How to eat for a healthier brain

lori563
Apr 29
3 min read

Updated: May 15

If you’ve ever overindulged in sweets, you probably felt both the energy surge from eating a lot of sugar and the energy plunge that followed. It might have been difficult to think clearly or stay focused, too.

Sound familiar? Then you’ve experienced firsthand how food can affect your brain. By making a few simple diet changes, you can boost your mental clarity, improve your mood and slow cognitive decline that can happen as you get older.

What’s on your plate can affect what’s on your mind

Your brain is always “on.” Just like a computer, it’s continuously processing data in the background to ensure you’re operating at your best.

To stay sharp, focused and resilient, though, your brain needs the right fuel. Research increasingly shows that what you eat has a direct impact not only on your physical health but on your brain health, too.

How nutrition impacts brain health

“You are what you eat” extends beyond your physical health. Your diet also has a profound impact on your brain and mental health. It affects your:

Mood and mental wellness. Nutrient-rich foods help regulate brain chemicals like serotonin and dopamine, which affect how you feel day to day. Eating the right foods can help you feel happier, more optimistic and more able to handle the day ahead. Conversely, a diet that’s high in processed foods or sugar can increase your risk for depression and anxiety.
Focus and memory. The positive effect healthy food has on your physical health directly impacts your cognitive function. Eating nutritious, whole foods can improve gut health, increase blood flow to the brain and reduce inflammation, all of which can improve concentration and help you think clearly.
Brain health. A brain-healthy diet can lower the risk of cognitive decline, dementia and memory-related diseases as you age. Diets rich in vegetables, fruits, whole grains, nuts and lean proteins may help slow cognitive deterioration in older adults.

Foods that should be on your grocery list

To ensure your brain gets the nutrition it needs, consider adding these foods to your daily diet:

Leafy greens (like spinach and kale) are packed with brain-protecting antioxidants and folate.
Berries are full of compounds that may delay brain aging and boost cellular health.
Nuts and seeds are a great source of magnesium, vitamin E and healthy fats.
Whole grains (like oats and quinoa) can provide steady energy, which leads to improved focus.
Fatty fish (like salmon or sardines) are rich in omega-3s, which support memory and mood.
Fermented foods (like yogurt and kimchi) are natural probiotics and support gut health, which is where feel-good chemicals like serotonin are produced.
Dark chocolate (yay, chocolate!) contains flavonoids that help increase blood flow to the brain, which can help with focus, mood and memory.
Water helps you hydrate, which can help you stay focused and feeling good.

Foods to avoid

To optimize brain health, try to avoid:

Sugary foods and drinks, since high sugar intake is linked to irritability, anxiety and depression
Highly processed foods, which are often loaded with refined carbs, bad fats and artificial additives that can contribute to inflammation and mood swings
Refined carbohydrates that quickly turn into sugar in your body
Alcohol in excess, since it’s a depressant and can negatively affect sleep and mood
Caffeine in excess, which can increase anxiety, affect sleep and contribute to depression

Want some help finding all the nutrition counseling benefits available to you? Schedule a brief telehealth or telephone appointment with Whole Person Care Navigation team leader Yolonda Powell. Or call her at 615-421-1711.

Take baby steps to get started

Does your typical way of eating feature more foods from the “avoid” than the “choose” list?

Perhaps a first step is to start thinking about food as not only fuel for your body and brain but also as medicine that can help prevent or even heal diseases. Then, try adding a few whole foods each week while gradually cutting back on less healthy items.

This simple approach is not only better for your overall well-being, but it can also lead to clearer thinking, improved mood and more energy. After all, nourishing your mind begins with what’s on your plate — one mindful bite at a time.

Source: Healthy Eating Linked to Better Brain Health: https://newsinhealth.nih.gov/2024/12/healthy-eating-linked-better-brain-health