Want better brain health? Eat this, not that.

Maintaining the health of our brain requires the same ingredients as physical fitness, what is good for one is equally good for the other. Currently, 20% of American adults over 65 have symptoms of mild cognitive decline and 1 in 7 have dementia. By 2050 these numbers are expected to triple.

Is this an inevitable consequence of ageing?

Prevention or postponement is possible. Reducing your risk factors earlier is more effective and has long-term benefits.

Ronald M. Lazar, Ph.D., FAHA, the Evelyn F. McKnight Endowed Chair for Learning and Memory in Aging and director of the Evelyn F. McKnight Brain Institute at the University of Alabama at Birmingham School of Medicine states,

“Prevention and mitigation are important, because once people have impaired cognition, the current treatment options are very limited.”

American Heart Association Journal, American Stroke Association

What can you do?

This is the good news!

The same advice that applies to keeping your heart healthy applies to your brain. This includes not smoking, maintaining a healthy weight, staying active, managing blood pressure, cholesterol and blood sugar.

What about diet?

A whole food, plant-based diet that is low in sugar, salt and processed foods is the best way to keep your brain healthy.

Drs’ Ayesha and Dean Sherzai, authors of the Alzheimers Solution and co-directors of the Brain Health and Alzheimer’s Prevention Program at Loma Linda University say,

“Our patients exert efforts in all the wrong ways. They’re convinced they can find a solution through vitamins and supernutrients for the brain. They spend billions of dollars on brain games. . . . They take their loved ones to renowned hospitals to consult with the nation’s leading neurologists, when all the while the solution is at home, in their refrigerators. But no one has told them this. No one has taught them about lasting behavioral change.”

Dr Ayesha and Dean Sherzai

Along with Dr. Neal Barnard founder of the Physicians Committee for Responsible Medicine, they have shown that people who eat more plants, fewer calories, less sugar, salt and processed foods have better brain health.

What should I eat?

Dr. Barnard recommends the following for brain health:

Taking a daily B12 supplement for proper brain and nervous system function.

Eating a whole-food, plant-based diet, with lots of fruit, vegetables, legumes and whole grains.

Getting 15 milligrams of Vitamin E from foods (not supplements) like seeds, nuts, leafy greens, and whole grains.

Team Sherzai as the doctors call themselves recommend the following foods :

Unprocessed greens, beans, berries, vegetables, fruits and whole grains provide the right kinds of carbohydrates, proteins, and fats for healthy brains.

Avoid these foods

All the doctors agree that reducing or avoiding processed foods and saturated fats found in meat, dairy, snack foods, pastries and fried foods is important for your brain.

What about Omega 3?

Omega 3 fatty acids, specifically DHA and EPA, are anti-inflammatory and are important for protecting against neurological diseases including Alzheimer’s. You can get all you need from a plant-based diet read the details here.

There is no need to take fish oil supplements. Research from the University of Illinois has proven that there is no evidence that fish oil from supplements or eating oily fish is helpful. The researchers found that it would take a glass of fish oil a day to make any noticeable difference in EPA levels in your brain.

A British Medical Journal study over more than 36,000 participants also found no benefits to Omega-3 supplements or eating fatty fish in improving health or longevity.

Brain Foods

If high-fat diets which have been shown to increase proteins are associated with Alzheimer’s and low-fat diets reduce the risk of impaired brain health what else should we be eating?

Whole unprocessed foods, mostly plants without added fat or salt. This includes coconut or palm oil which are just as bad for your brain as saturated fats from animal products.

Eat your greens, beans, berries, nuts, seeds, and whole grains for better brain health.

Want to know more about your diet and your brain here are a few more resources

3 food choices that change your brain

Does your diet change your brain?

Colour your brain healthy

This is your brain on sugar

Change your mind, change your health,

Shayla