Diet
• The MIND-diet is the best studied diet for cognitive preservation: leafy greens daily, berries several times a week, whole grains, fish, poultry, beans, nuts, and olive oil; limit fried foods and red meat.
• Eat more plants: make vegetables, fruits (especially berries), beans, nuts, and whole grains the biggest part of your plate.
• Choose healthy fats: use olive oil, eat fatty fish (salmon, sardines) 1–2 times weekly, and snack on nuts.
• Limit sugar and refined carbs: cut back on sweets, sugary drinks, white bread, and pastries.
• Consider timed eating: avoid late-night meals and aim for a consistent overnight fast of about 10–12 hours (for example, finish eating by 7–8 pm and breakfast after 7–8 am).
• Stay hydrated: drink water throughout the day; dehydration can make thinking fuzzy.