Nutrition for Sharp Memory: from Youth to Elder Years

by Dr. April Gilliom, Naturopathic Physician & Health Education Lifestyle Coach

When thinking about living into elder years, many people want to know ways to prevent memory decline and Alzheimer’s disease. The way we nourish our bodies each day is one of the greatest points of power for leveraging a strong mind. In multiple studies, with large population sizes, we find that people eating balanced, whole food plant-based meals experience a 53% lower rate of Alzheimer’s disease. Some people refer to this nutrition style as the MIND Diet.

The MIND Diet is in alignment with the Native Nutrition Principles, with traditional whole foods at its core. The bulk of a balanced meal will be rich in fiber, healthy fats, and phytonutrients, while being low in saturated fat and cholesterol. Phytochemicals support cellular repair. Fiber supports healthy cholesterol  levels. Foods both rich in healthy fats, such as omega-3 fatty acids, and low in saturated fat support healthy blood flow to the brain. All of these keep  neuroinflammation to a minimum. The number of ways to reduce neuroinflammation through lifestyle far exceeds the breadth of this article and can be fun to explore!

If eating well to support longevity ever becomes a challenge, schedule to meet with a member of the Healthy Living Team by calling the Cow Creek Health &  Wellness Center. It takes a village to make lifestyle changes, and we’re here to help.

Action Steps: 3 ways to honor our food as medicine and reduce neuroinflammation

  • Eat dark leafy greens most days: kale, collards, spinach, watercress, nettles, arugula, chard, bok choy. 1-2 cups cooked or 2-4 cups raw.
  • Pick a time to sprinkle in 1 tablespoon hemp hearts, chia seeds, or ground flaxseed.
  • Fuel up with a legume-focused meal for lean protein. Beans, lentils, and peas provide critical fiber.

A few awesome resources for learning more:

This article comes to you from Cow Creek Health and Wellness Center Dietetics and Healthy Living Team

Please reach out to our Lifestyle Coaches for ways to learn more about the power of food as medicine.

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