Toronto Naturopath Advises Eating Foods From the MIND Diet to Avoid Cognitive Decline

Hi, Dr. Michael Rahman, a naturopathic doctor in Toronto here to discuss the aging brain and how adopting new eating patterns and eating specific foods can help preserve the memory, the speed of perception and other cognitive skills. The dieticians and directors of the Healthy and Active Program at our Pinewood Natural Health Centre can also help tailor a diet specifically for you that helps nourish the memory and the brain.

What is the MIND Diet?

The MIND diet stands for Mediterranean-DASH Intervention for

Fresh fruits and vegetables are at the cornerstone of a diet designed to delay memory loss.

Fresh fruits and vegetables are at the cornerstone of a diet designed to delay memory loss.

Neurodegenerative Delay and it is a bit of a hybrid between the DASH diet and the Mediterranean diet.

The DASH diet, which stands for Dietary Approaches to Stop Hypertension was all about lowering blood pressure and the Mediterranean diet is also about maintaining your health by eating small amounts of meat and dairy and mainly fruits , vegetables and healthy oils that help preserve cognitive and cardiovascular function in aging individuals.

The MIND diet goes one step further by putting the emphasis on eating specific brain-friendly foods.

The MIND Diet, which is the result of an extensive research stuff at the Rich University Medical Center and the Harvard School of Public Health was a study that involved feeding 960 adults specific foods for a period of nine years and found that their risk of getting Alzheimer’s disease lowered by 54%.

Foods That Intervene With Memory Loss and Decline

The great thing about the MIND diet is that it is quiet specific about what foods you should and should not eat to keep your mind sharp. The diet is divided into ten food groups with advice about how much of the food.

These foods include:

Beans; three servings a week
Berries; two or more servings per week
Fish; once a week
Green leafy vegetables such as kale, spinach and salad; consume at least six servings a week.
Nuts: five servings a week
Olive oil: recommended for use as your main cooking oil
Poultry: two times a week
Whole grains; three or more servings a week
Wine: one glass a day

If you consult with us at the Pinewood Natural Health Centre or get a dark field microscopy blood analysis in Toronto your personal diet may have some adjustments. For instance, if you are diabetic, you may be advised to not eat the beans, which have a high glycemic index that impacts blood sugar or you may be told to substitute the coconut oil with olive oil.

Foods That May Accelerate or Even Cause Memory Loss and Decline

It was also suggested that people follow these guidelines to avoid cognitive decline—

Butter and margarine: less than a tablespoon daily
Cheese: less than one serving a week
Fried or fast food: less than one serving a week
Pastries and sweets: less than five servings a week
Red meat: less than four servings a week

These guidelines are especially recommended for people with a history of Alzheimer’s disease in their family.

It is likely that if you consulted with a dietician or a Dr. Michael Rahman N.D at Pinewood that this too would be altered as well. Perhaps eliminating all sugar, fried foods and margarine.

For more information about improving your diet to boost brain function or to book a consultation about anti-aging, naturopathic testing, weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at or call our Toronto Office at (416)-656- 8100. We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at and we would be happy to answer any question that you have about our holistic health services.

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