Better Nutrition = Better Brain
I try to listen to or watch “Team Sherzai” as often as possible on YouTube or various podcasts—I highly recommend checking them out. Neurologists Drs. Dean and Ayesha Sherzai have done extensive research showing that lifestyle plays a major role in long-term brain health.
A healthy diet can help reduce cholesterol, lower blood pressure, improve blood flow to the brain, and increase antioxidant capacity—all of which help protect the brain from neurodegenerative diseases like Alzheimer’s.
One of the key insights from this research is that what is good for the heart is also good for the brain. When arteries become clogged with atherosclerotic plaque, blood flow to the brain can be compromised, which may contribute to cognitive decline and Alzheimer’s disease.
Dr. Michael Greger (another one of my favorite doctors) explains this clearly in How Not to Die:
“Diet and lifestyle changes could potentially prevent millions of Alzheimer’s cases a year. There is an emerging consensus that ‘what is good for our hearts is also good for our heads,’ because clogging of the arteries inside the brain with atherosclerotic plaque is thought to play a pivotal role in the development of Alzheimer’s disease.”
Because of this connection, the Dietary and Lifestyle Guidelines for the Prevention of Alzheimer’s Disease (published in Neurobiology of Aging) recommend that:
“Vegetables, legumes (beans, peas, and lentils), fruits, and whole grains should replace meats and dairy products as primary staples of the diet.”
Research also shows that saturated and trans fats—commonly found in meat, dairy, and fried foods—are associated with an increased risk of cognitive decline. Diets rich in whole plant foods, on the other hand, appear to support and protect brain health.
Some of the most beneficial brain-supporting foods include:
• Berries – rich in polyphenols and antioxidants that support memory and protect brain cells
• Leafy greens – associated with slower cognitive aging
• Nuts and seeds – excellent sources of vitamin E, which may help protect neurons from oxidative damage
• Whole grains and legumes – help support steady blood sugar and healthy blood flow to the brain
Dr. Andrew Huberman also emphasizes that brain health is strongly influenced by our daily lifestyle habits, including quality sleep, regular movement, sunlight exposure, and nutrient-dense foods that support healthy brain chemistry and circulation.
The empowering message across all of this research is simple:
our daily habits matter enormously when it comes to protecting our brain.
If this topic interests you, here are a few excellent resources:
1️⃣ Five Habits to Protect Your Brain – Drs. Dean & Ayesha Sherzai
https://www.youtube.com/watch?v=thSfISWB3ok
2️⃣ How Not to Die by Dr. Michael Greger
3️⃣ PCRM Fact Sheet: Diet and Alzheimer’s Disease
https://p.widencdn.net/zbsj0b/Diet-and-Alzheimers-Disease-Fact-Sheet