Have you or someone you care about started experiencing memory loss or becoming more forgetful with age?

Well, we have some great news! By simply changing your diet, you can help reduce the risk of worsening memory loss. Many studies have shown following a diet is an excellent tool for reducing cognitive decline as you age and keeping your brain working at its best.1-3 

So, what simple food changes can you make in your daily life?

Candy Crush Saga: Your Brain on Sugar - It’s Not a High Score

Our first offender on the list is a well-known one: sugar. Eliminating sugar is an option, but you must know the difference between high-sugar goods and those with a high glycemic index (GI). These two are related, but they are not always the same thing. Knowing the difference will help you make more informed choices.

High-sugar foods contain many simple sugars, either naturally or during processing. Many of these will be familiar to the average consumer as sugary foods.

The issue with many modern and Western diets is that so much readily available food is often processed and loaded with sugar. 

Below are some more examples of high-sugar foods:

• White & brown sugar

• Fruit juices.

• Flavored coffee syrups (Yes, the ones Starbucks puts in your favorite latte or cold brew)

• High fructose corn syrup

• Molasses/Maple Syrup

• Honey

• Candies

• Soft drinks

• Donuts 

The glycemic index measures how quickly a carbohydrate-containing food raises blood glucose levels compared to pure glucose. Foods with a high GI (>70) cause a rapid spike. While the above list all have a high GI, some foods aren’t necessarily sweet but still have a high GI, as seen in the below list:

●       White rice

●       Breads (especially white bread, hamburger buns)

●       Pastas

●       White potatoes (especially mashed potatoes and fries)

●       Crackers

●       Dried fruits

Dried fruits often have added carbs and sugars and have a smaller volume, making them easier to overeat. For example, a handful of 20 raisins would have about three times the sugar as a handful of 6-7 grapes.

What Does Sugar Do To The Body?

Now that you know some examples of high-sugar and high-glycemic foods, let's continue.

What makes sugar so dangerous to your body?

1. Inflammation and oxidative stress - Sugar does not benefit your body despite its immense appeal. Over time, high blood sugar levels lead to inflammation and oxidative stress, damaging blood vessels.

Damaged blood vessels result in less blood flow to the brain and body. Reduced blood flow means waste clearance and repairs are less efficient - one of the proposed causes of worsening memory issues, forgetfulness, and mood changes.

2. Type 2 diabetes - It has been shown that having type 2 diabetes can double your risk of Alzheimer’s disease and other dementias.⁴ If you currently have type 2 diabetes and are concerned about developing dementia, talk to your doctor or healthcare provider. 
3. Sleep quality—High doses of sugar consumed close to bedtime can also affect sleep quality. Sleep is when the brain has a chance to remove its waste, and memory consolidation occurs. A disruption in necessary sleep cycles has been shown to potentiate cognitive decline and increase the risk of Alzheimer’s disease by as much as 50%.⁵

Reducing your sugar intake can have multiple benefits for your health. Now you know how this can also affect your cognitive health as well.

Trans Fats and Cognitive Decline: Unraveling the Connection

Trans fats are artificially created fats, known as trans fatty acids, found in industrially produced hydrogenated vegetable oils and used widely in processed foods to prolong shelf life. Although restricted in the United States and other countries, some foods still contain trans fats. Some more common ones are:

●       Margarine ("I can't believe it's not butter", etc)

●       Vegetable shortening (soybean oil, palm oil)

●       Partially hydrogenated vegetable oils

●       Many processed foods (french fries, donuts, fried chicken, frozen pizzas)

●       Commercial baked goods in stores (cookies, cakes, pies)

What Do Trans Fats Do To The Body?

Trans fats exert their negative influence, particularly in the area of cholesterol. They do so by the following effects:

1. Raise your levels of LDL (low-density lipoprotein). Known as the “bad cholesterol,” LDL carries cholesterol to the arteries, where it builds up over time. This build-up, known as plaque, decreases blood flow and increases inflammation in the arteries. 

2. Lowers your HDL (high-density lipoprotein) – Known as the “good” cholesterol, it scavenges extra cholesterol and carries it to the liver, eliminating it.

 Reducing or eliminating trans fats and opting for healthier fats, such as those found in olive oil, nuts, and fatty fish, may help reduce the risk of dementia.

Cognitive Cuisine: Dining for a Sharper Mind

As we have discussed above, inflammation is one of the primary effects of both sugar and trans fats, so to preserve cognition, one goal is to eat as many foods as possible that lower inflammation in your body. 

Lower inflammation is one key; adding antioxidants is another. Antioxidants contain many vitamins C, E, D, B12, carotenoids, selenium, omega-3s, iron, and zinc. They fight free radicals, which damage the body and its cells. The more free radicals in our body, the more damaged our cells are. 

Ideally, you want to eat foods that contain the following nutrients:

●       Vitamin C (Citrus fruits, berries, bell peppers, broccoli, kale, and Brussels sprouts all have the highest amounts)

●       Vitamin E-(Sunflower seeds, almonds, peanuts, avocadoes, salmon)

●       Carotenoids/beta-carotene- (carrots, squash, sweet potatoes)

●       Vitamin D (Salmon, trout, tuna, fortified milk & eggs)

●       Vitamin B12 (beef liver, clams, oysters, fish, eggs, dairy products)

●       Selenium- (Brazil nuts have the most. You can also get selenium from tuna, shrimp, beef and eggs)

●       Omega-3s -(Most fish- salmon, mackerel and herring have the most omega-3s. If you are vegetarian or vegan, you can get your omega-3s from flaxseed, chia seeds or walnuts)

●       Iron (beans, lentils, spinach, dark chocolate)

●       Zinc (oysters, beef, oatmeal, pumpkin seeds). Zinc is one of the most essential nutrients for your brain. The best thing about zinc is that it can help rebuild your brain and allow it to change and adapt.

Recommended Diets for the Brain

Some people prefer to follow a specific diet to guide them in maintaining a healthy lifestyle. Studies have shown that the following diets are "brain-friendly." These diets have been proven to help brain function and overall health. 

The Mediterranean Diet

The DASH Diet (DASH stands for “dietary approaches to stop hypertension”)

The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay - a combination of the above two diets)

Suppose your current diet resembles the Standard American Diet (SAD). In that case, you will benefit by incorporating a few of the recommendations of the diets as mentioned earlier, such as increasing fruit and vegetable options at meals, limiting processed red meat, substituting in good fats such as olive oil and nuts, and choosing whole grain options.

Eat Smart, Think Sharp: Brain-Boosting Changes for Your Diet

We have all heard, “You are what you eat.” Perhaps this is especially true regarding your brain and reducing your risk for dementia. Here are some tips you can start immediately!

1) Coffee time—Instead of using sugar in your coffee, you can try using a natural sweetener such as stevia or monk fruit. You also have the option to use unsweetened milk, such as half-and-half, almond, oat, or macadamia milk.

2) Say no to margarine – You can use healthy oils such as avocado or olive oil instead of margarine when cooking. These healthy oils contain monounsaturated fats, which can improve cholesterol and reduce inflammation.

3) Limit pasta—Craving a noodle dish? Try using pasta made out of veggies! Many options now include pasta made from chickpeas, peas, quinoa, etc.  Often, they taste similar to the standard pasta. They are a low-glycemic food that won't spike your blood sugar. A bonus is that they help you feel fuller longer, which can help prevent those hunger cravings later in the day. Be creative!

4) Eat whole fruits – As mentioned before, fruit juices can be a very high sugar and high glycemic food. That is because they are a more concentrated version of the fruit and lack the natural fiber, which delays the sugar absorption rate.

For example, an eight-ounce glass of orange juice contains the same amount of sugar as four oranges. Still, because the fiber composition is decreased, your body can consume it more readily – contributing to your spike.

5) Infused fruit water – Don't like the taste of water? Instead of adding sugars to your water or teas to sweeten them, you can always infuse fruits in your water

6) Read ingredients – Get familiar with the ingredients in your food. When you go to the store, read the ingredients label. Focus on how much sugar and carbs are in the food item. If they are too high, see if a similar item has less sugar and carbs. 

Keep a close eye on the "added sugars" section. This is the extra sugar that gets added to the food, in addition to the sugar that the food item already has in it!

7) Potlucks—Do you love potlucks or dinner parties with friends or family? You can invite your family and friends to help support you in your journey to live a healthier lifestyle. 

One idea for your next potluck is to have a themed meal, and everyone can make dishes that are "brain-friendly." These dishes would be low in sugar and also trans-fat-free! If you have a baker in the family, challenge them to make a sugar-free and delicious dessert. Have fun with it! 

Eating a healthy diet is vital for general health and brain health and cognitive function. The link between diet and Alzheimer’s has been established. The first step is to limit your consumption of processed foods, saturated fats, and added sugars. Eating a brain-healthy diet focused on foods rich in antioxidants, healthy fats, vitamins, and minerals can protect you from cognitive decline.

References:

1. Shannon OM, Ranson JM, Gregory S, et al. Mediterranean diet adherence is associated with lower dementia risk, independent of genetic predisposition: Findings from the UK biobank prospective cohort study. BMC Medicine. 2023;21(1). doi:10.1186/s12916-023-02772-3
2. van Soest AP, Beers S, van de Rest O, de Groot LC. The Mediterranean-dietary approaches to stop hypertension intervention for neurodegenerative delay (mind) diet for the aging brain: A systematic review. Advances in Nutrition. 2024;15(3):100184. doi:10.1016/j.advnut.2024.100184
3. Chen H, Dhana K, Huang Y, et al. Association of the Mediterranean dietary approaches to stop hypertension intervention for neurodegenerative delay (mind) diet with the risk of dementia. JAMA Psychiatry. 2023;80(6):630. doi:10.1001/jamapsychiatry.2023.0800
4. Gudala K, Bansal D, Schifano F, Bhansali A. Diabetes mellitus and risk of dementia: A meta‐analysis of prospective observational studies. Journal of Diabetes Investigation. 2013;4(6):640-650. doi:10.1111/jdi.12087
5. Lim AS, Kowgier M, Yu L, Buchman AS, Bennett DA. Sleep fragmentation and the risk of incident Alzheimer’s disease and cognitive decline in older persons. Sleep. 2013;36(7):1027-1032. doi:10.5665/sleep.2802