We often think about whether a food might be giving us too many calories, or not enough protein, or whether it\u2019s processed or not. But how often do you think about the impact of your diet on your brain? <\/p>\n
Scientists increasingly believe that what we eat is strongly linked to brain health, protecting us from low mood, brain fog and cognitive decline. \u2018What we eat might well be the very best way to help protect our brain,\u2019 says wellbeing expert and bestselling author Liz Earle<\/a>, 62. On Instagram, she shared the top three shifts she\u2019s made to boost her brain health \u2013 and the supplement she makes sure she takes daily.<\/p>\n \u2018I\u2019m making sure I get enough of the omega-3s,\u2019 she says. \u2018Our brain can\u2019t make them itself, that\u2019s why they are essential fats. And most of us aren\u2019t getting nearly enough. So I\u2019m going to be aiming for oily fish several times a week, which doesn\u2019t always happen\u2026 so I\u2019m going to be topping up with a supplement, too.\u2019<\/p>\n Omega-3 fatty acids, particularly DHA and EPA found in oily fish, are essential for brain health, supporting cognitive function, memory and reducing inflammation. Studies suggest a high intake, particularly as we age, may lower dementia risk. The NHS advises eating oily fish like salmon, mackerel, anchovies and sardines once a week \u2013 but many nutrition experts recommend a higher intake. <\/p>\n \u2018When it comes to building a better brain DHA is the real winner,\u2019 Liz told her followers last year. \u2018Multiple clinical trials have linked low levels of DHA with cognitive decline. Eating fish itself is really helpful \u2013 oily fish are a must in my diet, but fish oil supplements are also useful and a cheaper alternative.\u2019 <\/p>\n But supplementing isn\u2019t the only way to protect your brain. Outlining two more simple shifts she made after speaking to nutritional psychiatrist Dr Georgia Ede for her Age Better<\/a> podcast, Liz says: \u2018I\u2019m swapping factory food for real food. Dr Georgia Ede\u2019s message is simple. If it came from a farm, a field or a fishery, eat it. If it came from a factory, think twice because the ingredients in ultra-processed food aren\u2019t just bad for our body, they\u2019re bad for our brain, too.’<\/p>\n And she adds: \u2018I\u2019m not fearing fats. Our brain is around 60% fat. It needs the stuff to function well. So as tempting as a biscuit is, always, I\u2019m going to swap the afternoon sugar hit for something that won\u2019t spike my blood sugar. A handful of nuts, some really good cheese, maybe even an egg. Georgia says repeated glucose spikes can damage brain cells over time.\u2019<\/p>\n Related Story
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