Nourish Your Mind: Eating for Better Brain Health and Memory

Have you ever heard of brain food?  Foods you can eat for a healthier brain.   Researchers have found that the food we eat greatly affects our brain health.  Besides the food we eat, staying hydrated also affects our cognitive function. 

Why is hydration important for brain health? 

I always told my students that before an exam they should drink some water.  Why?  Because even being slightly dehydrated affects cognitive function.  A 1% dehydration level can lead to “a 5% decrease in cognitive function”.   A 2% level of dehydration “can result in short term memory loss”, what some people call “brain fog”.  Besides drinking plain water, many beverages are good for hydration including 100% juice and cow’s milk.  (See:  What beverage is most effective for staying hydrated?)

What researchers have found about diet and brain health.

Researchers at the University of Warwick studied diet and brain health.  Not surprisingly, they found that a healthy diet profoundly affects brain health including: “cognitive abilities, mental wellness, and the overall health of our brains”.  The study looked at 181.990 people and analyzed physical health, blood biomarkers, cognitive function, brain imaging, genetics as well as dietary patterns.  They found that those who ate a healthy, balanced diet had:

•           Enhanced mental well-being
•          Improved cognitive function
•          Higher levels of grey matter in the brain

What foods can you eat for a healthier brain? 

A Harvard nutritionist recommends “the 4 best changes you can make to your diet for a healthy brain”. 

Increase fiber.  Why?  A study found that low intake of fiber is linked to depression.  Focus on fresh fruit and vegetables, whole grains and seeds and nuts.  

Get more antioxidants, especially polyphenols, and focus on a rainbow of colors.  Some foods to focus on include blueberries, carrots, strawberries, nuts, and black olives. Dr. Oz recommended a handful of nuts a day.  I sprinkle chopped walnuts on my oatmeal and include a handful of nuts at lunch. 

Add some probiotics to your day.  I always recommended my students add some yogurt to their day.  My daughter likes to drink kombucha for a probiotic boost. 

Add more herbs and spices to your day.  My dentist brags about how he added cinnamon to his day.  Turmeric is a very popular spice known for its anti-inflammatory properties.  Turmeric contains curcumin, a polyphenol that has both anti-inflammatory and antioxidant properties.  Some other spices to add include mint, oregano, parsley, thyme, ginger, garlic and capsaicin from chili peppers. 

         What foods are best diets for brain health?

The U.S. News & World Report highlights foods for a healthy brain include:

• Fruits and vegetables: I told my students to eat AT LEAST 5 A DAY, five or more servings of fruit and vegetables every day.  For most students this was a goal to reach for as for many the only “vegetable” in their diets was French fries.  Fruits and veggies are not only good sources of antioxidants including polyphenols but also fiber.
• Whole grains: So many people think avoiding any bread is a healthy thing to do.  Not true.  Whole grains provide fiber, B vitamins and many minerals including magnesium.  These aid “memory and focus”. 
• Coffee and tea: who knew coffee was considered healthy?  Both coffee and tea help with alertness, mood and even brain health.  (See: What are the health benefits of tea?  and Caffeine – good or bad for your health? ) 
• Focus on whole foods, not ultraprocessed foods as highly processed foods “increase oxidative stress and inflammation, which can speed up cognitive decline”.   
• Add healthy fats to your diet.  Healthy monounsaturated fats such as those from olive oil and avocados can help reduce age-related decline and help support memory.  Nuts and seeds supply healthy fats, antioxidants and fiber to your day.  “Research has found that regularly consuming nuts is associated with a lower risk of cognitive decline in adults over 55 years old.” 

What are the best diets for a healthy brain? 

U.S. News & World Report ranks the best diets to protect and conserve cognitive function:

•           Mind Diet
•           Mediterranean Diet
•           Flexitarian Diet

To read more about each of these diets, go to:  Best Diets for Brain Health. 

In conclusion, nourishing your mind through a balanced diet and proper hydration is essential for maintaining and enhancing brain health.  The foods you choose to consume can significantly impact your   cognitive abilities, mental well-being, and overall brain function.  By incorporating more fiber, antioxidants, probiotics, and healthy fats into your diet, you can support your brain’s health and potentially reduce the risk of cognitive decline. 

Remember, staying hydrated is just as crucial as eating the right foods.  Even mild dehydration can impair cognitive function, so make sure to drink plenty of water and other hydrating beverages.

Adopting dietary patterns such as the MIND, Mediterranean, or Flexitarian diets can provide a comprehensive approach to brain health.  These diets emphasize whole foods, fruits, vegetables, whole grains, and healthy fats, all of which contribute to better cognitive function and mental wellness. 

By making these dietary changes, you can take proactive steps towards a healthier brain and a sharper mind.  So, start today and nourish your mind for a brighter, more vibrant future. 

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