Donnie Yance Blog

Revised from the original blog authored by Donnie Yance, CN, RH (AHG)

(For the full blog and list of references, please visit: https://www.donnieyance.com/healing-foods-for-brain-health-and-alzheimers-prevention/)

“God gave us memory so that we might have roses in December.” – J.M. Barrie

How Your Diet and Genes Shape Brain Health

Our brains work hard to keep energy levels steady so we can think clearly, remember things, and adapt to life’s changes. One of the most powerful ways to support this balance is through the foods we eat.

The right diet can help brain cells grow, communicate, and stay healthy. This goes beyond basic nutrition — what we eat actually influences how our genes behave, without changing our DNA. In other words, food choices can help protect your brain, much like exercise does.

Even in the case of brain injuries, studies show that specific foods and supplements may reduce damage to brain cells and support healing.

Alzheimer’s, Genetics, and Lifestyle

One of the strongest genetic risk factors for Alzheimer’s disease is a version of a gene called APOE-4. Around 1 in 4 people carry this gene, and it can raise your risk — especially if inherited from both parents.

But genetics isn’t destiny. Your daily habits — especially your diet — play a powerful role in determining brain health.

A protein in the brain called BDNF (brain-derived neurotrophic factor) helps brain cells communicate and stay strong. BDNF levels are shaped by your lifestyle — including exercise, stress, sleep, and nutrition.

The Mediterranean Diet: A Powerful Ally for Your Brain

Many studies show that the Mediterranean diet — rich in fish, vegetables, fruits, nuts, whole grains, and olive oil — supports brain health and may lower the risk of Alzheimer’s, even in those with the APOE-4 gene.

Key foods in this diet include:

• Extra virgin olive oil – Contains antioxidants like oleuropein and hydroxytyrosol that fight inflammation and oxidative stress.
• Red onions and capers – Rich in quercetin, which helps protect brain cells.
• Broccoli, Brussels sprouts, and cauliflower – Provide sulforaphane, known for its brain-protective effects.

One large study found that just half a tablespoon of olive oil per day was linked to a 28% lower risk of dying from dementia.

Whole Foods That Protect the Brain

In addition to the Mediterranean diet, a variety of whole foods and habits support cognitive health:

• Whole grains – People who eat at least three servings per day show slower memory decline as they age.
• Berries – Especially blueberries and strawberries, which are rich in flavonoids that protect against cognitive decline.
• Walnuts – May help improve memory and slow Alzheimer’s progression.
• Fish – Rich in omega-3s like DHA, essential for brain cell flexibility and signaling.
• Herbs – Rosemary, sage, and cinnamon have been shown to enhance memory and brain function.
• Coffee (in moderation) – Linked to better memory and lower risk of cognitive decline.
• Wasabi – A compound in wasabi improved memory in older adults in a recent Japanese study.

Omega-3s and Alzheimer’s: A Targeted Tool

Omega-3 fatty acids — especially EPA and DHA — are vital for brain health. A recent study found that an EPA-rich omega-3 supplement slowed signs of brain aging in people with the APOE-4 gene.

Different formulas may benefit different stages:

• EPA-focused supplements – May help those at risk but without symptoms.
• DHA-focused supplements – May be more effective for those already experiencing memory decline.

The Downside of Processed Foods

While many foods support brain health, others increase your risk:

• Processed red meats – Linked to a higher risk of dementia, especially when consumed frequently.
• Refined carbs and high saturated fat diets – Common in the Western diet and especially harmful for APOE-4 carriers.
• Ultra-processed foods – Strongly associated with faster cognitive decline.

Making even small shifts — like replacing processed meats with nuts, legumes, or whole plant-based foods — can significantly lower your dementia risk.

Diet Matters — Even More Than We Thought

Many of these findings come from observational studies, which show strong associations but not definitive cause-and-effect. However, large clinical trials — including the U.S.-based POINTER Study — are now underway to better understand how lifestyle choices, especially diet, impact brain aging and Alzheimer’s prevention.

Final Thoughts

The evidence is clear: your daily food choices matter deeply when it comes to brain health.

A vibrant, whole-foods diet — rich in healthy fats, colorful plants, clean proteins, and therapeutic herbs — does more than reduce disease risk. It helps you think clearly, feel better, and age with vitality.

Eating well isn’t just about preventing disease — it’s about enjoying life, preserving memory, and living fully for years to come.

To read the full blog and references, click here: https://www.donnieyance.com/healing-foods-for-brain-health-and-alzheimers-prevention/
 

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Meet Donnie Yance! 

Donnie Yance is an internationally known master herbalist and nutritionist, and the author of Herbal Medicine, Healing and Cancer and Adaptogens in Medical Herbalism: Elite Herbs and Natural Compounds for Mastering Stress, Aging and Chronic Illness. After decades of extensive research and clinical practice, he developed an integrative approach to health and healing called the Eclectic Triphasic™ Medical System (ETMS), referred to as Mederi Care. Donnie is also the founder Mederi Academy, as well as the founder and formulator of Natura Health Products, a therapeutic-grade botanical and nutritional supplement line. These products have made a significant contribution to his tangible success in improving the health of his patients.

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