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  • Writer's pictureDr. Dooreck with Gurpinder Bahia

Nourish Your Mind: The Link Between Nutrition and Memory 🧠

Studies have shown that we can reduce the possibility of dementia by avoiding foods that can compromise our gut bacteria as well as weaken our memory and focus. Harvard Medical School reported that gut bacteria can trigger metabolic processes and brain inflammation that impact memory.

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Foods that must be avoided to fight inflammation and promote brain health.

  • Excessive Alcohol

  • Nitrates

  • Fried Foods

  • Sugars

Does a high-sugar diet lead to excess glucose in the brain?

Our brain utilizes energy in the form of glucose to function. High-sugar diets can lead to excess glucose in the brain—foods such as baked goods, high-fructose syrup, and sodas. Glucose excess in the brain increases the risk of depression, anxiety, learning, and memory.

Does high consumption of fried foods affect memory?

Reducing the number of fried foods you eat is critical for brain health. High consumption of fried foods causes inflammation and can damage the blood vessels that supply the brain with blood. Fried foods that are high in cholesterol may be linked to the development of Alzheimer's disease.

The role that Nitrate plays in the gut and mental health

Nitrates are said to be connected with depression; nitrates also alter gut bacteria, which is associated with bipolar disorder.

According to the National Institute Of Health nutrition indicates both beneficial and deleterious effects on cognitive aging and brain health.

An unhealthy diet rich in fats and sugars causes inflammation of neurons and inhibits the formation of new neurons.

Below is an educational video from TEDEd on how nutrition plays an important role.

5 Foods for Better Brain Power

Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:

  • Green Leafy Vegetables Leafy greens like kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene.

  • Fish Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's.

  • Berries — Research shows that flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory.

  • Tea and coffee The caffeine in your morning coffee or tea might offer more than just a short-term concentration boost. In a study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function.

  • Walnuts Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries, which is good for both the heart and brain.

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Tips to Protect Memory with Age

  • You can control your cholesterol, blood sugar, and blood pressure levels with diet, exercise, and medicines such as statins or beta-blockers.

  • Quit smoking—one review of studies associated smoking with a significantly higher risk for Alzheimer's disease.

  • Get outside for a brisk daily walk. Exercising three or more times a week has been linked to a lower risk for dementia.

  • Work with your doctor to keep your weight in a healthy range.


High-sugar diets are also connected with memory loss, dementia, Alzheimer’s, and brain fog.

Research in the Alzheimer’s & Dementia Journal suggests a MIND diet for your brain. The MIND diet — whole grains, lean fish, chicken, vegetables, olive oil, nuts, berries, beans, leafy greens, and wine — borrows from the Mediterranean diet and the Dietary Approach to Stop Hypertension Diet (DASH).

When included in regular meal plans, these targeted foods lowered participants’ risk for Alzheimer’s by up to 53%.


No almighty brain food can ensure a sharp brain as you age or prevent cognitive decline. However, the most essential strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish, and choose healthy fats, such as olive oil or canola, rather than saturated fats.

There is no magic formula for long-term, sustainable weight loss.

Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthily. 🌱 🌾 🌿

"Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿"

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If you were looking for information about Private Healthcare Navigation and Patient Advocacy from Executive Health Navigation

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