Health and Leisure

This simple change in your diet that can help you sharpen your memory according to experts

Here’s how you can improve your memory with one change in your diet.

Born in Leeds, Joe finished his Spanish degree in 2018 before becoming an English teacher to football (soccer) players and managers, as well as collaborating with various football media outlets in English and Spanish. He joined AS in 2022 and covers both the men’s and women’s game across Europe and beyond.

Update: Feb 18th, 2025 12:55 EST

Goodbye to fruit, hello to... cheese? OK, not quite, but a piece of advice has come from Dr. Heather Sandison, a naturopathic doctor specializing in neurocognitive medicine, who says that one quick diet change can - and will - make your memory stronger.

Through a piece to CNBC, she confirms that “[giving] your brain the nutrients it needs to heal, repair tissues, fight toxins and create neurotransmitters [can help it] stay young, sharp and energized for as long as possible."

Thread of my recipes for meals under 500cals with low carbs and 30-60g protein! 🌱

(🧵for edtwt) pic.twitter.com/mFSQfJnJea
— Mai ₊˚౨ (@Miffyluv8) April 15, 2024

One diet trick to improve memory

But how, exactly? Well, she explains that if we ”do one thing to improve your diet to protect the brain, start raising your carb-consciousness and begin swapping out some of the carb-heavy foods you eat most often for lower-carb alternative."

In her analysis, Dr. Sandison says that “a healthy amount of carbs to shoot for is around 130 grams per day" which she adds makes up “about 25% of calories in a 2,000 calorie diet.”

Advice for a healthier brain:

One piece of avocado toast for breakfast instead of a whole bagel or cereal.
Soup and salad instead of a sandwich and chips for lunch.
Swapping your side dish of potatoes or rice for quinoa or cauliflower rice at dinner.
Berries with a little whipped cream or a few squares of dark chocolate instead of ice cream for dessert.

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As well as Dr. Sandison‘s sound advice, heathline.com explain that there are many physical benefits to the diet swap, as well as the psychological ones: “cutting carbs is one of the simplest and most effective ways to lose weight” while “on low-carb diets lose more weight, faster, than those on low-fat diets” with the trick “very effective at reducing this harmful abdominal fat”, they say.

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