Page 13 - Pinnacle Exchange | Vol 9, 2017

Vol. 9, 2017
Exchange
T here is a lot of research into how we can keep our minds sharper for longer,

through mental exercises, adequate sleep, meditation and so on. Current research
has shown that our diet can also have a big effect on maintaining our cognition.
Certain foods have been associated with a slower rate of cognitive decline; some eating
memory loss for an average of 7.5 years.
practices have even been found to delay the effects of cognitive aging, such as dementia or

As Americans we also find ourselves consuming way more than is necessary, but consuming
excessive calories is associated with a two-fold increase in the risk of cognitive impairment.
Today, many people are focusing on healthier eating, natural products and
consuming all foods in moderation, which is beneficial for not only the body but
the mind as well. Recent breakthroughs in the study of cognitive decline, points
to specific nutrients that are beneficial to the mind and thus the “Mind Diet” has
emerged. The following are guidelines for the Mind Diet:

EAt Avoid

less than
Green leafy vegetables 6 times Red meat 4 times
(salad, spinach, ect.) a week a week

less than
vegetables once Butter and 1 tbsp
(any type) a day margarine a day

less than
Berries 2+ times Cheese 1 serving
(blueberries, strawberries, etc.) a week a day
less than
Whole grains 3 or Pastries and sweets 1 serving
(whole wheat breads/ pastas, brown more a day
rice, bran, whole wheat cereals) a day
less than
Fried or fast food 1 serving
5 times
Nuts a week
/week
3 times Foods that elevate your blood
Beans sugar quickly should be avoided!
/week
once
Fish a week

Olive Oil
as your primary oil for all
cooking, sauces, salad dressing, etc.

1 glass
Wine
daily

Poultry 6 times
(chicken or turkey) a week
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