Memory loss and cognitive decline are common concerns as we get older. In fact, 1 in 9 people over the age of 65 have Alzheimer’s disease, the most common cause of memory loss and dementia. While aging is the strongest risk factor, diet and lifestyle also play an important role in maintaining brain health and preventing memory loss.
Certain foods contain nutrients and compounds that may help boost memory, while others may negatively affect the brain. This article explores the foods that have been linked to memory loss and cognitive decline, as well as foods and diets associated with better memory and brain health.
Foods associated with memory loss and cognitive decline
Refined carbohydrates and added sugars
Diets high in refined carbohydrates and added sugars have been associated with worse memory and increased risk of dementia in multiple studies. Refined grains like white bread, pasta, rice, and baked goods provide easily digestible carbs that can lead to spikes and crashes in blood sugar levels. These blood sugar fluctuations may negatively impact the brain over time.
Added sugars from sweets, sugary beverages, and other treats are also linked to poorer memory, especially when consumed in excess. A high intake of added sugars may promote inflammation, insulin resistance, and oxidation – factors involved in Alzheimer’s disease development.
Saturated and trans fats
Diets high in saturated fat from red and processed meats, butter, cheese, and other full-fat dairy are associated with cognitive decline. Saturated fat intake raises total cholesterol and LDL (bad) cholesterol, which can increase dementia risk. Trans fats found in margarines, packaged baked goods, fried foods, and fast foods also negatively impact memory. Avoiding trans fats and limiting saturated fats to no more than 10% of daily calories is recommended for better brain health.
Nitrites and nitrates
Nitrites and nitrates are compounds often added to processed meats like bacon, sausage, deli meats, and hot dogs to preserve color and extend shelf life. However, these preservatives may be harmful to the brain. Nitrites and nitrates get converted to nitrosamines in the body, compounds that are associated with an increased risk of dementia. Limiting processed meat intake may help reduce exposure.
Aluminum
Some research indicates that high aluminum intake could contribute to Alzheimer’s disease development. Aluminum is found in processed foods, baking powders, baked goods, antiperspirants, antacids, and some cookware. Minimizing aluminum-containing products and avoiding cooking acidic foods in aluminum pans may help reduce exposure. More research is still needed though to determine if aluminum intake truly impacts memory.
Gluten
For those with celiac disease or gluten sensitivity, exposure to the protein gluten triggers inflammation and damage to the small intestine. This intestinal damage and inflammation may affect the brain and nervous system over time, leading to problems with concentration, memory, balance, and coordination. Strictly avoiding gluten can help manage symptoms and prevent further issues.
Foods and nutrients for better memory and cognition
While limiting the foods above may help reduce memory loss risk, adding in more brain-boosting foods can further promote good memory, focus and cognition.
Omega-3 fatty acids
Omega-3s are healthy fats with robust anti-inflammatory effects that are linked to better brain health. The long-chain omega-3s EPA and DHA are especially important, as they make up a significant portion of the brain’s cell membranes. Omega-3 rich foods include fatty fish like salmon, mackerel, sardines, and tuna, along with plant sources like walnuts, chia seeds, flaxseeds, and soybeans. Aim for at least two 3.5 ounce servings of fatty fish per week, or consider an omega-3 supplement with 450-1000 mg of EPA/DHA per day.
Berries
Berries like strawberries, blueberries, and blackberries contain beneficial compounds called anthocyanins. Anthocyanins have antioxidant and anti-inflammatory effects that may protect the brain from oxidative stress and inflammation involved in Alzheimer’s and dementia. Adding berries to your diet may boost short-term memory, spatial memory, and motor coordination. Enjoy them fresh or frozen.
Leafy greens
Leafy greens like spinach, kale, swiss chard, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and vitamin E. Higher intakes of leafy greens are linked to slower rate of cognitive decline with aging. Vitamin K in particular plays a key role in protecting the brain against damage. Aim for 1-2 cups of leafy greens per day.
Tea and coffee
Both tea and coffee appear to benefit the brain, likely due to their caffeine and antioxidant content. Green tea contains L-theanine, an amino acid that may work synergistically with caffeine to boost focus and attention. Coffee also contains chlorogenic acid, which has anti-inflammatory effects in the brain. Moderate intake of 1-3 cups of tea or coffee per day seems to provide the most cognitive benefits.
Walnuts
Walnuts provide vitamin E, folate, copper, and polyphenols like ellagitannins that promote brain health. Regularly eating walnuts is associated with better cognitive function, including enhanced processing speed, memory, and concentration. Aim for a 1⁄4 cup serving 4-5 times per week.
Avocados
Avocados are a rich source of monounsaturated fat and antioxidants like lutein, vitamin E, and glutathione. Higher avocado intake is linked with better memory, focus, processing speed, and cognitive flexibility. Enjoy half an avocado 2-3 times per week for optimal effects.
Extra virgin olive oil
This antioxidant-rich oil made from pressed olives may protect the brain against oxidative damage. Olive oil contains oleocanthal, a compound with anti-inflammatory and neuroprotective effects in animal studies. Use extra virgin olive oil as your primary cooking oil and drizzle over salads, grains, and vegetables.
Turmeric
The vibrant spice turmeric contains the compound curcumin, which has been shown to boost BDNF levels in the brain. BDNF is a growth hormone that is vital for learning, memory, and higher cognitive function. Just 1⁄4-1⁄2 teaspoon of turmeric per day may provide brain-boosting benefits.
Dark chocolate
The cocoa flavanols in dark chocolate have been shown to promote blood flow in regions of the brain associated with memory. Opt for at least 70% cocoa dark chocolate and keep servings small, around 1-2 squares per day, to avoid excess calories and sugar.
Whole grains
Whole grains like oats, barley, quinoa, and 100% whole wheat bread and pasta contain fiber that helps control blood sugar levels. Steady blood sugar support better cognition compared to spikes and crashes from refined grains. Shoot for 3-5 servings of whole grains daily.
Beans and lentils
Legumes like beans, lentils, chickpeas, and peas are rich in folate, magnesium, iron, potassium and polyphenols that benefit the brain. Increased legume intake is associated with sharper cognitive performance and lower dementia risk. Aim for 1⁄2 cup serving most days of the week.
Nuts and seeds
Almonds, cashews, pecans, sunflower seeds, flax seeds, pumpkin seeds, and other nuts and seeds provide vitamin E, folate, zinc, and plant compounds that are great for the brain. Regular nut intake is linked with better memory and cognition in multiple studies. Shoot for a 1-2 ounce serving around 4 times per week.
Garlic and onions
These flavorful allium vegetables contain anti-inflammatory and antioxidant sulfur compounds that may help prevent neurodegeneration. More research is still needed, but higher intake of garlic and onions seems beneficial for the aging brain. Use them liberally in soups, sauces, dressings, and other savory dishes.
Dietary patterns for better memory
Rather than focusing on individual foods and nutrients, assessing overall dietary patterns may provide more practical recommendations for better memory and cognition. Several key dietary patterns have been associated with reduced risk for dementia, slower cognitive decline, and sharper mental performance.
Mediterranean diet
This heart-healthy diet emphasizes olive oil, nuts, oily fish, legumes, fruits, vegetables, and whole grains, along with moderate wine intake and low consumption of red and processed meats. Closely following a Mediterranean style diet is linked to better memory, focus, processing speed, and verbal fluency.
MIND diet
The MIND diet combines aspects of Mediterranean and DASH diets to focus on foods associated with dementia prevention. It emphasizes leafy greens, other vegetables, nuts, berries, whole grains, olive oil, fish, poultry, beans, red wine and limits butter, cheese, red meat, sweets and fried foods. High adherence to the MIND diet is associated with slower cognitive decline.
DASH diet
This blood pressure lowering diet focuses on fruits, vegetables, lean protein, low-fat dairy and whole grains while limiting sodium, red meat, sweets and sugary beverages. The DASH dietary pattern may benefit the brain by reducing hypertension, a risk factor for dementia. It also provides antioxidants that may prevent oxidative damage.
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Lifestyle habits for better memory function
Along with eating a brain-healthy diet, other lifestyle factors play an important role in maintaining good memory and preventing cognitive decline.
Exercise
Regular physical activity increases blood flow to the brain,stimulates neuroplasticity, and reduces inflammation – all of which benefit cognition. Aim for at least 30 minutes of moderate exercise most days of the week, like brisk walking or cycling. Even light activities like gardening, washing the car, or housework may help.
Mental stimulation
Challenging your mind through puzzles, strategy games, learning new skills, and reading may help boost connections between brain cells and cognitive reserve. Even just engaging in social interaction seems to benefit the brain.
Quality sleep
Getting adequate deep, restorative sleep is crucial for memory consolidation and cognitive function. Try to get 7-8 hours per night by keeping a consistent sleep-wake cycle and limiting electronics use before bedtime. Address any sleep disorders as well.
Stress management
Chronic stress and anxiety take a toll on the brain over time, while mindfulness practices help generate new brain cells and connections. Try yoga, meditation, deep breathing, or journaling to better manage and relieve stress.
Social connection
Humans are wired for social connection, which provides cognitive stimulation. loneliness and isolation are associated with poorer cognition. Seek out meaningful social interactions with friends, family, and community.
Limit alcohol
Heavy and binge drinking patterns are linked with memory loss and dementia. Limit alcohol to no more than 1 drink per day for women, 2 for men, to balance any potential cognitive benefits with risks.
Don’t smoke
Smoking heightens risk of vascular dementia by damaging blood vessels in the brain. If you smoke, work towards quitting as soon as possible to protect your brain health.
Manage medical conditions
Certain conditions like obesity, hypertension, high cholesterol, and diabetes negatively impact cognition. Following your doctor’s treatment plan can help control these conditions and lower dementia risk.
Key Takeaways
Certain aspects of diet and lifestyle have a major influence on memory, focus, processing speed, and overall cognition. To help reduce your risk of memory loss and stay mentally sharp:
- Limit added sugars, refined grains, saturated fats, trans fats, fried foods, nitrites, nitrates, aluminum, and gluten (if sensitive).
- Eat more omega-3 fatty fish, leafy greens, berries, tea, walnuts, avocados, olive oil, and other brain-boosting foods.
- Follow Mediterranean, MIND, or DASH dietary patterns.
- Exercise regularly, challenge your mind, get quality sleep, manage stress, and stay socially engaged.
- Control medical conditions like obesity, hypertension, and diabetes.
- Limit alcohol and avoid smoking.
Paying attention to both dietary and lifestyle factors can go a long way in maintaining good memory and cognitive abilities as you age. Discuss any concerns with your doctor and see a registered dietitian nutritionist for personalized dietary advice. With some motivation and simple changes, you can help support better brain health.