MIND Diet

 What is the MIND Diet?

As the name suggests, it is the diet for the mind, and of course, its a highly dedicated diet

for the protection and health of the brain, you can say it is for controlling the decline of

brain health due to aging, It is developed by nutritional epidemiologist Martha Clare Moris

at Rush University Medical center and data is published in 2015

Its combination of two top diets Mediterranean and DASH, and in this combination all 

those foods are removed which can affect the brain,(1),(2)

MIND Diet can lower the Alzheimers risk to about 35% who follow this diet and

also reported to lower the risk about 53% who adhere to it rigorously

let's see

                     nootropics facts, MIND Diet

The Rush research team has done follow up research studies and they concluded that it

maybe a better diet than both DASH and Mediterranean diets prevents cognitive decline

in a very significant way,(3)

One more study, that two done very recently in 2020, concluded that

MIND Diet can

-it prevents dementia

-it reduces the harmful effects due to obesity

-it increases cognitive ability

-it protects the brain structure

-it can reduce the weight, that too quick weight loss

-it boosts brainpower

-it decreases oxidative stress and inflammation

-it reduces potentially harmful beta-amyloid proteins

let's see

                    nootropics facts, the MIND diet

What exactly is this diet?

It is around, leafy greens, nuts, and berries and planed in such a way that carbohydrates

should be present in minimum possible amounts,(4),(5)

            

What are the foods to be avoided?

-whole dairy products

    butter and margarine, less than 1-tbsp per day

    cheese, once a week only

-Red meat, not more than 3-serving per week

-pastries

-sweets

-fried foods

-Very strictly avoid  saturated and trans fats

What foods we must eat in this diet?

It recommends these foods to be taken very regularly

-Green, leafy, vegetables,

  6-serving per week, includes, kale,spinach, cooked green, and salad

-Other vegetables

 Once in a day, nonstarchy vegetables

-Berries

  twice a week, strawberries, blueberries, raspberries, and blackberries

-Nuts

  5-serving per week, vary the type and varieties

-Olive oil

 this is the oil recommended by the mind team

-Whole grains

  3-serving daily, oatmeal, quinoa, brown rice, whole-wheat pasta, whole wheat bread

-Beans

  4-times a week, all beans, lentils, soybeans

-Poultry

 2-times a week, chicken, or turkey, but not fried

-Fish

 once a week,salmon,sardines,trout,tuna,mackerel

-Wine

  not more than one glass daily, more preferred red-wine

let's see

                    nootropics-facts, MIND Diet, what is allowed

How the diet works?

In one week of the program what you should eat,(5),(6)

-every day, you eat three servings of whole grains, salad, and another vegetable, along

  with a glass of wine

-snack on nuts

-every other day 1/2-cup of beans

-twice a weak poultry

-twice a weak 1/2-cup blueberries

-weekly once dine on fish

-oil should be olive oil

What exercises are needed?

There are not many studies on this subject, however, some exercises are better as it 

may protect the brain in the cases of higher risk for Alzheimer's disease

one study in 2014 in Frontiers in Aging Neuroscience, which recommends

-at least 2.5-hours moderate activity per week

-brisk walking

-muscle-strengthening activities

MIND Diet Examples

Breakfast

-yogurt, with raspberries with almonds

-wheat toast, scrambled eggs, almond butter

-oatmeal, strawberries, boiled eggs

-yogurt,banana,peanut butter

-wheat toast, omelet with peppers, onions, avocado

-oats overnight soaked with strawberries

-spinach frittata, apple, peanut butter

Lunch

-tuna salad,wheat bread,carrots,celery,hummus

-fish tacos, wheat bread, brown rice, pinto beans

-ground turkey

-baked trout, collard greens, black-eyed peas

-salad,black beans,grilled chicken,corn,onion

-sandwich, chicken, blackberries, carrots

-whole-wheat pita, salad, chicken

Dinner

-chicken, vegetables, brown rice

-salmon grilled, salad, brown rice

-brown rice, black beans, vegetables

-whole-wheat spaghetti,salad,meatballs

-oven-roasted potatoes, salad, wheat bread, chicken

-whole-wheat pita, salad, chicken

-brown rice chicken curry, lentils

So, from this blog, Nootropics facts, we do recommend following this MIND diet, for

persons who are aging, just to prevent the faster aging, it's very important, what very

silent key factors are we must adhere to get maximum benefits

-First point is not to use sugar at all, no surgery products

-Second point, is not to use butter, cheese, or margarine, or only use little

-Third point, no more fried products you can use grilled and roasted ones

-Forth point, no hard meat only chicken, fish, and egg

-Fifth point, no starchy vegetables only leafy

These are good points for any diet, so try to change food habits and try to adopt a very

healthy diet, which gives strength to the brain

Vinpocetine

What is Vinpocetine? 

It's a very powerful drug, also called ethyl apovincaminate, its lab-made derivative of

vincamine which is isolated from plant vinca, so you can say half natural and half synthetic

so let's go through this plant vinca from which vincamine is isolated, it is sold as its brand

name,Cavinton and Intelectol,(1),(2)

What is this vinca plant?

It's very common flowering plant, called by popular name periwinkle, and this vincamine is

extracted from seeds and leaves of this plant, and further in the lab this vincamine is converted

to this drugvinpocetine

lets see

                    nootropics facts, vinpocetine

Where this vinpocetine is used?

People use this for a variety of purposes such as

-improving memory

-improving thinking power

-boosting energy

-weight loss

but unfortunately, there is not much clear scientific evidence to support its uses, in fact, its a very controversial drug but in spite of all this it's used in supplements meant for nootropics, that

the real surprise, the medical community is highly divided whether it has any great usefulness

let's see what they think,(3).(4)

apart from its nootropics application, this drug is also promoted for the following health

 conditions again here also we don't have enough support from research data,(5),(6)

-age-related eye problem, AMD

-age-related hearing loss

-taking vinpocetine along with ginkgo improves memory

-reduces brain damage due to acute stroke

-for tinnitus,(ringing in the ears)

-for loss of bladder control,(urinary incontinence)

-Alzheimer disease

-Motion sickness

-Seizure disorder,(epilepsy)

-Menopause problems

It's status

It's used in Japan, Russia, and some European countries, but not in the US, Canada, Australia

, New Zealand but still sold as in supplements, where mostly it is used with ginkgo as a

 memory booster supplement

Where does it stand from the Nootropics Facts point of view?

Although it is used in many supplements meant for nootropics, but the problem is

that we don't have enough research data in the support of vinpocetine, at this situation

we feel very much reserved in recommending this drug for nootropics, after all, facts

should not be ignored

Nootropics and alpha-GPC

What is Alpha-GPC?

Its total exact name is L-alpha glycerylphosphorylcholine or another most used name

cholinealfoscerate,a natural choline compound, occurs in the brain, and its role is to transfer

choline across the blood-brain barrier

It also happens to be a biosynthetic precursor for acetylcholine, in lay-man terms it 

converts itself to acetylcholine,in the bioprocess which is constantly going on in

the body, more particularly in the brain.

Today its made in a lab and can be used as medicine,(1)

What is the role of Alpha-GPC?

As discussed its role is to manage, regulate choline in the brain, because of its this role

it becomes very important as nootropics, by taking it as a supplement, provides more

acetyl-choline, and intern more benefits to brain problems,(2)

,

Production of Alpha-GPC

Mostly it is made by a chemical or enzymatic process from soya phospholipids, which also

occurs in lecithin, mostly from eggs and soya

Sources of Alpha-GPC

Its look like its widespread in most of food products but only in very small amounts, 

the sources maximum rich are only just follow

Wheat bread.....................................     4,93 mg/100 gram

Oat barn.............                                   33.25mg/100 gram

Cream cheese...........                             9.26 mg/100 gram

Yogurt..........               ..............          8-to-9-mg/100 gram

Bananas.........    .............                       5,60 mg/100 gram

Mushrooms..............         .............       5.11 mg/100 gram

Cabbage...........     ........            ........    3.47 mg/100 gram

Salmon..........     .............                      5.89 mg/100 gram

Comparison with other choline analogs

What reported is that Alpha-GPC works much better in compression with

other choline analogs means it needs only 46% dose to create the same effect

what 100% dose of CDP-choline provides, so definitely it is more better

the choice for choline related treatments

Alpha-GPC affects on Obesity and Fat- and Weight-reduction

As we already discussed, not much research data is available, but whatever we have

indicates that it works, it creates LIPOLYSIS, which means creates ketones and free fatty

acids, once it is taken in, a similar condition which is created by keto-diet.

lets see

                                  nootropics and alpha-GPC

It can affect physical performance

It is reported to increase about 14% more out-put, if it is taken about 45- minutes before

exercise

It improves the conditions of Ischemia and Stroke cases

Very significant improvements are reported in these cases, it's very important neuroprotective

in both cases

What are the other health benefits of Alpha-GPC?

There is not much research inputs about its benefits, whatever very primary research data

available indicates that it can provide some good benefits in the following areas,(3),(4)

Alzheimer disease

It is reported to work in this case, improve the symptoms in a very considerable way

Dementia

It improves the conditions, behavior, mood, and thinking areas

Improve memory

Improve thinking  process

Improve learning

What are the side effects or negative effects of alpha-GPC?

Although it's very much tolerated, still some side effects are reported and most of

them are very mild in nature, they are heartburn, headache, dizziness, and in prolonged

use skin rashes

There is not much research information available so be on the very safe side and don't use

if you are pregnant or breast-feeding

What is the status and doses of this Alpha-GPC?

Most of the time it is available on the counter, which means you don't need prescription

about doses not much clear although its also depends on a lot of other conditions may be age

and health, follow the instructions provided by the supplier, mostly safe dose is 1000mg per day

in divided doses of 500mg.

Does Alpha-CPC is a very good nootropic?

Alpha-GPC is only working, in the area of the brain, as it is controlled and regulate the choline

it can be the safest choice for nootropics, and in fact, it is already used in a large scale for

this purpose only, and also the truth is it is used in a number of supplements meant for

nootropics.

Where does it stand from a nootropics-fact point of view?

When we see a lot of drugs for nootropics, this alpha-GPC just stands out as something very

special, at least it is safest and very active for brain functions, we think it can be and should

be considered as most important choice as nootropics

Nootropics and glutamic acid

Glutamic acid

Glutamic acid is an amino acid used by almost all living species, it contributes as an

 important part of biosynthesis for proteins, the human body makes it for its needs,

 it involves in the functions of the nervous system, the very interesting part is that

 it occurs in protein gluten which also happens to be the major protein of wheat,

 so it's plenty around us,(1)

It is manufactured by either hydrolysis of the protein gluten, or from wastewater

 of beetroots, or by fermentation

What is the connection of glutamic acid with the brain?

This is an amino acid that is involved between nerve cells and brain cells, which means

 it involved in sending and receiving information, so its very key amino acids involved

 with brain functions,(2)

let's see

                               nootropics and glutamic acid

Does MSG, monosodium glutamate has the same acid?

Yes, its the same acid, only here it is used as the sodium salt, MSG has a lot of controversy

and some people working with the health system regard this as a little unsafe, although

the FDA says it's very safe. Its food additive also called as number E621 used very widely

as a flavor enhancer in processed foods

MSG contributes in a very big way as a flavor enhancer mainly for savory, meaty, and

 umami foods, here umami is referred to as the fifth taste along the line of salty, sour,

 bitter, and sweet today daily intake of MSG in the US and UK is about 0.55-to-0.58

 gram per day, while the same in Japan and Korea is about 1.2-to-1.7 gram per day

Why MSG regarded by some people as a little unsafe?

There is not much research support for this, of course, very large doses of MGS can raise

glutamic acid levels in the blood, which means increased glutamate activity in the brain and 

can harm, but who eats that kind of high amounts

Glutamic acid health benifites

Although not much research has been done, whatever very little information we have it is

helpful in a number of health conditions

-may be helpful in treating childhood behavioral issues

-maybe helpful in personality development, mainly to Childs

-may be helpful for the treatment of epilepsy and muscular dystrophy

-maybe helpful in managing intellectual disorders

-may be helpful in the treatment of low blood sugar,(hypoglycemia) in diabetics

-maybe in preventing nerve damage in cases of chemotherapy

Glutamic acid side effects, toxicity, and possible interactions

In practice glutamic acid is not taken as a signal item most of the time it is used

in formulations along with either other amino acids or with vitamins, and again

in the formulations pinpointing side effects is a little difficult, but again what

research says,(3)

no high dose for a long lime

no for women, pregnant or breastfeeding

no for someone who has maple syrup urine disease, or MSUD, a kind of metabolic disorder

no for cystinuria, its a kidney disorder

Why glutamic acid is important as nootropics?

There is very little research information we have about its direct role as nootropics

but as it is a very important part of the glutamine cycle which really involved in high

levels of nootropics activity, it might be thought that this acid may also be useful

in nootropics activity.

let's see

                           nootropics and glutamic acid

Is glutamic acid is used as a nootropic in formulations?

Yes, and that is the reason we are trying to cover its all facts so that it should be more 

clear, whether it should be used or not, as for as commercial information is concerned

glutamic acid is a part of formulations that are marketed as supplements meant for

nootropics

So, what is a recommendation from Nootropics Facts, as already you see it does have

indirect relation with glutamine, but whether glutamic acid also works in a very good way

is not very clear, there is not much research support on this