Health Benefits Of Mediterranean Diet Now Shown To Help Prevent Dementia.

The Study.

Researchers at the Taub Institute for Research on Alzheimer's Disease and the Aging Brain at Columbia University Medical Center studied 1,393 people showing no signs of early dementia, and 482 people who did have symptoms of mild cognitive impairment, or early dementia. All the individuals' in the study had their daily diets scrutinised and were then given a rating as to how well they followed the Mediterranean diet. The individuals were then followed up for 4 1/2 years on average.

Findings.

After 4 1/2 years, 275 of the 1,393 individuals who did not have mild cognitive impairment initially went on to develop this. Those individuals who followed the Mediterranean diet most strictly had a 28% reduced chance of developing early dementia, as compared to those who ate less of a Mediterranean style diet. Those in the middle group of eating Mediterranean foods still obtained good results and protection with a 17% reduced risk.

After 4.3 years, 106 of the 482 individuals with mild cognitive impairment went on to develop Alzheimer's disease. With this group, following the Mediterranean diet proved even more beneficial, with those following most strictly reducing their risk by a massive 48%. The middle group also benefited extremely well, with their risk being reduced by 43% when compared to those who were in the lowest scoring Mediterranean diet group.

What is the Mediterranean Diet?

The Mediterranean diet is a term used to describe the traditional eating patterns of the folk who live in various regions around the Mediterranean Ocean. A traditional Mediterranean diet can contain quite different regional foods depending upon which part of the Mediterranean area you are visiting. For example, people living in Spain, Greece, Italy, and Crete all follow a basic Mediterranean style diet, but local produce, seafood, and herbs, will result in vastly different Mediterranean cuisine.

The Mediterranean diet is most famous for its generous inclusions of monounsaturated fats such as olive oil, fruits, vegetables, seeds, nuts, legumes, and wholegrain cereals. Those partial to their red vino will be thrilled to note that red wine is on the menu if your doctor approves. Red meat is eaten infrequently, with a bigger leaning towards seafood. Dairy products such as eggs, yogurts, and feta cheese are eaten in low to moderate portions. Western style fats and oils, such as butter, margarine and other saturated fats are consumed infrequently, if at all.

The Mediterranean diet is also well known for reducing heart and vascular disease, along with inflammatory diseases. Blood levels for sugars and cholesterol are also medically recognised health benefits of the Mediterranean diet. All of these are factors that can play a huge part in developing both Alzheimer's and dementia. Researchers also noted that many ingredients of a healthy Mediterranean diet, in particular, fish, alcohol, and polyunsaturated fatty acids, are all capable of producing beneficial results on early dementia, or mild cognitive impairment, and also whether early dementia progresses on to Alzheimer's disease.

Mediterranean Diet foods include:

* olive oils, preferably extra virgin to obtain full health benefits.
* oily fish, such as salmon.* nuts such as peanuts, almonds, and walnuts.
* whole grains and pastas, cous cous, rice, polenta, lentils, and chickpeas.
* grapes, olives, and avocados.
* fresh vegetable such as tomatoes, spinach, eggplant, garlic, and peppers,
to name just several.
* seasonal fresh fruits.
* yogurts and feta cheese.
* red wine with medical approval.
* red meat is eaten infrequently.
* poultry is eaten in low to moderate amounts.
* olive oil is used as a substitute for butter or margarine.

Conclusion.

The proven health benefits of the Mediterranean diet are impressive. Those who are concerned about preventing dementia and Alzheimer's disease can dramatically reduce their risks by up to 48% by sticking to a strict traditional Mediterranean diet. Mediterranean foods such as olive oil, olives, red wine, fish, fresh fruits and vegetables, along with whole grains, nuts and seeds are the basis of a Mediterranean eating plan. Red meat is eaten infrequently, and saturated fats such as butter and margarine are rarely consumed, if ever. Further evidence that you are what you eat.

Here's a sample (and tasty) Mediterranean recipe for you to bookmark

Aginares Lathere - Artichokes and Vegetables

Greek Language: αγκινάρες λαδερές, pronounciation ahg-kee-NAH-rehs lah-theh-RES

Artichokes are plentiful worldwide and are found in most Mediterranean cuisine. Combining artichokes with dill and lemon has a great effect, and adding veges. makes a tasty stew. Frozen artichoke hearts can also be used (make sure there are no additives like preservatives and colouring).

Cooking Time: approximately 1 hour

* 2-3 carrots, cut in thick slices
* 3-4 potatoes, cut in chunks
* 12 fresh artichokes
* 1 stalk of celery, finely sliced
* 2-3 green onions, coarsely chopped
(or 1 onion, finely chopped)
* 3/4 cup of extra virgin olive oil (only use extra virgin)
* 2-3 tablespoons fresh dill, finely chopped
* 2 teaspoons of sea salt
* juice of 3 lemons
* 1 tablespoon of flour
* 1/2 teaspoon of pepper
* 1 - 1 1/2 cups of water

Preparing the meal -

Wash the artichokes and remove the coarse outer leaves and stem. Remove the top and scoop out the fleshy part with a spoon. Trim away the remaining leaves around the sides leaving the pale coloured heart.

Rub the artichoke hearts with lemon and place immediately in a bowl of cold water with half the lemon juice (to prevent them from going dark) then put aside until later.

In a large pot, sauté the onions in the extra virgin oil until they are soft. Add carrots and potatoes and continue to sauté. Add the artichoke hearts, dill, celery, salt, and pepper, while stirring. Mix the remaining lemon juice with 1/2 cup of water and wholemeal flour until smooth, and pour into the pot, stirring until well mixed. Add the remaining water to cover the vegetables, and bring to a slow boil. Cover, reduce heat, and cook over a low heat for about one hour until potatoes and carrots are done. Not too soft though!

Serve cold, temperate,hot, with additional lemon on the side. It will end up being a favorite...you'll see!

Feeds: 5-6 people

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Here's a video we think rounds things off a little (it's very low key) and paints a good picture of our message.

 

 

I hope this article has helped you in some way, this link takes you back to the home page of my down-loadable guide on the Mediterranean diet.

Ray Darken

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