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The power of food for memory and cognitive function as we age

Updated: Jun 26, 2024

What a fantastic presentation I had a the Down Syndrome NSW Annual Health and Aging conference last week. I presented on the power of food to improve brain function - both the short term memory (i.e. where are my keys!) and the long-term health of the brain (i.e. prevention dementia and Alzheimer's).

When preparing for the presentation I was struck by the ability of food to have such a significant impact. There are actual hard numbers showing the improvements in cognitive function when we change diet. And the numbers are impressive.

Since doing the research and the talk, my diet has changed. Nothing major, but small tweaks around the edges.


What were the changes?


I could just say: 'eat some oily fish for omega 3, drink some water, and stop eating junk food' and you could see a 31% improvement in day-to-day cognitive function.


But nutrition is far more nuanced than this. There is never a simple answer.


For example did you know that tinned tuna is a fairly poor source of oily fish with omega 3? Fresh tuna may be a better source, but it does have higher levels of toxicity. Supplements often avoid the toxicity issue as they have been purified? But which supplement can you trust?


Maybe you prefer eating real food sources of omega 3. On balance the research does suggest better health outcomes from taking this approach. If so, which fish?

Sardines are a great source of omega 3. But which tin should you choose? The one in 'olive oil'? Well, olive oil (without the words 'extra virgin' in front) are often made from a blend of oils which may potentially skew your omega 3 to omega 6 ratio.


Omega 3 to omega 6 ratio? What is that? Why does it matter? It matters a lot and most of us have our levels totally out of whack, especially if you eat a lot of nuts, such as peanuts or almonds. But you don't need to worry quite so much if you eat lots of walnuts.


And so it goes on...


Like I say nutrition is nuanced.


If you want to know more then please do get in touch.


If you think your family could benefit from knowing the answers to some of these questions I am happy to do a evening family Zoom session? Or I can see you privately for a consultation - by phone, online or in person - in Sydney's CBD or Rose Bay.


I love sharing what I know about nutrition because it is so confusing and there are SO many mixed messages.


PS. a couple of short and simple answers:

  • when I say eat oily fish, eating more SMASH fish such as Salmon, Mackerel, Anchovies, Sardines and Herring is a good starting point;

  • avoiding dehydration by drinking water is beneficial for brain health - your brain is 70% made of water!;

  • when I say avoid junk food I am specifically referring to sugar and highly refined carbohydrates (FYI, re sugar it is the fructose component that is disastrous for the brain - and this is detected by that super-sweet taste).





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