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June 2026
Tips to Support Brain Health
Are you feeling forgetful? It could be due to lack of sleep, lifestyle, environmental factors, or even activity level. It may be a medical condition such as high blood pressure or diabetes. However, there is no doubt that a healthy eating pattern along with healthful lifestyle choices can play a role in supporting brain health.
Brain – Diet Connection
- Scientific evidence has shown that eating patterns such as the Mediterranean eating pattern and the MIND diet may be beneficial to the body as well as the brain. Both help to protect against cognitive decline, improve memory and improve alertness.
- The Mediterranean eating pattern is rich in vegetables, fish, legumes and healthy fats. The MIND diet is similar to the Mediterranean pattern.
- Certain nutrients are key in supporting brain health. These include omega-3 fats, vitamins B6, B12, folate, D and choline, and antioxidants and phytonutrients. It is best to get these nutrients from a variety of fruits, vegetables, whole grains, protein and healthy fats.
- Saturated and hydrogenated fats, typically found in processed foods, are associated with dementia, as these foods promote inflammation and should be minimized.
- Changes in the gut microbiome may also be related to inflammation in the brain. The gut microbiome contains both good and bad bacteria. Foods that feed the good bacteria, including fermented foods such as yogurt, kefir, kimchi, sourdough and tempeh. These have been shown to improve the gut microbiome.
“Key Foods” for the MIND
- Dark Leafy Greens – spinach, kale, broccoli
- Berries & Citrus – especially blueberries
- Whole Grains – oats, quinoa, kasha, barley
- Nuts – walnuts & almonds in moderation
- Beans & Lentils – chickpeas, black & pinto beans
- Protein – eggs, poultry, seafood especially salmon, tuna, sardines, herring
- Healthy Fats – especially olive oil & avocados in moderation.
“Foods to Limit” for the MIND
There are 5 foods linked to impairing memory which are high in saturated fats or sugar.
- Red Meat—maximum of 4x a week.
- Fried & Fast Food—limit to 1x a week.
- Whole-Fat Cheese—less than 2oz a week.
- Butter/Margarine—maximum of 1 Tbsp daily.
- Pastries & Sweets—less than 5 per week.
Beyond Diet – Maintain Your Brain Health
Healthy lifestyle choices are also important when it comes to brain health, mental sharpness and reducing the risk for dementia.
- Challenge your brain with puzzles, games and reading.
- Stay socially connected with family, friends and your community.
- Keep physically active, as this will increase blood flow to the brain.
- Limit alcohol intake and do not smoke.
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