Eating for Better Memory

It happens to all of us: We can’t remember where we put our car keys, why the coffee creamer is in the bathroom, or whether we’ve scheduled that oil change. While these temporary blips in memory can be the byproduct of a busy life, they also may have us asking when absentmindedness crosses the line into something more serious, especially as we grow older when we’re most at risk for issues like dementia.

What exactly is dementia? It’s an umbrella term for symptoms associated with diseases and conditions that cause brain cells to die. And it can lead to issues like mild forgetfulness and loss of cognitive function to full-on memory loss, mood changes, and the inability to communicate or reason.

By 2050, experts estimate that more than six million Americans will live with Alzheimer’s disease, which accounts for 60 to 90 percent of all dementia cases. While it most commonly impacts the elderly, the good news is that it’s not inevitable. We can’t control our age or our genetics, but we can set ourselves up for better success in keeping our brains sharp by prioritizing good lifestyle choices. Recent research tells us that not smoking, exercising daily, and eating certain foods can be good for our memory and health overall.

The MIND Approach

For many years, science has told us that what we eat makes a difference—for our heart, our immunity, and for our bodies to function well. Now there’s growing evidence that the same holds true for our brains.

Take, for example, the results of a recent study in Alzheimer’s & Dementia, which point to how certain foods can slow cognitive decline and verbal memory, and minimize the risk by more than half of developing Alzheimer’s and memory issues. In this study, researchers tracked the food logs of 900 participants, ages 58 to 98, for almost five years to see who developed dementia. They found that those who ate a diet heavy in natural plant-based foods shown to reduce inflammation in the brain—and light on red meat, saturated fats, and sweets—were as sharp as people almost eight years younger.

This powerful discovery inspired them to create the MIND diet, short for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” A hybrid of the heart-healthy Mediterranean and DASH diets, MIND promotes 15 practical rules for eating (e.g., instead of eating fish five times a week, which can be tough for some, it recommends just once) that include 10 foods to embrace for brain health and five to avoid.

Choose the "MIND Diet" filter to find foods that support brain health. Start here→

Eat This, Not That

While the principles of the MIND diet are innovative in their clarity, they’re also in alignment with the scientific and nutrition communities about the foods best for memory. All agree that certain foods are powerhouses in helping us to maintain the ability to think clearly over time, which is why we need to consume them regularly. That includes the following brain-boosting superstars:

• Fruits and vegetables, of course, and lots of them, from broccoli to berries and avocados, with an emphasis on green leafy varieties. While two servings a week is recommended, six or more packs the most punch for brain benefits. Try kale, spinach, broccoli, collards, and eating berries at least twice a week.
• Nuts. With healthy fat, fiber, and antioxidants, they’re also great for lowering cholesterol and the risk for heart disease. Shoot for five times a week.
• Beans. High in fiber and protein, beans are low in calories and fat. It’s recommended to eat them three times a week to reduce the risk of Alzheimer’s.
• Meat that’s not red. Researchers have found that eating poultry twice a week and fish once per week helps to protect brain function. But be careful about seafood—like tuna, swordfish, shark, king mackerel, and tilefish that contain higher levels of mercury, which has been associated with a drop in cognitive function.
• Olive oil. It beats out all other forms of cooking oils and fats in terms of being good for memory and other brain-related issues.
• Wine. If you can tolerate alcohol, wine should be your spirit of choice—in moderation, of course. Just one glass daily is recommended since excess consumption has been shown to actually damage the brain.

What should you avoid or have in moderation to keep your brain at its peak? That would be foods shown to increase inflammation in the brain, such as red and processed meats, butter, cheese, and pastries, to name a few. Sugary beverages, refined carbohydrates and other processed foods rank high in contributing to poorer memory and smaller overall brain volume. Fast and fried foods are associated with scoring poorly on cognitive tests evaluating learning, memory, and brain function.

At the end of the day, eating for memory is about variety and intention. Know that you don’t have to worry about memory declining with age—or where you put your keys—if you stay knowledgeable and proactive. Sifter is here to help. If you’re intrigued by the MIND diet (or the Mediterranean or DASH diets), create a Sift Tag to find the ingredients you need to get started.

April 2022

Sources
15 simple diet tweaks that could cut your Alzheimer's risk
The MIND diet: 10 foods that fight Alzheimer's (and 5 to avoid)
The 8 Worst Foods for Your Brain
The rising prevalence of dementia is a global emergency
Alzheimer's and Dementia: Facts and Figures
Can diet prevent or slow down dementia?