We were absolutely delighted to host Patrick Holford in Organico in May 2024, as part of the launch of his latest book ‘Upgrade Your Brain’. Brain Health is still high on my list of favourite health topics – both my maternal and paternal grandmothers suffered from forms of Dementia – so I thought it was worth re-visiting Patrick’s message (as much to remind myself what I could do more of as anything!)
Patrick has spent over 20 years working in this area through the Food for the Brain Foundation, an online Charity that has now assessed the cognitive health of nearly half a million people. What’s emerging from that work is quite striking: the story we are being told about dementia may be missing the bigger picture.
Rather than focusing solely on amyloid plaques, Patrick argues that factors like high homocysteine levels, poor blood sugar control, and lifestyle habits are far more powerful predictors of brain decline. He also asserts that dementia should not be viewed as an unavoidable consequence of getting older, but rather as a preventable disease in many instances.
In fact, he suggests that up to 73 per cent of cases could be avoided by modifying our diets and lifestyles.
That’s a hopeful message. If you want to read more, there’s SO much information on foodforthebrain.org – but here’s some things you can add into your diet this week to start making a difference.
Feed your brain with
omega-3 fats
The message is simple: our brains are built from fat – around 60 per cent of it. But not just any fat, but specifically omega-3 fatty acids like DHA.
This is where traditional diets come in. Patrick spoke about how our ancestors evolved along coastlines, eating seafood – mussels, seaweed, small fish like sardines and mackerel – which helped grow the large, complex brains we have today. Yet many of us now eat little to no fish.
The shift is simple: aim for two to three servings of oily fish a week – sardines, mackerel, herring. Tinned is perfectly fine, but look for Irish brands that fish as sustainably as possible like Shines Seafood.
If that’s not realistic, a good-quality omega-3 supplement (rich in DHA) is one of the most important additions you can make. Also, walnuts, flax, chia seeds and leafy greens can also help support your omega 3 levels.
Lower homocysteine
with B vitamins
If there was one concept that really landed during Patrick’s talk, it was homocysteine. Patrick describes it as a “toxic amino acid” that damages both brain cells and arteries. When levels rise, memory tends to decline – and when levels fall, memory improves.
The key to keeping it in check? B vitamins – particularly B6, B12 and folate. These are found in leafy greens, whole foods, and also in good-quality B-complex supplements. But here’s the important bit: B vitamins don’t work properly without adequate levels of omega-3 – so the two go hand in hand.
If you would like to test your Homocysteine levels, you can order the home blood test kit from foodforthebrain.org. This can help you to know if you need to add in more B Vitamins.
Balance your blood sugar
Another strong theme from Patrick’s talk was blood sugar.
“Sugar kills brain cells,” he said bluntly – and while that may sound dramatic, the connection between high blood glucose and cognitive decline is increasingly well-established.
A diet high in refined carbohydrates and sugar can push us towards insulin resistance and pre-diabetes – both of which are strongly linked to dementia risk.
The goal isn’t perfection, but stability: Cut back on sugar and ultra-processed carbs; include protein and healthy fats with all meals; and eat your veg first – this slows down glucose absorption.
Eat colour, plants and protective compounds
Beyond fats and balanced blood sugar levels, our brains thrive on antioxidants and plant compounds.
Berries – especially blueberries – are rich in anthocyanins, which can cross the blood-brain barrier and help protect brain cells from ageing and damage. Leafy greens bring folate and vitamin C, while foods like dark chocolate, green tea and turmeric add further protective benefits.
Curcumin (from turmeric), for example, has been shown to support levels of brain-derived neurotrophic factor (BDNF) – a compound involved in learning and memory.
Use targeted supplements to support your brain
I like to top up with supplements as I don’t always manage my diet perfectly. Here’s what I’m taking regularly: Omega-3 (high DHA) – essential for brain structure and mood (and so many other things!); B-complex vitamins – to regulate homocysteine (also good for energy, hormones…); Alpha-lipoic acid (ALA) – this is worth reading up on, it’s very protective of the brain; Vitamin D – we all know Vit D crucial for mood and cognitive health, especially in Ireland; Magnesium – to support our nervous systems, and also good for our brain health.
My goal for the next decade is to really focus on my brain health. The more I read and learn, the more I realise there’s so much we can do. Exercise, regular socialising, good sleep, and perhaps cutting down, or even cutting out, alcohol all come up again and again in the research on protecting our brains.
What I found most reassuring about Patrick Holford’s approach is how ‘wholistic’ it is “If we get our diet and lifestyle right for our brain, they’ll also be right for our body,” he said, and that really resonates with me. Even small changes like the ones above can make a meaningful difference to our brain health, while also supporting our overall wellbeing.
I also like the fact that if you log on to the Food for the Brain Foundation website, you can do a free cognitive test to assess your risk, and then order a homocysteine test for more insight. It feels empowering to have tools like this, small ways of keeping an eye on things and taking action early.
Good luck and let me know if you have any natural health questions I can help with!