Top 8 ways to support your brain health!

August 20, 2021

Brain health has been a hot topic over the last 20+ years, as more of the populations around the world grow older, dementia and Alzheimer cases also grow. I know personally my memory has been waning as I hit menopause and that is something that researchers are looking at now, but will that lead to memory issues as I get older? Menopause and the loss of estrogen has been found to be a major player in dementia – that may be why more women are diagnosed more than men?.

According to the Alzheimer society, our global population is seeing a drastic change in age, so it is important for us to try to understand aging and learn how we can support our body and our brain health. We recently had a conversation with the Alzheimer Society of Durham about MEMORY, which was great, and they provided some great tips to help support our brain health. Please note this is not for diagnostic purposes only educational.

Top 8 ways to support your brain health

Here are some of my top ways to support your brain health, while supporting your whole body health too!

FIBRE rich foods - helps to keep things moving

Fibre (such as ground flax seeds, vegetables and fruit) help to slow down the breakdown of our carbs to ensure balanced blood sugar levels and it helps support elimination! Super important ladies as we get older.

Eat regularly - your brain gets hungry

Our brain needs food for energy and when we get hungry there is a tendency to choose things that are not always that nutritious for us. Eating regularly helps to keep our blood sugars balanced and helps you to make better food choices.

Essential Fatty acids are great!

Foods rich in omega 3 fatty acids have been shown to provide the nutrients needed by our brain and nervous system. Oily fish (wild salmon, sardines, mackerel, herring), nuts/seeds (walnut, hazelnuts, almond, flax, chia, sunflower, pumpkin) are great options to add daily.

Colour Colour Colour - can't have too much!

Having a colourful plate with fruit and vegetables (green, orange, yellow, red) will help provide nutrients that support our whole body, with valuable vitamins, minerals and antioxidants!

Amino Acids within a balanced meal - yum

Nuts, beans, whole grains, seeds, vegetables, fish, eggs all provide us with valuable amino acids which our body needs to create neurotransmitters used by our brain. They help us feel happy, relaxed and sleep well!

Exposure to environmental toxins - not good for our brain

Try to avoid pollutants in your home - no artificial scents or air fresheners (try essential oils instead), avoid using conventional laundry/dish detergent, parabens and chemicals in your shampoo, soap, creams, toothpaste and makeup. (see for more info)

Avoid things that are bad for you

This is easy, we know the things that aren't good for our body - smoking, pollution, too much caffeine/alcohol, dyes/artificial or processed foods, sedentary lifestyle and processed white sugar.

STRESS management - you can do it!

Even though this is last, to me it is the most important for most of us. Stress is becoming the new normal way of living, but research has shown too much of it can be detrimental to our health - meditate, exercise, deep breaths are always helpful.

Please speak to your doctor if you or someone you love is experiencing memory issues or loss.

As a holistic nutritionist, I work with clients to improve their dietary intake, but that’s only part of the work we do, there are many factors that affect our health and many of these we have the ability to change and improve. If you can’t do this on your own, talk to your practitioner or contact me and we’ll get you started.

About the author and guest speakers

Cindy is the creator of My Fit Over 50. She is a holistic nutritionist, registered acupuncturist and Pilates teacher. To contact her email