Memory is essential for identity, confidence and independence; yet memory loss is far more common than we realize.
Mild cognitive impairment affects roughly one in five older adults. At the same time, dementia impacts over 55 million people worldwide and is on the rise. Nutrition plays a substantial role in memory and cognition. Recently, research has increasingly linked diets high in saturated fats, sugar and excess processed fatty foods with subtle, but meaningful declines in memory and thinking. The food choices we make today can greatly impact our mental clarity in the years ahead.
New research from the UNC School of Medicine shows that what we eat may also shape how well we remember. The study, recently published in the journal Neuron, found that Western-style, high-fat diets, particularly high in saturated fat, can negatively interfere with memory circuits in the brain after only a few days.
Researchers focused on the hippocampus, the part of the brain responsible for learning and storing new information. They discovered that a type of cell called CCK interneurons became overactive when mice were fed a high-fat “junk food” diet. Normally, these cells help keep the brain’s memory signals in balance. However, under the stress of too much dietary fat, they disrupted healthy communication between brain cells, making it harder to form and protect memories.
This rewiring of the brain’s memory hub is due to the brain’s impaired ability to use sugar. Therefore, a high-fat diet interferes with how neurons access and use glucose, their primary quick energy source. Without steady fuel, the hippocampus struggles and memory suffers. The important takeaway is that these changes occur in the brain way before other indicators of declining health, like weight or blood sugar concerns, appear. Plus, researchers are concerned that a diet that is high in fat and saturated fat could lead to an increased risk of developing neurodegenerative conditions like dementia and Alzheimer’s.
There is good news. It appears that when brain energy balance is restored, brain functioning improves, suggesting that some of the damage may be reversible. This means that our everyday food choices have the power to help protect or harm our brain function.
While this study was done in mice, it adds to a growing body of evidence linking dietary patterns with cognitive health in people. Diets rich in whole, minimally processed foods rich in fruit and vegetables tend to support memory and lower the risk of conditions like dementia, while diets high in saturated fat and refined foods are potentially problematic.
So, how can you use this information in your everyday life? The goal isn’t perfection or giving up your favorite treats forever. Instead, it’s about making consistent, small choices that keep your brain fueled and functioning at its best. Here are some strategies to consider:
- Limit highly processed, high-fat foods: Limit the frequency of consuming fried foods, fast food, oily snack foods and pastries.
- Choose healthy fats: Opt for nuts, seeds, extra virgin olive oil and fatty fish like salmon, which provide omega-3 fatty acids that protect brain cells.
- Eat plenty of plants: Fruits and vegetables provide antioxidants that fight oxidative stress in the brain.
- Include whole grains and beans: These foods provide steady glucose to fuel memory circuits.
- Stay active and hydrated: Exercise and water intake improve blood flow to the brain, supporting mental sharpness.
- Prioritize sleep: A rested brain processes and stores memories far better than a sleep-deprived mind.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.