Neurologist reveals what he eats to avoid memory loss: pay attention to what you eat for dinner

Inevitably, aging leads to deterioration of brain function, which can lead to memory loss or more serious problems such as dementia or Alzheimer’s disease.

Neurologist and best-selling author Dr. David Perlmutter noted that while there is nothing that can guarantee that we can completely avoid these problems, it is within our power to prevent them as much as possible. The expert notes that diet plays a crucial role in brain health. And especially What we eat for dinner can have a significant impact on protecting our cognitive abilities. in the long term.

Anti-inflammatory diet: the key to the brain

Doctor explains how protecting your brain is key to success reduce chronic inflammationrisk factor for memory loss and neurodegenerative diseases. Inflammation is associated with eating sugar-rich processed foods, so avoiding refined carbohydrates and ultra-processed foods is recommended.

Instead, the expert advocates a diet rich in healthy fats, such as those found in avocados, nuts and olive oil, which help reduce inflammation and nourish the brain.

Light and early dinners

Dinner should be the lightest meal of the day, with vegetables taking center stage. Cruciferous vegetables, such as broccoli or cabbage, and vegetables rich in prebiotic fiber, such as onions and leeks, not only nourish the gut microbiome, but also help improve brain health.

Besides, he recommends at least having dinner two to three hours before bed to ease digestion and give the brain a chance to properly rest. night. Restful sleep is critical for memory and flushing out toxins from the brain.

Quality of fish and proteins

Another key aspect is the choice of proteins for dinner. He prefers fish and favors salmon and sardines, which are rich in omega-3, an important nutrient for the brain. Omega-3 It has anti-inflammatory properties and is associated with a reduced risk of Alzheimer’s disease and improved mood.

It also emphasizes the importance of choosing quality meat, preferably grass-fed or free-range meat, when eating red meat or chicken. Of course, this assumes that the main component of dinner will be vegetables, and not so much protein.

Carbohydrate control

It is also suggested to limit your intake of simple carbohydrates, especially during dinner. According to a neurologist, these products not only increase inflammation, but also They can also negatively affect memory and cognitive function. Instead, he suggests consuming complex carbohydrates, such as those found in vegetables and legumes, which provide more sustained energy and promote brain health.

Healthy snacks

If you want to have a snack before bed, The neurologist recommends nuts, such as walnuts, which are rich in polyphenols. and they have been shown to improve cognitive function. He also mentions pure chocolate (85% or more) because of its high content of flavonoids, antioxidant compounds that may protect the brain.