AUGUST 2024 – Tips from a Registered Dietitian: The Connection between Nutrition and Cognitive Health
By Melissa Schuster MS RDN CDN IFNCP, owner of Schuster Nutrition, PLLC.
As a registered dietitian working closely with clients in high-powered, high-stress jobs, I have seen how nutrition is linked to optimizing cognitive function. The connection between what we eat and our brain’s performance is profound, yet often overlooked. Understanding this link can empower clients to take steps in making dietary choices to support their cognitive well-being.
There has been a lot of research done on specific nutrients to support brain health.
- Omega-3 Fatty acids help the formation and maintenance of brain cell membranes – critical for memory and learning processes. Sources include fatty fish like salmon, walnuts, and flaxseeds.
- B-Vitamins are involved in neurotransmitter synthesis and homocysteine metabolism, which affect cognitive function. Including foods that contain B6, B12, and folate can help maintain cognitive health, such as beef, chicken, turkey, beans, and dark leafy greens.
- Antioxidants help protect the brain from oxidative stress, which is linked to cognitive decline. Antioxidants are found in fruits and vegetables. Specifically, nutrients like Vitamin C, Vitamin E, and flavonoids can help neutralize harmful free radicals.
- Probiotics help to support a healthy gut microbiome, and have been linked to improved mood and cognitive function. They may also protect against cognitive decline by reducing systemic inflammation and promoting healthy gut bacteria. Sources include fermented foods like yogurt, kefir and kimchi.
The MIND Diet
The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay (MIND diet) was introduced in 2015 as a targeted combination of the Mediterranean and DASH diets to target cognitive function. Researchers studied the diets of over 1,000 participants for nine years, including two cognitive assessments. They developed a MIND diet score to identify foods, nutrients, and serving sizes to classify foods, food groups, and/or nutrients as brain healthy or unhealthy. It expands on the general guidelines noted above by providing specific guidelines for what foods to include (and what to limit) on a daily and weekly basis.
Here is an overview of the MIND diet guidelines.
Include:
- Green leafy vegetables: 6+ servings per week; sources include spinach, kale, salads, cooked greens
- All other vegetables: 1+ serving daily
- Berries: 2+ servings per week; sources include blueberries, strawberries, raspberries and blackberries – these all have antioxidant benefits
- Fish: 1+ meals per week; recommend fatty fish for their omega-3 fatty acids, such as salmon, sardines, trout, light tuna and mackerel
- Poultry: 2+ meals per week; lean chicken or turkey is recommend- avoid fried chicken
- Nuts: 5+ servings per week; recommend variety to obtain variety of nutrients
- Beans: 4+ meals per week; includes all beans, lentils and soybeans
- Whole grains: 3+ servings daily; recommend whole grains like oatmeal, brown rice, whole wheat pasta, quinoa and 100% whole wheat bread
- Olive oil: Use olive oil as main cooking oil, but still be mindful of portion size
Limit:
Pastries and sweets: Less than 5 servings per week
- Butter and margarine: Less than 1 tablespoon (14g) daily; instead, use olive oil
- Red meat: Less than 3 servings per week; includes beef, lamb, pork and products made using these meats
- Fried food: Less than 1x per week
- Cheese: Less than 1x per week
Benefits and Challenges to the MIND Diet
The research supports that following the MIND diet can help promote cognitive function, as well as provide benefits for cardiovascular disease, diabetes and weight management. The MIND diet is similar to the Mediterranean and DASH diets in that it is flexible in its recommendations. It does not require following a very strict diet. However, it can be challenging to follow more general guidelines, and for the busy individual who relies on restaurants and take-out, following these guidelines can be especially challenging. If you are looking for help customizing the MIND diet to your current lifestyle, learn more about the Cognitive Function 6-Week Nutrition Bootcamp Program with Melissa Schuster, MS RDN CDN IFNCP.
A Holistic Approach to Cognitive Health
While nutrition plays an important role in cognitive health, it’s important to consider a broad approach that includes regular exercise, adequate sleep, stress management, and the support of your physician. As a registered dietitian, I encourage all my clients to view their cognitive health holistically and always work with their healthcare providers to address all aspects of their well-being.
By making informed dietary choices, individuals can enhance their cognitive function and support long-term brain health. If you’re looking for a program designed specifically for you that focuses on supporting your cognitive health, learn more about the 6-Week 1:1 Concierge Nutrition Bootcamp Programs with Melissa Schuster, MS RDN CDN IFNCP. https://schusternutrition.com/bootcamp
DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.
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