A MINDful Diet and MINDfully Eating Supports Brain Health During trhe Holidays
The Brain Health Initiative (BHI) is working to develop brain-healthy communities, creating a culture that promotes brain health protective factors and decreases risk factors, thereby improving brain health, optimizing brain performance, and preventing and fighting brain illness across the lifespan. This article discusses how and why to eat MINDfully, including during the holidays, and the implications for the body and brain.
’Tis the season for celebration. From Halloween through New Year’s, opportunities for unhealthy food and dietary patterns are abundant. During this long season of celebrations, people are tempted to overdo it at mealtime and graze on holiday goodies for dessert. It can be hard not to overindulge in unhealthy foods and beverages.
Those without a solid plan for preparing for the celebrations and dealing with their cravings may allow their healthy lifestyle to fly right out the window during this season.
Don’t allow that to happen!
How?
By incorporating the MIND diet and MINDfully eating throughout holiday meals and celebrations.
Why?
Science shows us that simple lifestyle choices, like eating and living with brain health in mind, can significantly improve your brain health and performance today and reduce the risk, delay the onset, and even prevent brain illness in your future. The food you eat and the lifestyle you choose to live present tremendous opportunities to affect our brains positively.
How, especially during the holiday season?
Let’s start with the MIND diet. The MIND diet blends two heart-healthy diets—DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean diet—and focuses on foods that protect brain health and optimal brain performance. The MIND (https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/) diet is rich in vegetables, berries, whole grains, fish, olive oil, and nuts and low in red meat, cheese, pastries, and sweets. The MIND diet is about changing your lifestyle and not following a fad diet. The MIND diet is a set of guidelines instead of strict rules, and the MIND diet allows for special “treat” days.
Research conducted at Rush University shows that those who strictly followed the MIND diet lowered their risk of Alzheimer’s disease by as much as 53% and delayed cognitive decline by 7.5 years. Even those who followed the guidelines only moderately lowered their Alzheimer’s risk by 35%.
One of the good things about the MIND diet is that it recommends limiting foods, not eliminating them. So you can feel guilt-free digging into the roasted turkey and many other holiday favorites—in moderation, and prepared with brain health in mind.
For Holiday tips and recipes please visit
