Protect Your Memory with the Mediterranean Diet

To prevent forgetfulness — which can occur at any age — and age-related cognitive decline, it is essential to develop certain core healthy habits. Prof. Dr. Y. Birol Saygı, a faculty member in the Department of Gastronomy and Culinary Arts at Beykoz University, says: "The most important healthy habit for protecting memory is eating a Mediterranean-style diet. The Mediterranean diet is not a rigid diet plan, but rather a way of eating centered on truly enjoying food… This way of eating, based on the traditional cooking and eating habits of countries bordering the Mediterranean, should be embraced by everyone — young and old alike."

Today, many people complain of forgetfulness. Being unable to recall a familiar name that is right on the tip of your tongue, or forgetting where you put something — these are unpleasant experiences we have all had. Memory loss can appear at any age; both young people and middle-aged adults can experience forgetfulness. Of course, the occasional forgetfulness that happens to everyone tends to become more common in later years.

"Reduce your risk of dementia"

Prof. Dr. Y. Birol Saygı of Beykoz University's Department of Gastronomy and Culinary Arts states that aging alone is not the cause of cognitive decline. Saygı says: "When significant memory loss occurs among older individuals, it is generally not caused by aging itself, but may stem from organic disorders, brain damage, or neurological diseases. People can prevent cognitive decline and reduce their risk of dementia by developing certain core healthy habits. One of the most important of these is eating a Mediterranean-style diet…"

Switch to the Mediterranean (MED) Diet

According to research, cognitive decline can be prevented by adopting certain core healthy habits. Staying physically active, getting enough sleep, not smoking, maintaining strong social connections, limiting alcohol, and eating a Mediterranean-style diet are all considered crucial for preserving cognitive vitality. Prof. Dr. Birol Saygı emphasizes that we should incorporate the Mediterranean diet into our lives in particular. According to Saygı, the Mediterranean diet is not a rigid diet plan but a way of eating centered on truly enjoying food… This dietary approach, rooted in the traditional cooking and eating habits of countries bordering the Mediterranean, is also known worldwide as the MED Diet. Looking at the Mediterranean Diet food pyramid, Saygı notes that its base emphasizes the support of social life — such as eating with others in communal settings — and offers the following assessment: "As you move up the pyramid, you find vegetables, fruits, olive oil, and grains; the next level up includes seafood; above that, dairy products, eggs, and chicken; and at the very top, red meat and sweets. In addition to this style of eating, water consumption can also be incorporated into the diet."

Contributions to brain activity

Noting that Mediterranean-style eating includes foods that support cognitive vitality, Saygı shares the following: "In Mediterranean-style eating, it is important to consume fresh fruits and vegetables and to add olive oil-based vegetable and legume dishes to your meals. Avoiding fats such as butter and instead opting for low-fat versions of dairy foods like milk, cheese, and yogurt is key. At the core of this diet is also consuming red meat and sweets sparingly and infrequently. In this way of eating, 35–40% of daily calorie intake comes from fat sources such as olive oil, walnuts, hazelnuts, and almonds. These also contribute to brain activity."

A 7-step formula for keeping your memory sharp

 1. Incorporate the Mediterranean diet into your life: The Mediterranean diet is not a rigid diet plan but a way of eating centered on truly enjoying food… This dietary approach, rooted in the traditional cooking and eating habits of countries bordering the Mediterranean, is also known worldwide as the MED Diet. Looking at the Mediterranean Diet food pyramid, its base emphasizes the support of social life — such as eating with others in communal settings. As you move up the pyramid, you find vegetables, fruits, olive oil, and grains; the next level up includes seafood; above that, dairy products, eggs, and chicken; and at the very top, red meat and sweets.  

 2. Keep learning continuously: A higher level of education means better mental functioning in old age… Experts believe that advanced education can help keep memory strong by getting a person into the habit of staying mentally active. It is believed that challenging your brain with mental exercise activates processes that help protect individual brain cells and encourage communication between them. Many people have jobs that keep them mentally active. Picking up a hobby, learning a new skill, and volunteering are just a few of the ways to keep your mind sharp.

 3. Use all your senses: The more senses you use while learning something, the more effective your brain becomes at retaining that memory. In one study, adults were shown a series of images, each paired with a scent. They were not asked to remember what they saw. Later, they were shown a series of images without scents and asked to identify which ones they had seen before. An excellent level of recall was observed for all scent-paired images — especially those associated with pleasant aromas. Brain imaging showed that the piriform cortex — the brain's primary scent-processing region — became active when people viewed objects that had been paired with scents (even when the scents were no longer present), even when subjects were not actively trying to remember them.   

 4. Believe in yourself: Myths about aging can contribute to memory-related failures. Middle-aged and older learners may perform worse on memory tasks when exposed to negative stereotypes about aging and memory. People who believe they have no control over their memory function are less likely to work on maintaining or improving their memory skills. As a result, they are more likely to experience cognitive decline… If you believe you can improve your memory and put that belief into practice, you have a better chance of keeping your mind sharp.

 5. Prioritize your brain power: If you do not need to spend mental energy remembering where you put your keys or when your grandchild's birthday party is, you can better focus on learning and remembering new and important things. Use smartphone reminders, calendars and planners, shopping lists, your computer, or your notes to keep routine information accessible. Designate a spot in your home for glasses, your wallet, keys, and frequently used items.

 6. Repeat what you want to know: When you want to remember something you have just heard, read, or thought about, repeat it out loud or write it down. This way, you reinforce the memory or connection. For example, if someone tells you their name, make sure to use it when you speak with them.

 7. Space it out: Repetition is most powerful as a learning tool when it is timed appropriately. It is best not to cram repetition into a short period of time — such as studying for a test at the last minute. Instead, review key information again after increasingly longer intervals. Once an hour, then every few hours, then every day, for example… Spaced study periods help improve memory and are especially valuable when trying to master complex information, such as the details of a new job.