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Eating for Brain Health

Updated: Sep 15

We all know that eating well is good for our bodies, but research now shows it can also protect our brains. What you put on your plate today can support memory, concentration and mood, and reduce the risk of dementia in later life.

Studies suggest that healthy dietary patterns can reduce the risk of dementia by as much as 23 per cent. They also help with blood pressure, cholesterol and diabetes, all of which are linked to brain health. The good news is that it is not about perfection or fad diets. It is about building small, sustainable habits into everyday life.


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Diets with proven benefits

The Mediterranean Diet is one of the most widely studied. It is rich in vegetables, fruit, olive oil, nuts, fish and whole grains, while limiting red meat, sugar and processed foods. People who eat this way have better blood flow to the brain and lower levels of inflammation.


The DASH diet (Dietary Approaches to Stop Hypertension) was designed to reduce high blood pressure but is now known to support the brain too. It encourages less salt and more foods rich in potassium, calcium and magnesium, such as bananas, leafy greens, dairy and seeds.


The MIND Diet combines the two and focuses directly on brain health. It highlights leafy green vegetables, beans and berries, which are especially protective for memory and thinking skills. Even moderate adherence to the MIND Diet has been linked to slower cognitive decline.


Other diets and nutrients:

Emerging research points to the value of plant-based meals, anti-inflammatory foods and even eggs and choline-rich foods like fish, potatoes and pulses. These all seem to play a part in protecting brain cells and keeping thinking sharp.


Ten top tips to make our diet healthier and do our brains a favour

  1. Add more plants. Fill half your plate with vegetables, fruit and whole grains. Start small with an extra portion of greens or a piece of fruit with breakfast.

  2. Eat more fish. Aim for two portions a week, with at least one being oily fish such as salmon, sardines or mackerel. These contain omega-3 fatty acids that support brain cell structure.

  3. Snack smart. Swap biscuits or crisps for nuts, seeds or berries. These provide antioxidants that protect brain cells from damage.

  4. Cook at home. Preparing meals from scratch means less salt, sugar and preservatives. Olive oil, garlic, herbs and fresh vegetables make even simple meals brain-friendly.

  5. Eat the rainbow. Different coloured fruit and veg give different nutrients. Try purple beetroot, orange sweet potato, red peppers and dark leafy greens for variety.

  6. Try meat-free days. A vegetarian meal once or twice a week can reduce saturated fat and give more fibre and plant nutrients.

  7. Choose healthy fats. Not all fats are bad. Olive oil, nuts, seeds and oily fish protect brain function, unlike processed and fried foods.

  8. Cut down on sugar and salt. Too much raises the risk of diabetes and high blood pressure, which in turn affect the brain.

  9. Think long term. The biggest benefits come from changes you can stick with. This is not about quick fixes but building patterns for life.

  10. Be kind to yourself. A slice of cake or fish and chips now and again is not a failure. Shared food brings joy, which is also good for the brain.

 


The Good Company approach

At Good Company we see every day how food brings people together. Nearly all of our clubs include a meal or a snack. Bacon rolls at Games Club, cake and coffee at Lunch Club, fish and chips at Supper Club or a glass of wine on a Saturday. These may not sound like “health food,” but they are part of a bigger picture.


Familiar meals give people confidence to join in. Sitting down together creates the right setting for conversation and connection. Food becomes a ritual that anchors the day and makes life feel normal. That social connection is as important for brain health as the nutrients on the plate.


We also know that many people living with dementia, and their carers, face challenges with eating. Appetite can change, taste can be affected, and the effort of preparing food can feel overwhelming. That is why our clubs keep things simple and sociable. Everyone can enjoy something they know and love, while also being gently reminded of the value of eating well.


Food for thought

Eating for brain health is not about following strict rules. It is about balance. Meals that are enjoyable, sociable and nourishing all count. The science shows that food really can support the brain, and our experience shows that it supports the heart as well.


At Good Company we believe food is more than fuel. It is a way of caring for our bodies, our brains and for each other.



Fresh food close to home


Eating well is easier when you know where your food comes from. Around Crowborough and the High Weald there are some great local farms and growers who deliver straight to your door, as well as a regular farmers market in the town centre. These options make it simple to enjoy fresh, seasonal produce that is good for both body and brain.


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