Have you been feeling more forgetful lately? The solution could be as simple as changing your diet. Several clinical studies have found specific dietary practices have a huge impact on improving the memory function of patients suffering from Alzheimer’s disease as well as those who have mild cognitive impairment.
Alzheimer’s patients are not the only ones who can benefit from these dietary changes. If you find yourself having problem remembering things then you should try eating these brain-healthy foods to improve your memory. Listed below are the 5 memory-boosting dietary recommendations based on the latest scientific research and clinical experience in treating those patients with Alzheimer’s as well as mild cognitive impairment.
1. Watch your fat-carb-protein intake.
You should aim for about 25% of your total calories from brain-healthy good fat every day such as nuts, seeds, avocados, fish, olive oil and natural peanut butter. You should limit your intake of bad fats as much as possible such as fast foods, butter, cheese, white chocolate and milk chocolate, dried coconut, animal fats and any other hydrogenated foods.
2. Boost your “brain nutrients.”
It is essential to have Omega-3 fatty acids (DHA and EPA) for your memory function and health. Most of us don’t get enough of these from standard food intake, so you should consider trying pure fish oil supplements that contain a minimum of 250 mg or DHA per capsule. Talk to your physician first to ask how much MG of DHA he/she would recommend you to take on a daily basis.
3. Eat whole foods, Mediterranean style
What’s a Mediterranean style diet? Foods such as fruits and vegetables, low-fat yogurt and cheeses, lean protein such as turkey, fish and chicken, grains, seeds and nuts. Shy away from red meat as well as processed foods.
4. Enjoy coffee and pure cocoa
Don’t worry, you can still have your morning coffee! One to three cups of caffeinated coffee early in the day may be actually be beneficial to your brain. Studies completed in Europe show that men who drank coffee regularly over the course of several years actually showed less of a decline on memory tests compared to non-coffee drinkers.
5. Fast 12 hours at night
If you regularly wake up around 6 in the morning, then try to have dinner as early as 6 in the evening. There is evidence that ketone bodies are produced when there are no carbohydrates in your stomach to burn for fuel. Try to avoid having late-night snacks between dinner and breakfast.
Consult your physician before making any dietary changes. This article is not a suitable replacement for consultation with a trained medical expert.