Three Brain Protection Diets + Brava Nutri-Genomics
Brava Nutrition and the Brava Nutri-Genomics Program introduces you and teaches you a new way of thinking, cooking, eating, and purchasing US Pharmacopeia professional brands vitamin supplements and nutraceuticals that will protect your body and your brain for many decades to come.
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The Mediterranean diet is inspired by the dietary habits of Greece, Southern Italy, and Spain. It emphasizes food high in monounsaturated fatty acids found in olive oil, omega-3 fatty acids found in fish and nuts, and fresh fruits and vegetables. To date, the Mediterranean diet has been the most extensively researched with strong data to suggest that it can help to protect against cardiovascular disease, diabetes, and cancer and even promote longevity. Some epidemiology also suggests long-term benefits for cognitive health, including reduced risks of Alzheimer’s disease and cognitive impairment, possibly through mechanisms that reduce inflammation and oxidative stress. In a randomized clinical trial, the Mediterranean diet was compared to a control low-fat diet and appeared to promote cognitive function in older adults at risk of cardiovascular disease.
The DASH Diet was developed by the National Institutes of Health to prevent and control hypertension without medication. It emphasizes high consumption of fruits, vegetables, low-fat dairy, whole grains, lean meats, nuts, and beans and was reported to significantly reduce blood pressure in those with moderate hypertension. Hypertension can deteriorate blood vessels in the brain and is a risk factor for Alzheimer’s, thus lowering blood pressure with the DASH diet may also protect the brain. The DASH diet is only beginning to be tested for neuroprotection, but the results are promising: higher adherence to the DASH diet in 800 elderly subjects from the Memory and Aging Project was associated with significantly slower rates of cognitive decline.
The MIND diet was introduced in 2015 by Dr. Martha Clare Morris,ScD, a leading expert in nutritional epidemiology at Rush University Medical Center. MIND diet, a hybrid Mediterranean-Dietary Approaches to Stop Hypertension diet. She searched through the scientific literature, primarily from observational studies, to put together what she considers the best foods for brain health from the DASH and Mediterranean diets. The diet emphasizes green leafy vegetables (rather than all vegetables), berries (rather than all fruit), nuts, beans, whole grains, fish, poultry, olive oil, and moderate amounts of alcohol (preferably red wine). It suggests avoiding red meat, butter, cheese, pastries, sweets, and fried food. So far, this new diet has only been tested in the scientific literature by Dr. Morris. Her studies have compared the Mediterranean, DASH, and MIND diets in individuals aged 58–98 years. The research found that high scores in all three diets were associated with a reduced risk of Alzheimer’s disease, but the MIND diet was the only diet in which even moderate adherence was beneficial. The MIND diet was also associated with a slower decline in global cognition, the equivalent of being 7.5 years younger in age cognitively.
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Designs for Health®
Brava Nutri-Genomics Profile Program
CW-X Sports Science for Exercise
The Case for Delivering Complementary Therapies