Good nutrition affects every aspect of life, including cognitive wellness. Whether your loved one is experiencing memory issues or not, following a diet that promotes brain health can help support cognitive function.
Read on to learn about the best diets for those with memory issues, according to the latest research. Importantly, these diets can benefit adults of all ages, setting them up for better brain health later in life. So, consider adopting one of these diets along with your loved one!
The MIND Diet
The MIND diet—short for Mediterranean-DASH Intervention for Neurodegenerative Delay—combines two different approaches:
- The Mediterranean diet, which includes vegetables, fruits, and lean proteins like fish.
- The Dietary Approaches to Stop Hypertension (DASH) diet, which focuses on reducing hypertension.
Hence, this diet not only helps reduce high blood pressure but can also potentially curb memory loss. Various studies have found that the MIND diet can slow cognitive decline, promoting brain health. In one study, closely adhering to the diet reduced cognitive decline by 4%—or by 8% in women. This diet lowers signs of Alzheimer’s disease in the brains of older adults, another study concluded. The MIND diet has also been shown to improve mood and the ability to handle activities of daily living.
By providing high levels of antioxidants, anti-inflammatories, and nutrients that benefit the brain, the MIND diet promotes cognitive health. It emphasizes fresh vegetables, fish, olive oil, legumes, nuts, and berries. Meanwhile, it limits red meats, cheese, sweets, and processed or fried food. Eating whole grains like brown rice, quinoa, and barley also provides more nutrients and can reduce inflammation, supporting cognitive health.
The KetoFlex 12/3 Diet
The ketogenic diet, which is focused on high fat and low carbohydrate consumption, has the potential to stave off cognitive decline. It focuses on producing ketones as an alternative source of energy for the brain, as glucose metabolism (which normally provides the brain with energy) is inhibited in people with Alzheimer’s disease.
A strict ketogenic diet can be tough to adhere to, but the KetoFlex 12/3 diet is a less extreme variation. This diet reduces carbs, focuses strongly on high-fiber plant-based food, and includes a moderate amount of meat. A 12-hour fasting period begins three hours before bedtime.
Vegetarian or Vegan Diet
Additionally, evidence suggests that a vegetarian or vegan diet could help delay the onset of dementia. These diets are typically low in fat and high in fiber, focused on plant-based foods. In a recent study, a strict vegan diet appeared to slow cognitive decline for a large portion of participants.
Various cooking spices also show potentially beneficial effects. Saffron can help mitigate factors like oxidative stress that contribute to the progression of dementia, research has shown. The curcumin in turmeric may also have a neuroprotective effect.
A home care aid with training in memory care can help ensure your loved one enjoys nutritious meals. Check out our post on healthy summer meals that incorporate elements of these diets!
