Slow Brain Aging by 7 Years With This Easy Diet Strategy

Slow Brain Aging by 7 Years With This Easy Diet Strategy

Food science has developed a new strategy to improve the health of body and brain: The MIND diet. While still relatively recent, studies done on this diet have shown promising results such as slowing brain aging by 7 years and reducing the likelihood of brain diseases such as Alzheimer’s from developing.

We know that switching diets can be a challenging process, especially when you take into account the need for new food storage or preparation utensils. Luckily, there is an upcoming, easy way to make all the purchases you need.

Prime Day

Every year, online retailer Amazon hosts a two-day special event for all Amazon Prime members. For Prime Day 2021, it begins June 21 at 12:01am Pacific Time and ends June 22 at 11:59pm Pacific Time. Anyone with Prime has access to great discounts for massive savings on countless products offered on Amazon’s online store. Food, containers, utensils and more can be purchased at a discount during the 48-hour period.

Don’t have Prime? Standard members can sign up for a free 30-day trial of Amazon Prime before the event to take advantage of these great savings. Take advantage of this offering to get a head start on introducing the MIND diet to improve the brain health of yourself or your family.

Foods To Buy

A food plan that slows brain aging might sound like a complex challenge to stick with, but you might be surprised by the simplicity of the recommended ingredients to include in the MIND diet. Stick to these foods for improved brain health:

  • Non-meat proteins: A big part of this diet is reducing meat consumption to less than four times a week. Replace protein intake with ingredients such as soybeans, lentils and other beans or legumes.
  • Nuts: Nuts are high in vitamin E, which the MIND diet says helps keep the brain in good health. Unsalted or unsweetened nuts that are raw or dry-roasted are ideal for this diet, as well as some types of peanut butter that do not have extra oils or sweeteners added.
  • Vegetables: While it may seem obvious, vegetables are very important to the MIND diet. Green leafy veggies like kale, spinach, lettuce or collards are especially important for lowering the risk of cognitive decline, so be sure to include them as much as possible, at least six servings a week.
  • Berries: Studies for the MIND diet found that berries with flavonoids such as blueberries or strawberries help slow the rate of cognitive decline. At least two servings a week is ideal for promoting the best effects for the body.
  • Olive Oil: Many guides for the MIND diet recommend using olive oil as the main (or only) cooking oil for your meals.
  • Honorable mentions: The MIND diet can include some of these items: lean meats like chicken or turkey, fish meats and even wine are sometimes recommended in light amounts. Moderation should be the primary concern in this area, so do some further research on any of these you plan to add.

Foods To Avoid

It’s important to note that the MIND diet advises minimizing or entirely avoiding these specific foods as they have effects that can contribute to rapid brain aging or at least reduce the positive effects of the foods listed above:

  • Butters
  • Margarine
  • Cheeses
  • Red meats
  • Fried foods
  • Processed sugars
  • Pastries
  • Junk foods

Managing Meals

Now that you’ve got a bunch of new food for the diet, you’ll want ways to manage making the meals so that it’s as quick and easy as possible.

Take Inspiration From a Cookbook

Need some ideas for recipes to make with the MIND diet? Check out some of these delicious recipes that adhere to this diet:

Sauteed Broccoli & Kale with Toasted Garlic Butter

Roasted Chicken & Sweet Potatoes

Pan Seared Orange Mustard Salmon

Sweet and Spicy Tofu and Jalapeno Pad Thai

Prepare in Advance

Many guides on meal preparation suggest that you put aside a day each week to spend preparing your purchased ingredients. This can include just chopping vegetables or cooking full meals to be reheated later in the week. This can reduce how much time you spend in the kitchen and ease the stress of having to figure out a meal to cook day-by-day.

Pre-Portion & Buy Containers

Portioning your meals beforehand utilizing specific-sized containers is a smart strategy for meeting exact diet requirements. With the MIND diet, this can help ensure that weekly food quotas are met. This could also help with making sure you don’t go over the weekly limit for certain foods that the MIND diet recommends avoiding, if you choose to keep them included.

Make sure you’re stocked up on the right containers. A variety of sizes and matching lids can help you organize and store any foods you prepare early on in the week. Having a way to classify containers can help speed up searching through the refrigerator. Plastic containers may be cheap, but glass containers are eco-friendly and some options are safe for use in the microwave, freezer and washer. Investing in quality containers can make transportation easier as well, as you can typically buy matching carrying cases to protect the glassware in transit.

Here are some good examples from Amazon’s top picks:

Avoiding Waste

Unfortunately, a lot of ingredients the MIND diet recommends are perishable. Here are some strategies for avoiding food waste.

Freeze your foods

This pairs well with preparing in advance. Freezing what you can will help extend how long the ingredients and meals you utilize will last. Some glass containers may not be safe for freezer use, so be sure to check before buying, or purchase plastic containers.

Vegetables, fruits and berries can be frozen for up to 10 months while still maintaining quality. While refrigerated, they can last from 2 weeks to 1 month, depending on the food item. It is smartest to use your purchased greens within 2 weeks.

Meats keep for different times depending on the type of meat and how they are stored. You can check this website to see how long you can keep cooked or uncooked meats:

Get your food more frequently

There are plenty of grocers that offer curbside pick-up for orders. Amazon offers a delivery service that includes fresh produce. Cut down on time spent in the store or food waste by ordering exactly what you need at the start of each week, delivered straight to your doorstep.

Amazon’s delivery costs for fresh produce typically run a flat fee of 9.99$ in addition to the cost of your orders, unless you are a Prime member, then you get free delivery on any Whole Foods order costing greater than $35.