Protect Your Brain with "Preventive Medicine through Diet": What to Eat "Daily and Weekly" to Prevent Alzheimer's — A Guide to 8 Foods

1) The "8 Ingredients" and Frequency Guidelines Conveyed by the Article

Fuldaer Zeitung (August 22, 2025) elaborates on "what and how much to eat" using the MIND/Mediterranean diet concept, based on the book by Bolzano researcher Dr. Barbara Plagg. The key is to separate "daily" from "weekly."Fuldaer Zeitung

Daily

• Whole grains: At least 3 portions (e.g., whole grain bread, oatmeal, brown rice, quinoa, etc.)

• Vegetables (excluding leafy greens): At least 1 portion (e.g., carrots, broccoli, bell peppers, etc.)
  Weekly

• Leafy greens: 6 portions or more (lettuce, arugula, spinach, kale, etc.)

• Nuts: 5 portions or more (almonds, walnuts, etc.)

• Legumes: 4 times or more (chickpeas, lentils, soybeans, etc.)

• Berries: 2 portions or more (blueberries, strawberries, etc.)

• Poultry: 2 times or more

• Fish: 1 time or more
  As for oils, make olive oil the mainstay. Items to limit include sweets (less than 5 times a week), red meat (less than 4 times a week), cheese and fried foods (less than once a week), butter/margarine (less than 1 tablespoon a day).Fuldaer Zeitung

2) The Science Behind the "Dietary Pattern"

Behind this list is the framework of the MIND diet, which combines the Mediterranean and DASH diets. A 2015 observational study reported that those with higher MIND diet scores experienced slower cognitive decline with age and had a lower risk of developing Alzheimer's. However, observational studies cannot establish causation.PMCScienceDirect

In 2023, a randomized trial was published in NEJM, which showed no superior difference for the MIND diet over a control group (both with mild calorie restriction) after three years of follow-up. However, both groups showed short-term improvements in cognitive indicators, suggesting that evaluations may vary with long-term or design differences.JWatch

Furthermore, a cohort study based on autopsy data published in JAMA Network Open in 2025 reported a significant association between higher MIND diet scores and less hippocampal sclerosis (HS), among other brain pathology findings. This suggests a possible link between some pathological findings and diet, but it is important to note that this is also an observational study.PMC

3) How to Handle "Ultra-Processed Foods (UPF)"?

The original article also warns against a diet heavily reliant on ultra-processed foods (UPF). Recent German-language commentaries have shown data indicating that increased UPF consumption raises dementia risk, although some meta-analyses do not show a clear association with Alzheimer's alone. Therefore, the practical approach is to "reduce or replace UPF" as a first step.Fuldaer ZeitungLABORPRAXISDeutschesGesundheitsPortal

4) The "Temperature" of Social Media: Between Hope and Caution

Observing discussions on social media, the tone settles on realistic expectations. In scientific communities, the MIND diet is perceived as not a cure for diseases but should be positioned as part of overall risk management for life, with a strong consensus that a combination of factors such as diet, exercise, blood pressure management, and sleep is important.Reddit

On the other hand, on caregiver family boards, there are voices of harsh reality, such as "there are cases where the disease developed despite continued exercise and good diet." This shows a duality of resistance to excessive "omnipotence" and a desire to continue actions within one's capabilities.Reddit

In scientific news threads, while there is strong support for observational studies that suggest higher adherence to Mediterranean, DASH, and MIND diets is associated with lower risk, there are also a fair number of comments cautioning against excessive expectations based on RCT results. The mainstream agreement is favorable towards the practice of "building better."Reddit

5) Practical Tips to Start Today (Realistic Solutions)

• Main Meal Replacement: White rice → mixed grains, white bread → whole grain bread, breakfast → oatmeal with frozen berries + crushed nuts. This meets the original article's "3 portions of whole grains/day," "6 leafy greens/week," and "5 nuts/week."Fuldaer Zeitung

• Choosing Proteins: Focus on chicken during weekdays, and have oily fish once a week (e.g., mackerel, salmon). Keep fried foods to "less than once a week."Fuldaer Zeitung

• Switching the Main Oil: Stop using butter regularly, and base your cooking on olive oil. For stir-frying, consider using it as a finishing touch.Fuldaer Zeitung

• UPF "Replacement List": Sweets → fruits + nuts, sweet bread → whole grain bread + hummus, sausages → stewed beans. Although evidence is mixed, there is strong consensus on the direction of "reducing" them.LABORPRAXISDeutschesGesundheitsPortal

Weekly "Guideline" Shopping List

• One loaf of whole grain bread, one bag of oatmeal, brown rice/mixed grains

• Leafy greens (spinach/kale/lettuce, etc.) + colorful vegetables

• Mixed nuts, frozen mixed berries

• Chickpeas/lentils (canned or dried)

• Chicken breast/thigh (skin adjusted), one pack of oily fish

• Extra virgin olive oil

• Manage the quantity of sweet treats, red meat, cheese, and fried foods by "not overbuying"

6) Caution: Avoid Overly High Expectations, Build Over the Long Term

• Dramatic effects not established in RCTs: In NEJM 2023, no superior difference was shown over three years. Long-term and multi-factorial examinations are necessary to confirm causation.JWatch

• Nevertheless, worth practicing: Observational studies and recent pathology-related research indicate that "better diets" are associated with brain health indicators. Additionally, improvements in weight, blood sugar, and blood pressure can be targeted.PMC

• Individuality: Appropriate diets vary based on medical history, medication, and preferences. Consult with a doctor or registered dietitian to adjust to a sustainable form.

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