Hello, on-trend readers! In this issue:

• MINDful eating for cognitive health

• Understanding the MIND, Mediterranean, and DASH diets

• Free one-page reference to keep in your kitchen

• Easy eats

• Have you ever peeled a pomegranate?

• Take your time and socialize… at the grocery checkout

• You are what you eat

Feed your head

The MIND diet reduces Alzheimer's risk by up to 53% when strictly followed and about 35% when used moderately well. 

With so much talk about nutrition, diets, and thinking of food as medicine, we’re all on information overload. But science has narrowed a lot of the choices down to three basic diets that are backed by verified findings. This extensive research shows that the Mediterranean, DASH, and MIND are the most effective in improving health.

NOTE: Remember to consult your healthcare professional before starting any new diet or exercise plan.

These diets aren't mutually exclusive. Many people combine elements of all three to create a personalized eating pattern that works for them. This allows them to maintain the core principles of MIND to eat whole foods, plants, and healthy fats, while limiting processed foods and excessive meat consumption.

The good news is that you don't have to strictly follow any of these diets to see benefits. Research shows that even moderate adherence can lead to improved health. The best diet is one you can stick to long-term, so consider starting with the one that best matches your food preferences and health goals.

The Mediterranean diet has long been endorsed by the medical community as effective for overall health and longevity. It’s linked to a reduced risk of heart disease, certain cancers, and cognitive decline. This diet is easy to adjust to and enjoy with its focus on fresh whole foods, olive oil, fish, and an occasional glass of wine, it’s easy to adapt and enjoy.

Science also endorses the DASH diet for targeting target high blood pressure, often lowering it within weeks after starting. It’s based on fresh plant-based foods, lean proteins, grains, but does not allow alcohol.

Both diets limit red meat, refined sugar, and dairy. There’s strong evidence that when these two diets are combined, it supports brain health is and reduces the risk of dementia and cognitive decline.

Enter the MIND diet, also known as “Mediterranean-DASH Intervention for Neurodegenerative Delay.” While that’s a mouthful, the diet is very straight-forward. The menu provides food that’s easily prepared or ordered out at a restaurant without giving up taste or pleasure.

The MIND diet reduces Alzheimer's risk by up to 53% when followed strictly and about 35% when followed moderately well.

The MIND Diet: A Detailed Guide for Beginners

MIND over matter

The MIND diet is made up of 10 “brain-healthy” food groups that you should eat regularly. There are also five groups of limited foods. The chart below specifies the amounts and frequency of each of these.

The diet emphasizes berries (especially blueberries and strawberries) and leafy greens. These have been explicitly linked to better brain function and are more specific than the Mediterranean and DASH diets about what foods to eat and how often.

Free tool for Tapestry readers

Download this quick reference for the MIND, Mediterranean, and DASH diets. Print a copy to keep with you.

Recipes

There are many resources online offering recipes for the MIND, Mediterranean, and DASH diets. Here are a few suggestions to get you started.

Additional Resources

• The MIND Diet: A Detailed Guide for Beginners

• Mind Diet Recipes

• The Official MIND Diet

• MIND Diet Living

Pomegranate 101

Life can be messy, especially if you don’t know the easy way to deseed a pomegranate. But it’s worth it. The seeds, known as arils, pack a powerful nutritional punch:

• Rich in antioxidants that help combat oxidative stress and inflammation in the body.

• Contain vitamin C, potassium, and fiber, supporting immune function, heart health, and digestion.

• Research suggests pomegranates may help reduce blood pressure, fight certain cancers, improve memory, and enhance exercise performance.

• The fruit's anti-inflammatory properties may also help ease arthritis and other inflammatory conditions.

• Its extract has been linked to improved skin health and may help prevent certain types of bacterial infections.

MIND diet pro tip: Try a splash of pomegranate juice in a glass of Prosecco and add a few arils to the glass. Cheers!

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Your fun fact for the day: Kletskassa

You know what else is good for mental health? Socializing and taking your time.

Dutch supermarket chain Jumbo realizes this and has instituted “Kletskassa” lanes, which roughly translates to, “chat checkout.”

Started in 2019 as part of a campaign to address loneliness, especially among older adults, shoppers are invited to take their time, talk, and build community as part of their shopping and checkout experience.

Some French and Canadian chains started similar programs and we hope that trend continues!

That is, as long as a fast checkout is still an option ‘cause sometimes we have places to be.

Today would be a good day to invite friends over for some fish and greens.