With a brain-boosting diet, you
can keep your head in the game.
Forgetting what you had for lunch or misplacing your keys doesn't
mean you're losing your marbles. We all forget things like the names of people
we run into at the grocery store.
According to research from the Centers for Disease Control and
Prevention, one out of every nine Americans aged 45 and older has experienced
memory issues that interfere with their daily lives. Researchers discovered
that 11 percent of those adults reported more frequent confusion or memory loss
in the previous 12 months, and 51 percent said cognitive decline limited their
ability to function, based on self-reported survey data.
While any concerns you have about your memory should be discussed
with your doctor, there are some things you can do to support good brain
health, memory, and cognitive functioning, and it all starts with picking up a
fork.
"It's becoming clear that a healthy diet can help create a
healthy mind," says Ellen Albertson, RD, Ph.D., a psychologist, and
registered dietitian. "Nutritional psychiatry is a new field of study that
seeks to understand how gut health and diet can have a positive or negative
impact on mood and cognitive functioning."
To find out how we turned to dietitians and other nutrition
experts for advice on eating habits to help you stay mentally and physically
sharp. Continue reading.
1. Order more salmon and salad.
According to psychiatrist Bryan Bruno, MD, an assistant clinical
professor of psychiatry at New York University School of Medicine, healthy
eating alone cannot preserve memory and cognitive function. Still, foods like
fatty fish and leafy greens are high in vitamins and nutrients that can help
improve brain health. "Omega-3 fatty acids found in fish like salmon and
cod have been linked to lower beta-amyloid levels, which can help prevent
Alzheimer's disease by slowing the formation of harmful brain clumps,"
says the medical director of Mid-City TMS, a depression treatment center.
"Brain-boosting nutrients like vitamin K, folate, and lutein are abundant
in leafy greens like broccoli, kale, and spinach, slowing cognitive decline and
improving brain function," says Dr. Bruno.
Have a second helping of prebiotics.
"Changing the composition of the microbiome has the potential
to boost mood and treat conditions like anxiety, depression, and Alzheimer's
disease," says psychologist and dietitian Albertson, author of Rock Your
Midlife. One way to achieve this is prebiotics, indigestible carbohydrate
compounds (mostly fiber) that pass through your digestive tract and support the
healthy bacteria in your gut.
According to Albertson, prebiotics can be found in various plant
foods, including fruits, vegetables, beans, seeds, and grains. "Garlic,
onions, leeks, asparagus, apples, bananas, legumes, tomatoes, soybeans,
flaxseed, chicory root, barley, and oats are all excellent choices."
Fermented foods like yogurt, kefir, sauerkraut, and kombucha also contribute to
a healthier microbiome. Green tea has been shown in studies to help maintain
beneficial intestinal bacteria.
3. Dine on the Mediterranean.
Following a Mediterranean-style diet, which consists primarily of
plant-based foods such as whole grains, vegetables, legumes, fruits, nuts,
seeds, herbs, spices, and healthy fats like olive oil, is one of the best ways
to avoid memory loss. "The Mediterranean diet pattern has been shown to
help prevent cognitive decline and dementia," says Mary Wirtz, MS, RDN, a
registered dietitian nutritionist who consults for the parenting website Mom
Loves Best.
4. Try spinach omelets for breakfast.
Dietitians recommend plant-based diets for brain health because
they are linked to lower blood sugar levels, which is essential. After all,
high blood sugar damages blood vessels that carry nutrient-rich blood to the
brain. That isn't to say you shouldn't eat animal products.
Choline, a nutrient similar to B vitamins that benefits the brain,
is abundant in many animal foods. "Choline helps the hippocampus, which is
the part of the brain that stores memories," says Elizabeth Ward, MS, RD,
registered dietitian and co-author of The Menopause Diet Plan. "Estrogen
is required for the production of choline, and research indicates that dietary
choline requirements rise after menopause. Choline is produced in the body, but
not in sufficient amounts, so it's important to get it from foods like eggs,
lean meat, poultry, seafood, and soy."
Because egg yolks and spinach (as well as kale and corn) are high
in lutein, a spinach omelet is a good choice for a brain-boosting breakfast.
"The predominant carotenoid in the hippocampus is lutein, and lutein
levels are linked to cognitive function," Ward explains.
5. Maximize magnesium.
You should eat magnesium-rich foods even if you have a great
memory. The mineral is found in every cell of the body and is required for
various vital functions. Doctors say that taking magnesium supplements or
eating more magnesium-rich foods can help relieve your pain if you have
migraines. Magnesium is also essential for brain health. "The mineral not
only supports mood and cognition in the brain, but it also supports blood
vessels outside of the brain," says Trista Best, RD, a registered
dietitian at Balance Once Supplements. "It increases blood flow to the
brain by acting as a vasodilator." According to Best, tofu, nuts, avocado,
legumes, and dark chocolate are some excellent magnesium-rich foods to include
in your diet.
6. Replace processed foods with whole foods.
There isn't a single food that is best for optimal brain function.
Instead, focus on eating a wide variety of plant-based whole foods, which
should help you avoid processed foods. "The negative effects of processed
foods are far-reaching and likely affect our mental health, inflammatory load,
and cognitive health; all three are related and appear to be harmed by
long-term consumption of processed foods," says MedicalSecretsMD.com's
Anthony Kaveh, MD. Dr. Kaveh recommends leafy greens, beans, olive oil, sweet
potatoes, oranges, and whole grains, saying, "The best foods for brain
health tend to mirror the best foods for heart health."
7. Snack on walnuts.
You're human, so you're going to eat something. So make sure
you're eating the right foods. Walnuts, in particular, are a good source of
protein and healthy fats that help with memory. "They contain omega-3
fatty acids and alpha-linolenic acid, which help clean brain arteries and thus
promote brain health," says Mark Davis, MD, of Pacific Analytics, a
medical diagnostic lab. If consumed in excess, fried foods, sugary products,
and red meat are all enemies of the brain. "These foods cause inflammation
in the blood vessels of the brain, increasing your risk of dementia and
impairing your cognitive abilities." He also believes that overeating or
binge eating is harmful to one's brain health. "Alzheimer's and other
brain illnesses are thought to be caused by overeating, diabetes, high blood
pressure, and heart disease."
8. Sip on water all day.
The brain is mainly made up of water, so staying hydrated is essential. "To help prevent poor concentration, short-term memory issues, and irritability, adults should consume at least 64 ounces of fluid daily (more if they are active)," Ward says. Coffee, tea, milk, juice, and other soft drinks count toward your quota, though water is the best option. Ward also emphasizes the high water content of fruits and vegetables. "At least five servings per day are recommended to help meet fluid needs," she advises.