Learn how food, lifestyle choices, and gut health influence brain function and may reduce your risk for Alzheimer’s disease. A Registered Dietitian explains the latest research in brain health and preventive care.

Your brain is the control center of everything—how you think, feel, remember, and move. But in today’s fast-paced world, brain fog, stress, and forgetfulness can creep in far earlier than we expect. The good news? Science shows that what we eat and how we live each day can make a real difference. From leafy greens and berries to quality sleep and movement, everyday choices can support clearer thinking, better focus, and long-term cognitive health.

Understanding Neurodegenerative Disorders

Each June, Alzheimer’s & Brain Awareness Month serves as an important reminder to prioritize our cognitive health and support loved ones affected by neurodegenerative diseases. As a Registered Dietitian, I’m often asked what role food and lifestyle habits play in maintaining brain function and preventing conditions like Alzheimer’s disease. The short answer? A big one.

Neurodegenerative disorders involve the progressive deterioration of brain cells and nerve function, leading to cognitive decline and motor impairments. Examples include Alzheimer’s, Parkinson’s, Huntington’s disease, amyotrophic lateral sclerosis (ALS, aka Lou Gehrig Disease), multiple sclerosis, and ataxia (American actor Bruce Willis was most recently diagnosed with this condition).

With their progression, these disorders can affect every aspect of a person’s life, such as mobility and balance, swallowing, bladder and bowel function, blood pressure fluctuation, sleep, mood, and speech. Causes are multi-factorial as are ways to manage these conditions. As with almost everything we discuss in these posts, genetic predispositions may play a role in age-related cognitive decline, but genes are not destiny. For example, some studies indicate that up to 45% of dementia cases may be preventable through modifiable lifestyle factors [1].

It’s important to recognize, however, that environmental factors seem to be more likely to influence cognitive health [2]. Hazardous environments like air pollution and lack of green spaces have been linked to cognitive impairment, as have factors like socioeconomic status, noise levels, and toxic chemical exposure from pesticides and pollutants [3]. And, as we’ve mentioned time and time again, without addressing the social determinants of health as a systemic issue, health outcomes cannot improve solely by an individual’s will to “do better” [4].

Lastly, most research around brain health and cognitive disorders is conducted on laboratory animals. Since humans have a wide-ranging and ever-changing list of influences on their physical and mental health, mitigating these scenarios can prove quite challenging. Thankfully, treatment plans that support brain health include a variety of healthcare providers like neurologists, physical therapists, speech pathologists, cardiologists, psychologists, dietitians, and social workers who can create individualized and customized approaches.

Nutrition for Brain Health: What to Eat (and What to Limit)

Just as we feed our muscles to grow stronger, we must nourish our brains to keep them sharp. Certain nutrients have been shown to protect brain cells, reduce inflammation, and even support the formation of new neural connections.

It comes as no surprise that a diet rich in berries, leafy greens, whole grains, nuts, and fatty fish has been associated with a reduced risk of cognitive decline [5]. Omega-3 fatty acids, antioxidants, and B vitamins also support brain health, and reduce inflammation and oxidative stress—two processes strongly linked to neurodegeneration [6].

The MIND Diet is a hybrid of the Mediterranean and DASH diets, and was developed to reduce the risk of Alzheimer’s Disease. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and encourages adding the following brain-healthy food groups into daily meals:

• Leafy Greens (spinach, kale, arugula): Rich in folate, vitamin K, and antioxidants.
• Berries (especially blueberries): Contain flavonoids that improve memory and reduce oxidative stress.
• Fatty Fish (salmon, sardines, mackerel): High in omega-3 fatty acids (DHA and EPA), which are crucial for brain structure and function.
• Nuts and Seeds (especially walnuts and flaxseed): Good sources of healthy fats, vitamin E, and plant-based protein.
• Whole Grains (oats, quinoa, brown rice): Support blood sugar balance and sustained energy for brain function.
• Beans and Legumes: Provide B vitamins and fiber, which fuel the gut microbiome.
• Olive Oil: The primary fat in the Mediterranean diet, packed with polyphenols that reduce inflammation.

It also discourages highly processed foods (fast food, sugary snacks), trans fats (which were thankfully banned in the United States in 2018) and excess saturated fats, refined sugars and high-fructose corn syrup, as well as alcohol, smoking, and chronic yo-yo dieting, aka weight cycling, which may lead to poor blood sugar control and increase the risk of metabolic damage [7].

Keep in mind (haha! get it?) that no one diet or meal plan can be a one-size-fits-all approach…or is without its criticisms. The MIND Diet incorporates components of the Mediterranean diet which tends to focus predominantly on European cuisines and will not represent the diverse dietary practices the globe. As mentioned above regarding systemic inequities, some of the foods on the MIND Diet may be unaffordable or accessible. And, lastly, the Mediterranean diet promotes drinking wine in moderation even though alcohol is a known carcinogen, though the MIND Diet does discourage alcohol consumption [8].

The Gut-Brain Connection

If you’ve been following the DishWithDina platform for a while, you know we address gut microbiota (the good and not-so-good bacteria) in nearly every topic we present, including this month’s topic as their interactions play a major role in the health of our nervous system and in turn, our overall brain health. The diversity of our gut microbiome is so important and why we always encourage everyone to eat a wide range of foods. The more we support our gut microbiome, the better it can “communicate” with our brain through immune, hormonal, and neural pathways. And a healthy gut can also help reduce inflammation which is just as important in supporting our cognitive health as it is our physical health.

Here’s how it all ties together:

• Gut health influences brain health through the production of neurotransmitters (like serotonin) and the regulation of inflammation.
• Chronic stress and anxiety can alter the gut microbiome, potentially leading to systemic inflammation, which is associated with cognitive decline.
• Depression and anxiety are common among individuals with cognitive impairment, and addressing mental health is a vital part of comprehensive brain care.

When we support one area—whether that’s digestion, mood, or cognition—we often see positive ripple effects in the others.

Beyond the Plate: Lifestyle Strategies for Brain Health

Move Your Body

Physical activity boosts blood flow to the brain, promotes the growth of new neurons, and improves memory. Aim for:

• At least 150 minutes of moderate aerobic activity (like brisk walking) per week
• Strength training 2x/week
• Balance and flexibility exercises (like yoga or tai chi)

Click here for some gentle movements you can include in your daily routine.

Prioritize Quality Sleep

Sleep is when the brain consolidates memories and clears out toxins. Chronic sleep deprivation is associated with increased beta-amyloid buildup and cognitive decline [9].

Tips for better sleep:

• Aim for 7–9 hours/night
• Maintain a consistent sleep-wake cycle
• Limit screens and caffeine close to bedtime
• Practice a calming nighttime routine

Click here to set up a bedtime routine that supports your mind.

Manage Stress Effectively

Prolonged stress increases cortisol levels, which can impair memory and shrink parts of the brain like the hippocampus. Try:

• Deep breathing or meditation
• Spending time in nature
• Creative hobbies
• Regular physical activity
• Counseling or support groups when needed

Learn more about the impact of mental health on food and lifestyle choices in the webinar recording linked below:

Stay Mentally and Socially Active

Think of how a brain changes after injury, such as a stroke or traumatic brain injury (TBI). There can either be beneficial restoration of function after not being able to move for a period of time, or there can be negative effects, like having slurred speech and memory loss.

Neuroplasticity is a process that involves adaptive structural and functional changes to the brain. It is the ability of the nervous system to change its activity by reorganizing its structure, functions, or connections [10]. In neuroplasticity, there can be neuronal regeneration, a fancy way of saying that the brain can repair or replace damaged nerve cells.

Aside from recovery from strokes and TBIs, allowing your brain to adapt and change helps promote the ability to learn new things or enhance existing cognitive capabilities. Keeping the brain active through a wide range of engaging and challenging exercises can help maintain cognitive function and improve mental well-being. These activities can range from playing games to learning new skills, all of which can benefit our memory, focus, and overall brain health.

Some examples:

• Meditation and visualizing
• Playing card games or board games
• Crossword, number, and jigsaw puzzles
• Chess & checkers
• Video games
• Learning new skills or music
• Vocabulary or language lessons
• Tactile and engaging hobbies like knitting or gardening,
• Exercise like dance, sports, and tai chi
• Even socializing, asking questions, and remembering people’s names and interesting facts about them

Early Action = Long-Term Protection

Prevention of neurodegenerative disorders starts young. By making small, consistent changes in your 30s, 40s, and 50s, you may dramatically lower your risk of cognitive decline later in life. If you’re worried about your brain health or noticing signs of mild cognitive impairment (MCI) either in yourself or a loved one, speak with your healthcare provider to discuss the following:

• Medical Evaluation: A diagnosis typically involves a thorough medical history and physical exam.
• Cognitive Tests: These assess memory, thinking skills, and other mental functions.
• Additional Assessments: Blood tests, brain imaging (like MRI or CT scans), and sometimes neuropsychological testing may be used to rule out other causes.
• Symptoms and History: Symptoms include memory loss, difficulty with language or judgment, which are more noticeable than typical age-related changes.
• Comprehensive Approach: Assessments should be comprehensive to differentiate between normal aging and MCI or other forms of cognitive decline.
• Monitoring and Follow-Up: Regular monitoring and follow-up evaluations help track changes over time and guide treatment decisions.
• Lifestyle Habits: Stopping smoking, preventing or managing high blood pressure, keeping cholesterol levels within a healthy range, getting enough sleep, staying socially active, managing blood sugar levels, and reducing alcohol consumption can all play a role in reducing your risk of cognitive decline and supporting your overall health.

Check out the resources below for additional support…and remember: it’s never too late to start supporting your brain.

• Sites:
  • Alzheimer’s Association – alz.org
  • Academy of Nutrition and Dietetics – eatright.org
  • MIND Diet Guide
• Books:
  • The Mind-Gut Connection by Dr. Emeran Mayer

References

1. Hara, Y. (2024). Targeting 14 lifestyle factors may prevent up to 45% of dementia cases | Cognitive Vitality | Alzheimer’s Drug Discovery Foundation. Alzdiscovery.org. https://www.alzdiscovery.org/cognitive-vitality/blog/targeting-14-lifestyle-factors-may-prevent-up-to-45-of-dementia-cases
2. Zhao, Y.-L., Qu, Y., Ou, Y.-N., Zhang, Y.-R., Tan, L., & Yu, J.-T. (2021). Environmental factors and risks of cognitive impairment and dementia: A systematic review and meta-analysis. Ageing Research Reviews, 72, 101504. https://doi.org/10.1016/j.arr.2021.101504
3. Motohiro, A., Abe, T., Okuyama, K., Onoda, K., Ito, T., Isomura, M., Nabika, T., & Kumakura, S. (2021). Environmental Factors Affecting Cognitive Function among Community-Dwelling Older Adults: A Longitudinal Study. International Journal of Environmental Research and Public Health, 18(16), 8528. https://doi.org/10.3390/ijerph18168528
4. ‌Centers for Disease Control and Prevention. (2024, January 17). Social determinants of health (SDOH). CDC.gov. https://www.cdc.gov/about/priorities/why-is-addressing-sdoh-important.html
5. ‌Healthful diet linked to reduced risk of cognitive decline. (2024, October 7). National Institutes of Health (NIH). https://www.nih.gov/news-events/nih-research-matters/healthful-diet-linked-reduced-risk-cognitive-decline
6. ‌Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10). https://doi.org/10.7759/cureus.30091
7. ‌Rhee, E.-J. (2017). Weight Cycling and Its Cardiometabolic Impact. Journal of Obesity & Metabolic Syndrome, 26(4), 237–242. https://doi.org/10.7570/jomes.2017.26.4.237
8. ‌World Health Organization. (2023, January 4). No level of alcohol consumption is safe for our health. World Health Organization. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
9. ‌Shokri-Kojori, E., Wang, G.-J., Wiers, C. E., Demiral, S. B., Guo, M., Kim, S. W., Lindgren, E., Ramirez, V., Zehra, A., Freeman, C., Miller, G., Manza, P., Srivastava, T., De Santi, S., Tomasi, D., Benveniste, H., & Volkow, N. D. (2018). β-Amyloid accumulation in the human brain after one night of sleep deprivation. Proceedings of the National Academy of Sciences, 115(17), 4483–4488. https://doi.org/10.1073/pnas.1721694115
10. Puderbaugh, M., & Emmady, P. D. (2023, May 1). Neuroplasticity. National Library of Medicine; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK557811/