Brain Diet: 7 Foods Against Dementia and Cognitive Decline

Key patterns:

• Prioritize: whole grains, legumes, vegetables, fruits, fish, nuts, and poultry.


• Avoid: fried foods, red or processed meats, ultra-processed foods, and excessive full-fat dairy.

Did you know the brain mainly uses glucose? Its glycogen “batteries” help stabilize spikes and drops.

• The best strategy: give it quality carbohydrates that release energy slowly:




• Legumes: lentils, beans, chickpeas.


• Whole grains: oats, quinoa, brown rice, 100% whole wheat bread.


• Avoid white flours, cookies, and pastries.

Omega-3: premium nutrition for your neurons!

• Fatty fish: salmon, mackerel, sardines, anchovies (2 to 3 times per week).


• Seeds of chia and flax, walnuts. Tip: toast and grind the seeds to better absorb the fatty acids.

Antioxidants: the shields of your neurons

• Intense colors on your plate: red berries, purple grapes, citrus fruits, spinach, broccoli, tomato.


• Spices and extras: turmeric with pepper, dark cocoa, green tea, extra virgin olive oil.

Shall we play the “rainbow” game? How many natural colors does your plate have today? If the answer is “beige,” your brain is asking for help.

How to give your brain a break from so many social networks

What to put on the plate? Practical and realistic guide

I share simple ideas I see working in my practice, especially for those living at the pace of WhatsApp and endless meetings:

• A breakfast that sparks neurons:
  
  
  
  • Cooked oats with natural yogurt, red berries, and walnuts.
  
  
  • Whole wheat toast with avocado, tomato, and egg. Coffee or tea without excess sugar.
  
  
  
  


• A lunch that doesn’t make you sleepy:
  
  
  
  • Warm salad of quinoa, chickpeas, spinach, broccoli, bell pepper, olive oil, and lemon.
  
  
  • Mackerel or sardine fillet with baked potatoes and green salad.
  
  
  
  


• A sustaining snack:
  
  
  
  • Fruit + a handful of almonds or walnuts.
  
  
  • Kefir or natural yogurt with chia seeds.
  
  
  
  


• A light and complete dinner:
  
  
  
  • Baked salmon with roasted vegetables and brown rice.
  
  
  • Black bean tacos with pico de gallo and purple cabbage.
  
  
  
  


• “Anti-fog” snacks:
  
  
  
  • Carrots with hummus.
  
  
  • A small square of 70% cocoa chocolate.

Recommended frequency:

• Legumes: 3-4 times per week.


• Blue fish: 2-3 times per week.


• Nuts/seeds: a handful daily.


• Vegetables: 2-3 servings daily (half the plate).


• Fruit: 2 servings daily, ideally one red fruit.

For your heart, brain, and cholesterol it’s advisable to:

• Reduce: cold cuts, frequent red meats, fried foods, pastries, butter, very fatty cheeses, sugary drinks, and excessive alcohol.


• Increase: fiber (oats, legumes, whole grains), unsaturated fats (olive oil, avocado, nuts), fish, varied fruits and vegetables.

Dare to make a small change? Mariela, 54 years old, swapped white bread for whole wheat, added 2 servings of legumes weekly and canned sardines in water. By week 3 she said: “Patricia, the four o’clock slump stopped hitting me.” Wouldn’t you like to feel that energy and focus?

Beyond the plate: habits that boost your brain nutrition

• Movement: 150 minutes per week of aerobic activity + 2 strength sessions. Muscle helps manage glucose and irrigates the brain. 🚴‍♀️


• Sleep: 7-8 hours. Sleeping consolidates memories. If you snore loudly or wake up tired, check for apnea. Related:How to improve sleep hours.


• Stress: Practice the 4-7-8 breathing technique, take active breaks and short walks. Chronic cortisol sabotages memory.


• Connections: Talk, laugh, dance. Social interaction is cognitive exercise.


• Ears and eyes: If you don’t hear or see well, the brain overloads. Use hearing aids or glasses when needed.


• Medical check-up: Check blood pressure, glucose, lipids, thyroid, vitamin D and B12. Silent deficiencies affect attention and mood!


• Gut-brain: Incorporate fermented foods (kefir, natural yogurt, sauerkraut) and prebiotic fiber (banana, oats, legumes, onion).


• Alcohol: If you drink, keep it little and occasional. “A lot but only on weekends” also harms. Keep reading:Benefits of quitting alcohol.


• Coffee and tea: In moderation they help attention due to their polyphenols. Avoid drinking them too late.


• Supplements: They are not magic wands. First prioritize real food; use supplements only if a professional recommends them.

Ready to commit to your brain? Do this small exercise:

• Choose three changes to start this week. Write them down and stick them on the fridge.

Suggestions:

• Swap one red meat dinner for legumes.


• Add one daily serving of leafy greens.


• Cary a real snack (fruit + nuts) in your bag.

Fun fact: Your brain represents just 2% of your body weight but uses up to 20% of your daily energy! It’s a demanding little engine. Will you feed it like an athlete or like a midnight gremlin?

If you want, share your routine with me and we’ll create a simple and sustainable MIND plan together.

Dare to take care today of the brain of the future? Your future self will thank you greatly.