly reduce the risk of Alzheimer’s disease. This diet, known as the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, combines elements of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, both of which have proven benefits for cardiovascular health. According to a recent study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association on March 19, participants who adhered strictly to the MIND diet reduced their risk of developing Alzheimer’s by 53%, while those who followed it moderately lowered their risk by 35%.

What is the MIND Diet?

The MIND diet was developed by Martha Clare Morris, PhD, a nutritional epidemiologist at Rush University, and her colleagues. It is a hybrid of two well-known diets—the Mediterranean and DASH diets—which have long been associated with lowering blood pressure, preventing heart disease, and reducing the risk of strokes. While these two diets have been linked to improved brain health, the MIND diet takes it a step further by incorporating specific “brain-healthy” foods and limiting harmful food items.

Ingredients of the MIND Diet

The MIND diet emphasizes plant-based, whole foods while restricting the intake of unhealthy fats and processed foods. Key components include:

Green Leafy Vegetables: Rich in vitamins, minerals, and antioxidants, they form the cornerstone of a brain-healthy diet.

Other Vegetables: Besides leafy greens, incorporating a variety of colorful vegetables enhances nutrient diversity.

Nuts: A good source of healthy fats, fiber, and antioxidants, which may contribute to brain health.

Berries: Blueberries and strawberries are especially noted for their high levels of antioxidants, which may protect the brain from oxidative stress.

Beans: Packed with protein and fiber, beans are an excellent plant-based alternative to meat.

Whole Grains: Foods like brown rice, oats, and whole wheat provide essential nutrients while maintaining stable blood sugar levels.

Seafood: Rich in omega-3 fatty acids, which are crucial for maintaining cognitive function.

Poultry: A lean protein source that’s part of a balanced diet.

Olive Oil: The primary source of fat in the MIND diet, known for its brain-protective properties.

Wine: In moderation, wine (particularly red wine) can offer benefits due to its antioxidant properties.

Best Oil for Brain Healthy Diet: What to Use?

When it comes to maintaining a brain-healthy diet, choosing the right cooking oil can be confusing. Among the 10 essential food groups in the MIND diet, olive oil stands out as a critical component. It’s rich in monounsaturated fats, which have been shown to promote neurogenesis (the growth of new brain cells) and may lower the risk of fatal dementia.

Olive oil is also abundant in vitamin E and polyphenols, two powerful antioxidants that can protect brain cells from damage. However, it’s important to note that all cooking oils are energy-dense, so using them sparingly is key to managing overall caloric intake.

How to Cook With Olive Oil?

For most moderate to low-heat cooking, extra-virgin olive oil is an excellent choice. Use it for sautéing vegetables, drizzling over salads, or as a finishing touch on cooked dishes. If you need to cook at high temperatures, opt for alternatives like avocado oil or a blend of avocado and olive oil, which have higher smoke points.

It’s advisable to use oils like coconut oil sparingly, as it contains high levels of saturated fat, which can contribute to poor cardiovascular health and potentially affect brain function over time.

How the MIND Diet Compares to Other Diets

While the Mediterranean diet requires the daily consumption of fish and multiple servings of fruits and vegetables, the MIND diet offers a more flexible and accessible approach. It doesn’t demand strict daily consumption targets but focuses instead on consistency over time. Additionally, unlike the DASH diet, which targets hypertension, the MIND diet is specifically designed to support cognitive health and reduce the risk of Alzheimer’s.

MIND Diet and Cognitive Health

One of the primary reasons the MIND diet has garnered attention is due to its targeted impact on brain health. Each of the recommended foods contains nutrients and compounds that may directly benefit the brain:

Omega-3 fatty acids (found in seafood) have been linked to reduced inflammation and better brain function.

Polyphenols and antioxidants (found in berries and olive oil) help protect brain cells from damage.

Fiber and whole grains support stable blood sugar levels, which may prevent cognitive decline associated with diabetes.

Furthermore, limiting the intake of harmful foods—such as red meat, butter, cheese, sweets, and fried foods—helps protect the brain from inflammation and oxidative stress, two factors that have been linked to Alzheimer’s.

Before Starting the MIND Diet

As with any significant dietary change, it’s crucial to consult with your healthcare provider before starting the MIND diet. A licensed nutritionist or dietitian can help you create a personalized meal plan that aligns with your health goals and dietary needs.

Many people live under the impression that a healthy diet must be devoid of carbs and fats of all kinds. This misconceptions stem from the fact that carbs spike your blood sugar and contribute to weight gain, leading people to believe their diet should not have any carbohydrates. But it is one of the simple nutrients that your body needs to make energy according to Cleveland Clinic.

Hence, you do not need to remove them carbs your diet completely, rather find healthier ways to consume healthy carbs like the ones found in potatoes and avoid refined carbs that you usually find in junk foods. Potatoes are one of the most versatile vegetables which is eaten all over the world in various ways.

If you enjoy potatoes but are looking for something different then sweet potatoes are a tasty switch from regular potatoes. They come in fun colors and have a sweet, earthy flavor. They’re good for you, but they too are rich in carbohydrates. If you're watching your carbs or blood sugar, you need to be careful about the 'amount' of carbs you are taking.

Should You Add More Sweet Potatoes To Your Diet?

According to WebMD sweet potato is full of vitamins and minerals- you get vitamin A, which is good for your eyes, and potassium, which helps your heart. It also has fiber, which helps your digestion. the orange color comes from beta-carotene, which your body turns into vitamin A. All these nutrients make sweet potatoes a healthy choice.

While sweet potatoes are healthy, they have a lot of carbs. This means they can raise your blood sugar. If you’re trying to eat fewer carbs, you need to pay attention to how many sweet potatoes you eat. Even though they're better than regular potatoes in some ways, they still have more carbs than many other vegetables. So, you can’t call them low-carb.

Healthier Way To Enjoy Sweet Potatoes

Sweet potatoes can be good for people with diabetes, but you need to eat them the right way. Eating too many carbs at once can make your blood sugar go up quickly. So, it's important to eat sweet potatoes in moderation. Cooking them in certain ways can help keep your blood sugar steady.

Cooking Methods Matter

How you cook sweet potatoes changes how your body uses the sugars. Boiling them makes them have a lower glycemic index (GI). This means they raise your blood sugar slower. Baking them makes them have a higher GI. The heat changes the starches and sugars in the potato. So, boiling is a better choice for keeping your blood sugar steady.

Making Informed Choices

If you're watching your blood sugar, boiling sweet potatoes is a good idea. This helps your body process the sugars more slowly. But, if you're on a very strict low-carb diet, even boiled sweet potatoes might have too many carbs. It's important to think about your overall diet and how your body reacts to different foods. If you have concerns, talk to a doctor or dietitian.

Period cramps are a usual part of life for most women. There are many things that can affect one’s pain tolerance and cramps like the food women eat, the lifestyle they lead and much more. While there are over-the-counter medication that can help relieve period pains, many of these pills tend to have side effects that affect women’s health in different ways.

Some even believe that taking medication harms their menstrual health and so opt for more natural options which are said to reduce period pains. Pineapple is one natural option that doctors are considering for it's ability to fight inflammation with its special enzymes.

How Does Pineapple Target Period Cramps?

In a study published by the Nutrients 2024, scientists wanted to know if pineapple or a part of it called bromelain could help people feel better after getting their wisdom teeth out. They gave some people pineapple, some bromelain, and some a fake pill, and then observed how much pain and swelling they had for a week. The people who got the pineapple or bromelain felt less pain and swelling and needed less pain medicine than the people who got the fake pill. This shows that pineapple and bromelain might be more simpler options when it comes to helping people feel better after surgery.

According to WebMD pineapple's anti-inflammatory and analgesic properties gives it the ability to relieve pain without altering consciousness or blocking nerve impulses. When your body is swollen, it hurts more. Pineapple can help bring down this swelling, which means less pain. Second, pineapple has an enzyme called bromelain. This enzyme helps lower the amount of a chemical in your body called prostaglandin. Prostaglandins cause pain and make your uterus contract, which leads to cramps. By lowering these chemicals, bromelain helps your muscles relax and reduces the pain. So, eating pineapple can help your body naturally manage the discomfort of period cramps.

What Are the Health Benefits of Pinapple?

Pineapple doesn't just help with period cramps; it's good for your whole body. According to the Cleveland Clinic it has a lot of Vitamin C, which helps your immune system stay strong and fight off tiredness, which is common during your period. The bromelain in pineapple also helps your body break down food, so your stomach feels better. Because pineapple is mostly water, it helps keep you hydrated, which is important during your period. It also has manganese and Vitamin B, which can lift your mood and give you more energy, helping you feel more stable emotionally. So, eating pineapple gives you many benefits beyond just pain relief.

Scientists have studied bromelain, the special enzyme in pineapple, and found that it really does help with pain and swelling. A study in a science journal looked at how bromelain works and discovered that it can reduce inflammation and relieve pain. This means it can be a natural way to manage pain from different bodily issues, including period cramps.

A nutrient-rich diet is essential not just for heart and vascular health, but also for keeping the brain in peak condition. After all, about 25% of our blood supply is directed to the brain. That means what we eat directly influences how our brain functions over time.

Eating foods high in saturated fats and refined carbohydrates — especially ultra-processed items — can damage blood vessels in the brain, increasing the risk of impaired brain function, stroke, and dementia. Avoiding excess sugar is equally important. Too much sugar can interfere with the brain’s ability to produce adenosine triphosphate (ATP), the vital compound that fuels key cellular processes. It may also trigger insulin spikes and disrupt brain metabolism, potentially impairing cognitive function.

While cognitive decline is not always reversible, following a brain-healthy diet may help slow down neurodegeneration and reduce the risk of developing conditions like Alzheimer’s disease.

Here are eight foods commonly included in a brain-supportive diet — eaten daily or at least weekly — that nourish both mind and body.

Nuts, Especially Walnuts

Nuts are widely regarded as great for brain health, but not all nuts offer the same benefits. Walnuts stand out for having the highest ratio of omega-3 “good fats” to omega-6 “bad fats.”

Wild Fish

Fresh, fatty fish are a powerful source of omega-3 fatty acids, known for their anti-inflammatory properties. Brain-healthy choices include salmon, grouper, and halibut. It's best to opt for fresh and wild-caught fish, as farm-raised varieties are often fed with unnatural additives.

Leafy Greens and Asparagus

Leafy greens are rich in fiber, folate, lutein, and beta-carotene. Options like bok choy, asparagus, or broccolini, when steamed or sautéed with olive oil, garlic, and a pinch of salt at the end, make easy, healthy dinners. Though not leafy, asparagus is a favorite due to its fiber content and quick cooking time. A healthy gut, supported by fiber, also benefits brain health.

Tomatoes

Tomatoes are a great source of lycopene, an antioxidant related to beta-carotene. Antioxidants combat inflammation and oxidative stress, helping prevent neurodegeneration. Grape tomatoes or tomato medleys are versatile — great for salads, sauces, or appetizers with mozzarella, basil, and olive oil.

Berries and Walnuts

Blueberries, eaten almost daily, are rich in flavonoids — potent antioxidants and anti-inflammatory agents that may reduce stress effects on the brain. Pairing them with walnuts and steel-cut oats makes a perfect breakfast. A drizzle of honey or maple syrup and a pinch of salt elevate the flavor.

Olive Oil

Olive oil is full of monounsaturated fats that help lower LDL cholesterol and raise HDL cholesterol. It’s ideal for cooking, dressings, and dips. Just avoid deep-frying with it.

Turmeric and Ginger

Turmeric’s active compound curcumin may benefit brain health by disrupting amyloid plaques linked to Alzheimer’s. Pair it with black pepper for better absorption. Ginger adds flavor, fiber, and may even help with mental clarity.

Coffee and Tea

Rich in flavonoids and phytonutrients, coffee and tea support brain metabolism. Moderate caffeine intake can enhance concentration and productivity.

Popcorn

For a fun, healthy snack, try homemade popcorn. Air-popped kernels with olive oil, nutritional yeast, and a dash of salt make for a satisfying treat — a smarter option than chips.