The Best Foods For Fighting Memory Loss

Many of my patients (and most people I know personally) are concerned about having a diminished ability to think clearly or remember things as they get older. Memory loss is scary, and with neurodegenerative diseases like Alzheimer’s continuing to rise in prevalence, this is a completely understandable concern.

Today, I want to talk about how we can use food and diet to fight memory loss and potentially reduce the risk of Alzheimer’s or even slow its progress.

Alzheimer’s disease, the most common form of dementia and the seventh leading cause of death in the US, is thought to occur as a result of a combination of different genetic and environmental factors, many of which relate to diet.

For example, inflammation, oxidative stress, and impaired glucose metabolism are three key pathologies often underlying neurocognitive dysfunction and Alzheimer’s, and food has a significant influence on each of these things.

I can’t overstate how important of a factor diet is when it comes to brain health in general. What we eat plays a huge role, and it’s something that we can largely control. Diet is also one important part of the Bredesen Protocol, a comprehensive preventive approach for those who are at risk for Alzheimer’s.

So, let’s get deeper into brain food and how to implement an ideal Alzheimer’s diet.

The Best Way To Follow An Alzheimer’s Diet

The best Alzheimer’s diet is strategic and evidence-based, but it’s also intuitive and individualized. Patterns and overall diet are more important than any specific food, and healthy eating patterns in general have been shown to improve cognition.

Keep in mind that while these strategies are great for those who are older, otherwise at risk, or may already have an Alzheimer’s diagnosis, it’s never too early to start implementing an “Alzheimer’s diet”. Overall, what we’re looking at here are brain supportive foods and eating patterns, which we can all benefit from. And prevention really is key when it comes to Alzheimer’s and dementia.

Here are a few of the most important things to keep in mind: 

Focus on reducing inflammation. Many of the suggestions and guidance related to an Alzheimer’s diet come back to this one key point. Chronic, excess inflammation is a major culprit behind brain concerns and disease states of all kinds, including Alzheimer’s (1). If you’re going to keep one thing in mind here, it’s that the best dietary patterns are those that prioritize anti-inflammatory foods (like dark, leafy greens) and reduce those that trigger inflammation (like sugar).

Consider (but don’t limit yourself to) Mediterranean or MIND diets. The best studied diets for Alzheimer’s prevention are the Mediterranean diet and the MIND diet (a hybrid of the Mediterranean and DASH, or Dietary Approaches to Stop Hypertension, diets) (2). These diets overall prioritize eating a variety of fresh, whole foods, including fruits and vegetables, olive oil, whole grains, beans, nuts, seeds, eggs, fish, and poultry, and limiting excess sodium and processed foods. Research has shown that these diets may reduce the rate and risk of Alzheimer’s disease (3) and slow down cognitive decline (4). They’ve been shown to reduce inflammation, help to prevent tau tangles and amyloid plaques in the brain (both associated with Alzheimer’s development), and improve glucose metabolism, all of which are beneficial for your brain health (5). These are overall great diet options, but my only caveat is to not limit yourself to these alone. Keep the principles in mind (focus on fresh, whole, anti-inflammatory foods), but don’t be afraid to explore other diet templates or modifications.

Eat healthy fats. I can’t say this strongly enough: don’t sleep on the importance of fat. For decades fats of all kinds were vilified in the US, and super low-fat diets were considered by many to be healthy. This couldn’t be further from the truth. We increasingly understand that healthy fats are absolutely essential for our brain health and function – in fact, fats are literally the building blocks of our brains (6), and diets rich in healthy fats have been shown to reduce the risk of Alzheimer’s disease (7). Some of the best options for brain-healthy, anti-inflammatory fats include wild-caught fish, grass-fed meats, coconut oil, and avocados. Just stay away from overly processed and refined fats (like industrial canola, sunflower, and other seed oils).

Include fermented, gut-healthy foods. Eat to support the gut-brain connection! Aging has been associated with changes to the gut microbiome, and research has shown that regular intake of fermented foods (which naturally contain probiotics) can reduce inflammation and intestinal permeability (leaky gut), and can reduce cognitive decline and the risk of dementia and Alzheimer’s disease (8, 9).

Recognize your food sensitivities. This is where more of the individualization comes in. Many anti-inflammatory diet plans (like the Mediterranean diet) are great for those who don’t have any food sensitivities or intolerances, but may need to be modified for others. For example, a traditional Mediterranean diet includes whole grains, but many people are sensitive to gluten-containing whole grains and should therefore restrict them. An anti-inflammatory diet involves reducing foods that are inflammatory for you.

Consider intermittent fasting. To help fight memory loss, think about when and how you eat, not just what you eat. Some research suggests that intermittent fasting or time-restricted eating can help to improve cognition and memory, and reduce the risk of Alzheimer’s disease. Intermittent fasting can help to reduce inflammation and the accumulation of β-amyloid, a key marker of Alzheimer’s disease in the brain (10).

Limit sugar and processed foods. Some of the most universally inflammatory foods include refined grains, processed foods, fried and fast foods, and anything containing a lot of sugar. These should all be avoided as much as possible in order to reduce inflammation and risk of dementia. Avoiding excess sugar also helps to keep metabolic function healthy and reduce the risk of insulin resistance. Researchers have shown that insulin resistance and poor blood sugar control are directly connected with Alzheimer’s (11), which has led some to start referring to Alzheimer’s as “type 3 diabetes”.

Now that we’ve covered the key principles, let’s dig into some of the specific foods with the most power to help fight memory loss and cognitive decline.

1. Fish

Fish is a great source of healthy fat, and regular fish consumption has been linked with better cognitive function and reduced cognitive decline and cognitive impairment. In fact, one study investigating different components of the Mediterranean diet identified fish as the single most important dietary factor for lowering the risk of cognitive impairment and decline (12). I recommend choosing wild-caught fish whenever possible. Some great choices for their omega-3 fatty acid content include salmon, tuna, and sardines. One caveat though: some kinds of fish are likely to have a high mercury content, and consuming too much of them can be detrimental to your health. You can use the FDA’s guide to help determine which fish are likely to have the highest and lowest levels of mercury.

2. Probiotic foods

Foods that naturally contain probiotics can help to support a healthy gut, which in turn supports a healthy brain. Studies have shown that regularly including probiotic foods (fermented foods) in your diet has a neuroprotective effect and can help to reduce risk factors for and incidence of Alzheimer’s (13). Consider options like kefir, natto, kombucha, sauerkraut, yogurt, miso, kimchi, and tempeh.

3. Leafy greens

Leafy greens offer numerous health benefits, and research has shown that eating leafy green vegetables (like kale or spinach) every day is associated with a slower rate of cognitive decline for older adults (14). These vegetables contain neuroprotective nutrients like lutein, folate, and β-carotene.

4. Coconut oil (and other healthy fats)

It’s hard to choose a favorite amongst healthy fats, but coconut oil is definitely up there. Coconut oil contains medium chain triglycerides (MCTs), a type of beneficial fat that is particularly well absorbed by the body. Research has shown that MCTs can improve cognition among older adults with Alzheimer’s and memory loss (15). Remember that fat fuels your brain, and coconut oil is one of the best options out there.

5. Colorful fruits and vegetables

Carotenoids, which give certain fruits and vegetables their vivid orange and red colors, have been shown to boost brain health and reduce the risk of dementia (16). Great options include squash, carrots, papaya, apricots, sweet potatoes, and bell peppers. From there, add to your color spectrum with blueberries, blackberries, or raspberries, which are excellent sources of antioxidants, flavonoids, and other natural, neuroprotective compounds (17, 18).

6. Green tea

Green tea is rich in antioxidants, which can help to protect the brain from oxidative stress, as well as L-theanine, which helps to support brain function (19). Recent research has also shown that a molecule found in green tea can help to break up tau tangles, commonly found in the brains of those with Alzheimer’s (20).

Other great anti-inflammatory and/or antioxidant foods to enjoy include: 

• Hemp hearts
• Olive oil
• Curcumin
• Nuts and seeds
• Humanely raised poultry

The Best Alzheimer’s Diet Follows An Individualized Approach

Several different foods, diets, and ways of eating have been shown to help improve cognition, protect the brain from damage, and reduce the risk of memory loss and Alzheimer’s disease. The best approach is to use these different components and approaches to customize the diet that works best for you.

It’s also important to combine diet with other lifestyle factors that help to protect the brain, including exercise, mindfulness practices, good sleep, and mental stimulation. Certain supplements may also help as part of a holistic protocol for mind and memory support and healthy longevity.

We Can Help You Personalize Your Protocol

If you’re looking for more guidance on personalizing your Alzheimer’s prevention diet and protocol, consider booking a telehealth appointment with our functional medicine clinic. We can help you to determine which dietary options are best suited to you based on your individual health profile, and we can also help you find the right supplements for your body and your needs.