Eating well to support your memory:
Evidence suggests that following a Mediterranean or similar diet can help support your memory, may help reduce the risk for Alzheimer’s dementia or slow cognitive decline. The Mediterranean diet is a healthy way of eating, rather than a strict diet plan. This style of eating focuses on foods in their natural form. It encourages us to include plenty of fruits, vegetables, whole grains, beans and lentils, fish, and healthy fats such as olive oils. All of these foods provide essential brain nutrients.
What does this mean:
1. Eat plenty of Fruits, Vegetables and Salads: Fruits, vegetables and salads supply vitamins, minerals and antioxidants vital for brain health. Aim for 5 – 7 servings daily. Have a green leafy salad with lunch/dinner. Choose fruit as part of your daily snacks. Try new fruits/vegetables & salads regularly.
2. Go High Fibre and Choose Wholegrains: Wholegrains provide a steady supply of energy to the brain throughout the day. They are also packed with B Vitamins and antioxidants. Always choose the brown (high fibre) varieties where you can. For example wholegrain bread, brown rice, bulgur, oats, quinoa, wild rice, corn, brown pasta, popcorn, buckwheat, or wholewheat flour.
3. Increase intake of Legumes: (Peas, Beans & Lentils) These are an excellent source of protein, fibre and contain a great mix of vitamins and minerals. Add lentils to soups, stews or chickpeas in your chicken curry. Use hummus on salad. Try beans on wholegrain toast.
4. Make Fish a Regular in your Diet: The Mediterranean style of eating encourages eating fish at least twice a week. Oily fish contains Omega 3 fats which is an important nutrient for brain health. Salmon, mackerel, sardines and trout are great sources of Omega 3. Remember fresh, frozen and tinned fish are all equally as healthy. 8 Steps to a Mediterranean Eating Style
5. Include Nuts and Seeds in your Diet: Nuts and seeds are rich in protein and healthy fats (polyunsaturated and monounsaturated). As a guide try to eat about a handful each day. Choose a selection of different nuts as a snack. Examples include walnuts, almonds, Brazil nuts, unsalted peanuts or cashew nuts.
6. Choose healthy fats: A key ingredient of the Mediterranean eating style is healthy fats (monounsaturates). Olive oil is a great source as is rapeseed (canola) oil and butter alternatives made from these good fats. Include these by using for cooking, salad dressings or replace traditional butter with spread made from olive oil.
7. Vitamin D: Vitamin D is essential for bone and muscle health. Growing research suggests that it may also play a potential role in brain health. Sources include sunshine, oily fish, egg yolk, liver and foods fortified with vitamin D such as milk and cereal. It is difficult to get enough through our diet and sunshine is limited. The Department of Health advises that all adults over the age of 65 should take a Vitamin D supplement of 15ug every day. If you have any questions about supplementation speak to your GP, Pharmacist or Dietitian.
8. Stay Hydrated: A healthy brain contains up to 78% water, so it makes sense to drink plenty. Dehydration can lead to ‘fuzzy’ thinking, poor memory, tiredness and constipation. Aim to drink 8-10 cups of fluid daily, including water, tea, herbal teas, squash. Recommended fluid intake is 1600mls for women and 2000mls for men (unless you have been advised otherwise i.e. fluids restriction).
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