Alzheimer's and Nutrition: What You Should Eat for Your Memory

While many people are conscious of the impact the foods they eat have on their health, most don't give a second thought to how it affects their brain. At least not until something prompts them to.

If you or someone you care about is living with Alzheimer's, you've likely heard that what you eat can help to maintain your memory and support your cognitive function.

While there's no miracle food to cure Alzheimer's, several bodies of research suggest that the right nutrition can help protect the brain, slow cognitive decline, and support your overall quality of life.

Here, we want to highlight the relationship between nutrition and memory with six different types of foods and nutrients that may help keep your brain in tip top shape.

On top of that, we'll also reveal some of the foods that it is best to avoid. 

1. The Mediterranean Diet and Memory Health

When it comes to protecting your brain, one of the most researched and recommended diets is the Mediterranean diet. Inspired by the healthy eating habits of countries like Greece and Italy, this diet is full of brain-friendly staples, such as vegetables, fruits, legumes, whole grains, olive oil, and oily fish.

What makes this diet so effective is that it's anti-inflammatory and packed with antioxidants, both of which help reduce the damage that can build up in the brain over time. 

Studies have shown that people who follow the Mediterranean diet tend to experience slower rates of cognitive decline, and it may even reduce the risk of developing Alzheimer's.

If you want to try this style of eating, it is a good idea to start small. A good way to do this is to add an extra serving of vegetables to your meals, swapping red meat for fish a couple of times a week, or using olive oil instead of butter when cooking.

2. Souvenaid Medical Nutritional Drink

While mentioning foods and diets, we should also highlight supplements like Souvenaid that are medical nutritional drinks designed for people with early-stage Alzheimer's. 

Souvenaid contains a unique blend of nutrients that have been specifically chosen for their role in supporting brain cell connections. These include omega-3 fatty acids, uridine monophosphate, choline, and B vitamins, all of which are involved in forming and maintaining healthy brain membranes.

While not a substitute for whole foods, Souvenaid offers a convenient way to supplement your diet with memory-supporting nutrients. If you're curious about what's inside, you can take a closer look at the Souvenaid ingredients here.

3. Omega-3 Fatty Acids

One nutrient that really stands out for brain health is omega-3. These essential fatty acids, especially DHA, are a major component of brain cells and are needed for communication between neurons. Research suggests that omega-3s may help slow memory loss in people with Alzheimer's and improve overall brain function.

You'll find omega-3s in oily fish such as salmon, sardines, and mackerel. If you're not a fan of seafood, try adding flaxseeds, chia seeds, or walnuts to your diet. Alternatively, you could chat to your GP or dietitian about taking a supplement.

4. Antioxidants

Oxidative stress is believed to be a contributing factor to Alzheimer's disease. This happens when there are more free radicals in the body than antioxidants to neutralise them. Over time, this imbalance can damage brain cells and impair memory.

To protect your brain, make sure you're eating plenty of antioxidant-rich foods. Berries, and especially blueberries, are some of the best sources, while leafy greens like spinach and kale, which can also boost your immune system, are also excellent.

You should also try to consume brightly coloured vegetables like pumpkin, capsicum, and carrots. Green tea and dark chocolate (in moderation) can also deliver a helpful antioxidant hit.

5. B Vitamins

B vitamins, particularly B6, B12, and folate, are another food source that helps to keep the brain functioning properly. These nutrients are linked to lowering levels of homocysteine, which is a compound linked to a higher risk of Alzheimer's when found in excess.

Good sources of B vitamins include eggs, leafy greens, legumes, dairy products, and fortified cereals. As we age, it becomes harder to absorb vitamin B12, so older adults might need a supplement to maintain healthy levels. If you're concerned, it's a good idea to ask your doctor for a simple blood test.

6. Fibre and the Gut-Brain Connection

You might be surprised to learn that the health of your gut can impact your brain. The gut and brain are closely connected, and a healthy gut microbiome can influence mood, memory, and cognition.

A good way to support gut health is by eating more dietary fibre, which helps nourish the beneficial bacteria in your digestive system.

High-fibre foods include whole grains, lentils, beans, fruits with skins, and veggies like broccoli and carrots. Even small swaps, like using brown rice instead of white, or adding a tablespoon of chia seeds to your morning smoothie, can make a notable difference.

Foods to Avoid for Brain Health

While some foods help protect your brain, others can potentially do damage.

For instance, highly processed foods and those packed with added sugars can lead to inflammation and blood sugar spikes, which aren't good for cognitive function. Similarly, too many saturated or trans fats (commonly found in fried foods, pastries, and processed meats) may increase your risk of memory problems over time.

While you don't have to give up all your favourites, it's a smart idea to limit these types of foods and focus on a diet based around whole, unprocessed ingredients instead.

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