Here are the doctors’ 10 memory-boosting dietary recommendations, based on the latest scientific research and their clinical experience treating patients with everything from Mild Cognitive Impairment (MCI) to Advanced Dementia (AD):
- Portion Your Macro-nutrients– Every day, aim for 25 percent of your total calories from fat (but less than 7 percent saturated, or “bad” fat); 30 percent to 45 percent from complex carbohydrates (fruits, vegetables, and whole foods can lower on the glycemic index); and 25 percent to 35 percent from high -quality lean protein.
- Wean Yourself Off High-Glycemic Carbs– These include sugars, high-fructose corn syrup, processed cereals and grains, ice cream, crackers, salty snacks, such as chips and pretzels, and anything made with refined white flour.
- Have More Good Fat and Less Bad– Brain Foods high in good fats include olive oil, avocados, natural peanut butter, and certain fish. foods high in bad or saturated fat include most fast foods, anything hydrogenated, butter, animal fats, milk chocolate, and cheese.
- Boost Your Omega-3 Intake– Omega-3 fatty acids (DHA and EPA) are essential for memory function and brain health. Most of us don’t get enough from dietary sources (such as fish), so consider high-quality pure fish oil supplements that contain a minimum of 250 mg of DHA in each capsule, and aim for 1,000 to 1,500 milligrams (mg) of DHA daily if approved by the treating physician.
- Feed Your Brain Antioxidants– Antioxidant-rich foods are great for mental function. Some of the best are berries, kale, 100 percent pure unsweetened cocoa powder, mushrooms, onions, beans, seeds, sardines, trout, and Alaskan wild salmon.
- Consume Enough Brain Vitamins– Ensure adequate intake of folic acid, B6, B12, and Vitamin D in particular. If you’re not eating vitamin-rich foods on a regular basis, it’s good to supplement as needed in pill or liquid form.
- Choose whole foods– In general, whole foods have only one ingredient- for example, strawberries or broccoli. If you must have a convenience (manufactured) food on occasion, find those items with the fewest ingredients, especially ingredients that you readily recognize and understand.
- Enjoy a Cup or Two of Coffee– Caffeinated coffee, one to three cups early in the day, may be beneficial over time to your brain. Studies done in Europe over several years demonstrate that men who drank coffee regularly showed less of a decline on memory tests than those who did not drink coffee.
- Fast 12 Hours at Night– If you routinely wake up at 6 AM, try to ear your last meal at 6 PM the night before. There is scientific evidence that substances called ketone bodies, which are produced when there are no carbohydrates to burn for fuel, may have a protective effect on brain cells.
It is important to note that just like the muscles in your body benefiting from a workout, exercising your brain on a daily basis is critical for successful aging. In fact, research now suggests that regularly engaging in activities that stimulate the brain, such as doing crossword puzzles, playing chess, or reading, may help improve memory, enhance motor skills, and reduce the risk of getting dementia.