Article Written By: Sarah Rink, MS,RD,LDN
As People with Parkinson’s and their Care Partners know, consistency and routine are key, and diet is no different. In this article we will look at the MIND diet and how it can benefit everyone, including People with Parkinson’s, with improved brain health.
The MIND Diet is the acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay Diet. This diet has been shown to decrease inflammation in the brain including within the neurons and has slowed down brain aging by 7.5 years! The best results are seen with consistently following the guidelines over years with a 54% lower risk of decline, but it is never too late to implement these into your daily meals. Study participants with partial adherence still showed a 35% benefit! The MIND diet has been shown to lower rates of development of Parkinson’s, Alzheimer’s, and other dementias, and slowing the progression of signs in both of these conditions.
MIND DIET Guidelines:
Vegetables
Vegetables help reduce inflammation, provides fiber, and wide array of vitamins & minerals
- At least one serving of dark green leafy vegetables per day (one serving = 1 cup raw or 1/2 cup cooked)
- Examples: Spinach, kale, collard, romaine
- At least one other vegetable of ½ cup per day
Fruits & Berries
Focus on berries due to high levels of flavonoids which are antioxidants
- At least 3 – 5 ½ cup servings per week
- Examples: Blueberries, strawberries, raspberries, blackberries (fresh or frozen in off season months)
Beans & Legumes
Good source of fiber & protein (remember these sources of protein will still affect uptake of carbidopa levodopa)
- 3 servings of ½ cup per week
- Examples: Chickpeas, lentils, hummus
Nuts/Seeds
Provide a good source of Vitamin E, protein, and healthy fats
- 5 servings of 1 oz per week
- Nuts/nut butter
- Walnuts (a good source of Omega-3 and Magnesium)
Whole Grains
Provide fiber and various vitamins and minerals
- 3 servings per day (one serving = 1/2 cup grain or 1 slice of bread)
- Oatmeal, brown/wild rice, quinoa
Fish
Provides a good source of Omega-3 and protein
- One serving per week (3-5 oz)
- Salmon, tuna, cod (not fried)
Poultry
- > 2 servings per week (3-5 oz)
- Chicken, turkey (limit fried and skin)
Cooking Oil
- Extra Virgin Olive Oil – 2 tbsp per day
Foods to Limit
- Saturated fats
- Butter
- Cheese
- Fast/fried food (less than a serving per week)
In summary, load up on veggies, get plenty of berries, snack on nuts (but don’t overdo it), focus on whole grains, cook with olive oil (not vegetable oil), eat fish once per week, try to incorporate some vegetarian type meals with beans and/or legumes, and don’t fret if you miss something here or there you are still reaping tons of healthy benefits. It is important to remember consistency looks at the long haul, so if you don’t follow something exactly every day but overall, you are incorporating healthy habits, they still add up!
Additional Resources:
Parkinson’s News Today: MIND diet delays Parkinson’s onset, research shows
When one person in a family is diagnosed with Parkinson’s Disease (PD), the diagnosis impacts the entire family. The Torrence family has been actively involved with the Peterson Foundation for Parkinson’s since 2017. Board member, Gail Torrence, is here with her daughters Sarah Rink and Katherine Fiorianti to share their story and the impact Parkinson’s has made on their family.
For many, the holidays are a joyful time to gather with loved ones and friends, reflect on the past year and think about what’s to come. But for some with recently diagnosed or progressing Parkinson’s or with depression or anxiety, it can be a stressful or lonely time. Visiting with others can bring worry or increased symptoms, and not attending social events can bring feelings of isolation. These are natural and common reactions.
“PFP has been the most important resource I have,” said Dan Bell when discussing his Parkinson’s Journey. His wife, Gwen (an employee at Vanderbilt) heard about the Peterson Foundation for Parkinson’s Active with Parkinson’s support group one day at work shortly after Dan was diagnosed. After a decade of experiencing executive skills and memory issues, Dan was officially diagnosed in 2018 with Parkinson’s. Dan does not experience rest tremors, instead he says his greatest issues include weakness and pain in his feet, and many of the typical non-motor symptoms such as acting out dreams in his sleep or having overall stiffness throughout his body during dopamine medicine off times.
Bonnie Kays might be one of the most active members of the Franklin Support Group. Not only is Bonnie on the Steering Committee, but she participates regularly in the Peterson Painters, Peterson Crafters and the Women with PD support group. If you are at any Franklin event, you can’t miss Bonnie.