Brain health starts in the kitchen — here’s what you need to know

Published: October 9, 2024

Maintaining optimal brain health is essential for older adults, as cognitive decline can significantly impact daily life and overall well-being. A brain-health-focused diet can play a vital role in enhancing cognitive function, supporting memory and reducing the risk of neurologic disorders, including Alzheimer’s disease and related dementia. Here are ways to keep your brain healthy.

Key components of a brain health diet

1. Fruits and vegetables: Rich in antioxidants, vitamins, and minerals, these foods combat oxidative stress and support brain health. Leafy greens, berries, and cruciferous vegetables, like broccoli, are particularly beneficial. Berries, for instance, are linked to improved memory and cognitive function.
2. Healthy fats: Omega-3 fatty acids are crucial for maintaining brain health. They support brain cells and reduce inflammation. Older adults should include sources such as fatty fish (like salmon and mackerel), walnuts, flaxseeds, and chia seeds. Extra virgin olive oil is also an excellent source of healthy fats.
3. Whole grains: Whole grains provide a steady supply of glucose, vital for optimal brain function. Options such as oats, brown rice, quinoa and whole-grain bread can help sustain energy levels and support cognitive function.
4. Lean proteins: Proteins are essential for neurotransmitter production, influencing brain health. Older adults should focus on lean sources like poultry, fish, beans, lentils and low-fat dairy products, providing the necessary amino acids for cognitive support.
5. Nuts and seeds: Nuts, particularly almonds and walnuts, are high in vitamin E, which has been linked to lower rates of cognitive decline. A handful of nuts can serve as a nutritious snack that supports overall brain health.
6. Hydration: Staying well-hydrated is often overlooked but is essential. Dehydration can contribute to confusion and cognitive impairment. Older adults should aim for adequate water intake, considering their activity level and environmental conditions.

Foods to limit

While it’s essential to focus on brain health, limiting certain foods is equally important. Highly processed foods, sugary snacks and excessive salt can contribute to inflammation and cognitive decline. Reducing saturated and trans fats found in fried and processed foods can further benefit brain health.

Diet is only one tool

While your diet is critical to brain health, there are other lifestyle changes you can make to boost your brain health, prevent dementia and combat cognitive decline. These include:

• Getting adequate quality sleep
• Maintaining a healthy weight
• Addressing health conditions like high blood pressure, stress and diabetes 
• Getting regular checkups with your primary care physician
• Social interactions

Creating a brain-healthy diet doesn’t need to be complicated. Focus on variety and balance to ensure a wide range of nutrients for cognitive function. Regular meal planning can help older adults obtain the necessary nutrients to support brain health. Combined with physical activity and social engagement, a balanced diet can enhance the overall quality of life and mitigate risks associated with brain disorders like dementia and mild cognitive impairment.Norton Neuroscience Institute Memory Center Dementia Prevention Clinic can help you understand your possible risks for developing memory disorders, dementia, Alzheimer’s and other cognition-related conditions.