Q: My parents are in their 70s and a little forgetful. What can I do to help them keep their memory healthy?

A: While supporting memory and cognitive function may sound like a complex task, there are extremely basic and simple steps all of us can take to not only prevent cognitive decline but also significantly improve cognitive function. To start with, I’ll offer the simple answer, which is potentially the most obnoxious answer a doctor can give—diet and exercise. (I promise I’ll explain.)

Also, the brain needs a vast array of nutrients to function properly, and it needs adequate circulation, along with oxygen, to deliver those nutrients. Issues with nutrition or circulation need to be addressed as soon as possible, but even people without specific issues could benefit from support in these two areas.

Diet Direction

In general, a diet focused on nutrient-dense, whole foods would be incredibly helpful, but more specifically, an emphasis on healthy fats such as omega-3 fatty acids; minerals such as magnesium, zinc, and iron; and vitamins such as B12, B6, folate, and choline would benefit memory and cognitive function. Foods like salmon and other fatty fish (free from heavy metals and toxins), seeds and nuts, eggs, vegetables, and fruits contain these nutrients in spades. Caffeine, in moderate amounts, can also be of great benefit. Green tea is a fantastic brain-healthy beverage, but coffee can be helpful as well.

In addition to consuming brain-healthy foods, it’s also important to avoid eating foods that have negative effects on the brain. Alcohol, sugar, and processed foods top the list of things to avoid. This includes all alcoholic beverages, sugary drinks (soda, sports drinks, energy drinks), white flour (breads, cakes), fried foods, fast foods, instant pre-packaged foods, and more. It can be a lot to remember, but I always advise people to focus less on what they should avoid and focus more on consuming all the brain-healthy foods they can. The goal is not a “perfect” diet, the goal is a diet with intention.

Step It Up

The benefits of exercise cannot be overstated. Exercise increases circulation, lowers inflammation, manages blood sugar levels, decreases depression and anxiety, reduces incidence of chronic disease, and increases memory and cognitive function. Studies have shown that regular, relatively easy, low-impact physical activity can provide these benefits. You may want to work with your doctor to determine the best exercise program for you, but it doesn’t need to be complicated or strenuous. Even a daily 30-minute walk can provide profound benefits to the brain and entire body. Anything that gets you moving is a step in the right direction.

Seeking Support

Making these basic changes in diet and physical activity can tremendously benefit memory, cognitive function, and overall health. You might want to speak to your doctor if you are experiencing any specific issues or if you are taking medications that potentially deplete various nutrients because you may also benefit from utilizing specific supplements to further support your healthy lifestyle.