Doctors have been recommending dietary changes to their patients with such conditions as diabetes, high cholesterol, and high blood pressure for years. Soon they may be doing the same for patients suffering from poor memory function.
That’s because a host of new clinical studies have all found that specific nutritional interventions can significantly improve memory function in patients with Alzheimer’s disease (AD) and those with mild cognitive impairment.
But you don’t have to have Alzheimer’s to benefit from the new findings. Eating a brain-healthy diet can also help those of us who, as we age, notice that our mind and memory just aren’t as sharp as they used to be.
Here are 5 memory-boosting dietary recommendations, based on the latest scientific research and clinical experience treating patients with AD and MCI.
1. Proportion your fat-carb-protein intake.
Every day, make sure that you aim for 25% of your total calories from brain-healthy good fat, which includes olive oil, avocados, certain nuts, natural peanut butter, certain seeds, and certain fish. Limit your intake of bad fats (most fast foods, anything hydrogenated, dried coconut, butter, animal fats, milk chocolate and white chocolate, and cheese). Consume 30-45% of your daily calories from complex carbohydrates (fruits, vegetables and whole foods that are low on the glycemic index), and wean yourself off high glycemic carbs (sugars, high-fructose corn syrup, processed cereals and grains, anything baked, whole milk and cream, ice cream and sorbet, crackers, salty snacks such as chips and pretzels, and anything made with white flour). Finally, get the other 25-35% of your calories from high-quality lean protein.