If you’re misplacing your keys, forgetting names and struggling to concentrate, it might already be too late, says Dr. Steven Masley.
That’s why Masley, author of the new book “The Better Brain Solution” (Knopf), recommends changing your diet to improve your cognition now, well before the symptoms of memory loss start.
After spending the better part of his 30-year career helping patients overcome heart disease and other age-related conditions, the St. Petersburg, Fla., physician began studying the brain — specifically, the connection between memory loss and insulin, the hormone that tells your body how to store energy.
When everything works properly, insulin helps convert food into glucose, which in turn powers your cells. But when cells are flooded with sugar day after day, they become insulin resistant, meaning they can’t absorb glucose anymore. This can lead to Type 2 diabetes, an epidemic illness in this country. According to Masley’s research, insulin resistance is also a key risk factor for developing dementia and even Alzheimer’s disease.
And the typical American diet is heavy in sugar and simple carbohydrates, which can cause insulin resistance and leave you feeling less than sharp.
“If you have brain fog and you’re sputtering through the day,” Masley says, “you’ve had enough danishes.”
So put down the pastries and eat this brain food instead.
Seafood and nuts
Fatty fish, such as salmon, and nuts, especially walnuts, are high in omega-3s, healthy fatty acids that are anti-inflammatory and mimic the natural fats that make up 40 percent of brain volume.
Berries
Berries such as blackberries, raspberries and blueberries contain flavonoids, nutrients that increase blood flow to the brain and slow the cognitive effects of aging. Aim to eat a half cup per day.
Beets
The colorful root veggies are particularly good for improving cerebral blood flow, thanks to their heavy concentration of nitrates (not to be confused with sodium nitrate, a preservative that’s said to be carcinogenic), which improve blood pressure and flow, and, in turn, help stave off cognitive issues. For average, mostly sedentary folks, Masley recommends avoiding sugary beet juice and eating the veggies steamed or roasted instead.
Fermented foods
Reach for probiotic-packed foods such as sauerkraut, kimchi and yogurt to improve your gut microbiome. The research is still burgeoning, but scientists says there is a clear connection between the digestive system and brain health.
Cruciferous vegetables
Your liver is the first line of defense when it comes to environmental toxins such as mercury, lead and Bisphenol A (BPA), which appears in the inside lining of cans. But if your liver isn’t healthy, it can’t properly filter these elements from your blood, and they can then make their way to your brain. Masley proposes doubling up on portions of vegetables such as broccoli, cauliflower and Brussels sprouts, all of which help boost the liver’s efficiency. He also suggests taking the occasional break from nightshade plants — eggplant, tomatoes and peppers — which, although nutritious, can also cause inflammation.
Coffee and green tea
Popular health cleanses often recommend abstaining from caffeine, but Masley says that when it comes to optimal brain performance, the much-beloved stimulant is a good thing. Regularly drinking two cups of coffee or matcha green tea a day has short-term brain benefits as well as lifelong ones, such as lowering your risk of Parkinson’s and Alzheimer’s.
Red wine
Of course, a key culprit in liver disease is alcohol, but you don’t need to abstain. In fact, one or two glasses of red wine have been shown to boost longterm cognitive function — but excessive drinking is damaging on a number of levels.
Vitamins
Vitamins D, B9 and B12 are all vital to brain health, says Masley, and should be taken in pill form daily.