How to Strengthen Against Alzheimer’s and Depression, and Improve Memory – Go Mediterranean

How to Strengthen Against Alzheimer's and Depression, and Improve Memory - Go Mediterranean

The importance of diet to mental health is profound. A healthy diet is one of the best ways to protect your brain from the changes that happen as a normal part of living. 

With our brains tucked away safely and soundly in the walls of our skull, it’s easy to forget that like the rest of our bodies, there are certain things it needs from us to keep giving us the best it has to give. Our brain drives everything we do, so it’s important to understand what we can do to keep it functioning well.

We have a stone-age brainOur world has changed remarkably and our lifestyles have changed along with it, but our brains have hardly changed at all. They continue to thrive on the same things they thrived on thousands of years ago – sleep, unprocessed food, exercise and social connection. 

We know the brain can be affected by all sorts of things that are a normal part of day to day living including stress, toxins, lack of sleep and pollution. Even though we will all experience brain changes over time, there are vast individual differences in the extent of those changes. These individual differences seem to be connected to our overall health.

We can’t change that our brain will be exposed to various sources of stress, but we have enormous potential to strengthen it against those stressors. Stress, exercise and diet have been proven to all have a positive influence on brain health. When it comes to diet, research has found that adherence to a Mediterranean diet can protect against some of the known risk factors for cognitive decline.

The research. Let’s talk.

In an extensive analysis of 18 research articles, it was revealed that a Mediterranean diet can improve memory, attention, and language skills, and reduce the risk of Alzheimer’s and dementia. According to the authors of the study,

‘There is a wealth of literature … indicating that diet can exert profound effects on biological ageing. Diet can also affect other risk factors, such as inflammation and oxidation [which has recently been linked to depression] Diets that are low in energy and that act to reduce oxidative stress may be protective against cognitive decline. Conversely, a diet that is high in energy and acts to increase oxidative stress may be considered a risk factor for impaired cognitive functioning.’

The diet had particularly significant effects on memory. The benefits of a Mediterranean diet on brain health were not confined to older people. Two of the studies that were analysed found that Mediterranean diet has a positive effect on cognitive function in young people.

A Mediterranean Diet? Sooo pizza?

Nope. Not pizza. And not tiramisu either. ‘Mediterranean diet’ consists of a high intake of leafy greens, fresh fruit and vegetables, cereals, beans, seeds, nuts and legumes. It is also high in fish, low in dairy, red meats and sugars and uses olive oil as its major fat source.

 ‘The most surprising result was that the positive effects were found in countries around the whole world. So regardless of being located outside of what is considered the Mediterranean region, the positive cognitive effects of a higher adherence to a Med Diet [Mediterranean diet] were similar in all evaluated papers.’ – Roy Hardman, lead author of the study, Swinburne University of Technology, Melbourne.

And just in case you’re not convinced, here’s what previous research has to say …

If turning up the volume on your memory and warding off Alzheimer’s isn’t reason enough to Mediterranean-ise your fridge, research has found that a Mediterranean diet has plenty of other benefits for mental health. 

  1. Prevents the onset of depression

    In a study of 15,093 people, published in the journal BMC Medicine, a Mediterranean diet was associated with preventing the onset of depression. All participants were free of depression at the beginning of the study. After 10 years, 1550 participants reported having a diagnosis of clinical depression or previous antidepressant use. A Mediterranean diet was associated with the greatest reduction in the risk of depression. 

    In another study, published in the Archives of General Psychiatry, it was found that people who followed the Mediterranean diet most closely had a 30% less risk of depression than those who followed it least. This result was the same even when other indications of a healthy life were taken into account, such as marital status and seatbelt usage. 

  2. Improved quality of life.

    A study published in European Journal of Clinical Nutrition, followed more than 11,000 university students over a period of four years. Those who adhered more to the Mediterranean diet reported a higher quality of life in terms of physical and mental well-being. 

  3. Protects the brain from damage that can cause cognitive problems.

    A study, presented at the American Academy of Neurology, found that people who adhered most to a Mediterranean diet were 36% less likely to have damage to small areas of the brain that leads to thinking problems. The damage the researchers were interested in were small areas of dead tissue known as brain infarcts. Those who followed the diet moderately were 21% less likely to have the damage. According to the study’s author, ‘In this study, not eating a Mediterranean-like diet had about the same effect on the brain as having high blood pressure.’ – Nicolaos Scarmeas, MD, MSc, Columbia University Medical Center in New York and member of American Academy of Neurology. Previous research by the authors has found that a Mediterranean-like diet is associated with a lower risk of Alzheimer’s, and may lengthen survival in people with Alzheimer’s disease. Those findings may be explained by fewer brain infarcts.

And finally …

The impact of diet on mental health is profound. Study after study has found that a Mediterranean diet is one way we can push against some of the brain changes that are an unavoidable part of modern life and being human. Brain health is vital to healthy, happy living. We can’t change that the brain will be exposed to certain factors that will compromise brain health, but by following a Mediterranean diet, we can protect and strengthen our brain against those influences.

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‘Brave’ doesn’t always feel like certain, or strong, or ready. In fact, it rarely does. That what makes it brave.♥️
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#parenting #mindfulparenting #parentingtips
We teach our kids to respect adults and other children, and they should – respect is an important part of growing up to be a pretty great human. There’s something else though that’s even more important – teaching them to respect themselves first. 

We can’t stop difficult people coming into their lives. They might be teachers, coaches, peers, and eventually, colleagues, or perhaps people connected to the people who love them. What we can do though is give our kids independence of mind and permission to recognise that person and their behaviour as unacceptable to them. We can teach our kids that being kind and respectful doesn’t necessarily mean accepting someone’s behaviour, beliefs or influence. 

The kindness and respect we teach our children to show to others should never be used against them by those broken others who might do harm. We have to recognise as adults that the words and attitudes directed to our children can be just as damaging as anything physical. 

If the behaviour is from an adult, it’s up to us to guard our child’s safe space in the world even harder. That might be by withdrawing support for the adult, using our own voice with the adult to elevate our child’s, asking our child what they need and how we can help, helping them find their voice, withdrawing them from the environment. 

Of course there will be times our children do or say things that aren’t okay, but this never makes it okay for any adult in your child’s life to treat them in a way that leads them to feeling ‘less than’.

Sometimes the difficult person will be a peer. There is no ‘one certain way’ to deal with this. Sometimes it will involve mediation, role playing responses, clarifying the other child’s behaviour, asking for support from other adults in the environment, or letting go of the friendship.

Learning that it’s okay to let go of relationships is such an important part of full living. Too often we hold on to people who don’t deserve us. Not everyone who comes into our lives is meant to stay and if we can help our children start to think about this when they’re young, they’ll be so much more empowered and deliberate in their relationships when they’re older.♥️
When we are angry, there will always be another emotion underneath it. It is this way for all of us. 

Anger itself is a valid emotion so it’s important not to dismiss it. Emotion is e-motion - energy in motion. It has to find a way out, which is why telling an angry child to calm down or to keep their bodies still will only make things worse for them. They might comply, but their bodies will still be in a state of distress. 

Often, beneath an angry child is an anxious one needing our help. It’s the ‘fight’ part of the fight or flight response. As with all emotions, anger has a job to do - to help us to safety through movement, or to recruit support, or to give us the physical resources to meet a need or to change something that needs changing. It doesn’t mean it does the job well, because an angry brain means the feeling brain has the baton, while the thinking brain sits out for a while. What it means is that there is a valid need there and this young person is doing their very best to meet it, given their available resources in the moment or their developmental stage. 

Children need the same thing we all need when we’re feeling fierce - to be seen,  heard, and supported; to find a way to get the energy out, either with words or movement. Not to be shut down or ‘fixed’. 

Our job isn’t to stop their anger, but to help them find ways to feel it and express it in ways that don’t do damage. This will take lots of experience, and lots of time - and that’s okay.♥️
The SCCR Online Conference 2021 is a wonderful initiative by @sccrcentre (Scottish Centre for Conflict Resolution) which will explore ’The Power of Reconnection’. I’ve been working with SCCR for many years. They do incredible work to build relationships between young people and the important adults around them, and I’m excited to be working with them again as part of this conference.

More than ever, relationships matter. They heal, provide a buffer against stress, and make the world feel a little softer and safer for our young people. Building meaningful connections can take time, and even the strongest relationships can feel the effects of disconnection from time to time. As part of this free webinar, I’ll be talking about the power of attachment relationships, and ways to build relationships with the children and teens in your life that protect, strengthen, and heal. 

The workshop will be on Monday 11 October at 7pm Brisbane, Australia time (10am Scotland time). The link to register is in my story.
There are many things that can send a nervous system into distress. These can include physiological (tired, hungry, unwell), sensory overload/ underload, real or perceived threat (anxiety), stressed resources (having to share, pay attention, learn new things, putting a lid on what they really think or want - the things that can send any of us to the end of ourselves).

Most of the time it’s developmental - the grown up brain is being built and still has a way to go. Like all beautiful, strong, important things, brains take time to build. The part of the brain that has a heavy hand in regulation launches into its big developmental window when kids are about 6 years old. It won’t be fully done developing until mid-late 20s. This is a great thing - it means we have a wide window of influence, and there is no hurry.

Like any building work, on the way to completion things will get messy sometimes - and that’s okay. It’s not a reflection of your young one and it’s not a reflection of your parenting. It’s a reflection of a brain in the midst of a build. It’s wondrous and fascinating and frustrating and maddening - it’s all the things.

The messy times are part of their development, not glitches in it. They are how it’s meant to be. They are important opportunities for us to influence their growth. It’s just how it happens. We have to be careful not to judge our children or ourselves because of these messy times, or let the judgement of others fill the space where love, curiosity, and gentle guidance should be. For sure, some days this will be easy, and some days it will feel harder - like splitting an atom with an axe kind of hard.

Their growth will always be best nurtured in the calm, loving space beside us. It won’t happen through punishment, ever. Consequences have a place if they make sense and are delivered in a way that doesn’t shame or separate them from us, either physically or emotionally. The best ‘consequence’ is the conversation with you in a space that is held by your warm loving strong presence, in a way that makes it safe for both of you to be curious, explore options, and understand what happened.♥️
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#mindfulparenting #positiveparenting #parenting

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