As well as having an effect on the day-to-day function of your brain – those 3pm slumps after a carb-heavy lunch for example – your diet can impact the long-term health of the brain. “Lipid levels, obesity, diabetes and high blood pressure – all of which are related to diet – are proven risk factors for the development of dementia,” explains Dr Steve Allder, a neurologist at Re:Cognition Health in London.
Dr Allder, 55, says he started to pay more attention to his own diet and health when he hit his 40s. He has seen first hand how diseases like dementia can start to develop in midlife, long before you get symptoms: “The brain can be full of amyloid, the abnormal protein, at age 50, and that’s 20 years before you start to get symptoms.”
“In terms of diet, one thing that is definitely true is that calorie restriction helps the brain – that’s the most proven piece of evidence,” Dr Allder says.
Generally, he avoids breakfast. “In the morning, I have a cup of coffee with some cream in it, and that pretty much allows me to get through to lunchtime,” he says.
I eat steak, but avoid chips
Dr Allder also says that restricting carbs has a positive impact on his day-to-day brain function: “Having moved to a lower carbohydrate diet, I feel sharper.”
When Dr Allder does eat carbs, he tries to opt for high-fibre options, like brown rice. “I always go for brown rice – never white,” Dr Allder says. “It’s got more fibre in it so it causes less insulin spike.” One study on participants with an average age of 75 found that a high consumption of wholegrains was associated with a slower rate of cognitive decline.
“They developed some blends that, irrespective of which fibre you would ideally have, always has what you need,” Dr Allder continues, adding that he now takes this supplement daily. “Now, I don’t worry too much about whether I’m eating the right vegetables or the right meat. I know I’m definitely getting the right fibre.”
Sea bass, salmon and broccoli
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“I am to eat oily fish three or four times a week,” Dr Allder says. “Sea bass and salmon are pretty low in calories, they’re wholefoods, they’re nutrient-rich, they’ve got healthy fats and fibre and importantly, I like them.
One of the reasons fish is so good for brain health is that it contains Omega-3s, which a small study found can preserve brain health and enhance cognitive function in middle-aged people.
Bacon is often considered one of the worst foods you can eat, as it’s ultra-processed and high in saturated fat. But Dr Allder allows himself to have it from time to time. “My wife looks at me disapprovingly every time I eat bacon,” he says. “But I only go for very high-quality meat and it’s a good combination of protein and fat with scrambled eggs and it works for me – it’s tasty and I don’t feel hungry.”
Dinner with friends and family
“So much of the time we’re ramming in food, eating on our own, rushing around. I definitely try to take time out to eat properly. I always make sure we try to eat together as a family each night.”
Dr Allder limits his alcohol intake to two glasses of wine at the weekend. “Since turning 45, alcohol feels like poison – it affects my sleep massively,” he says. “I usually have one glass of wine on a Friday and Saturday night.” For long-term brain health, he says that sticking to the NHS guidelines of no more than 14 units a week is safe. “If you’re drinking more than that, you’re no doubt increasing your risk of dementia,” he says.
Almond, cashews and nut bars
When short on time, he opts for nut bars such as KIND. “They’re about 150 calories, eight grams of carbs, 12 grams of fat and five grams of protein,” he says. “If I’ve got a busy day, I’ll have a couple of those and that will get me all the way through the day.” According to some research, nuts could help prevent memory loss.
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