Misplacing your cellphone or keys. Walking into a room and forgetting why you went there. Having difficulty recalling a thought or remembering a name that's right on the tip of your tongue. 

All of these can be passed off as occasional forgetfulness, which is a normal part of life. But it can also be a cause for concern and make people wonder if there is anything they can do to improve or protect their memory as they age. 

Sheba Nalle, RDN, LD, CD and manager of the Kootenai Health clinical nutrition team, believes there is. 

"The good news is that research continues to show that the same habits that support heart health can also support brain health," Nalle said. "What you put on your plate today may help your brain stay healthier for years to come." 

Nalle added that when it comes to memory and cognitive function, no food is a magic bullet. Instead, she said researchers have found that overall eating patterns matter most.  

"Leafy greens such as spinach, kale, and romaine lettuce are packed with vitamins, minerals, and antioxidants that may help protect brain cells from age-related damage," Nalle said, "and berries, particularly blueberries and strawberries, contain compounds that have been linked to improved memory and thinking skills"  

She said fatty fish such as salmon and trout provide omega-3 fats, which are important building blocks for the brain.  

"Nuts, beans, whole grains, and olive oil also provide nutrients that support both vascular and cognitive health," Nalle said, "and don't forget the basics. Staying hydrated and enjoying coffee or tea in moderation can help support attention, alertness, and overall mental performance." 

Nalle said Scientists have spent years studying a dietary pattern known as the MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.  

"It combines the best elements of the Mediterranean diet and the DASH diet while placing special emphasis on foods believed to support brain health," Nalle said. "At the same time, it recommends limiting foods such as fried foods, pastries, sweets, excess butter, and large amounts of red meat." 

Nalle said the MIND diet is especially appealing because it isn't about perfection.  

"Researchers have found that even moderate adherence to the diet may provide benefits," Nalle said. "In large population studies, people who followed the MIND diet more closely experienced slower cognitive decline and lower rates of cognitive impairment as they aged."  

She added that those researchers believe many of these benefits may stem from a combination of factors, including reduced inflammation, improved blood flow to the brain, and increased intake of antioxidants and other protective nutrients.  

"While no diet can guarantee prevention of dementia, the MIND diet remains one of the most researched and promising eating patterns for supporting long-term brain health," Nalle said. "While researchers continue to learn more, the message is becoming increasingly clear: a healthy diet is one of several lifestyle factors that may help support lifelong brain health." 

Nalle said that it's never too early or too late to benefit from healthy habits. 

Doctor Benjamin Pupo with Inland Northwest Neurological Performance agrees. 

"Diet plays a huge role. It affects brain aging through several pathways, including vascular health, inflammation, oxidative stress, metabolism, and the gut microbiome," Pupo said. "A healthy diet can help slow neurodegeneration by limiting damage to the blood vessels, lowering oxidative stress and inflammation, and favorably influencing our metabolism, our epigenetics, and our gut microbiome." 

Pupo said diet is often one of the biggest variables and obstacles when working to improve someone’s brain function. 

"When the diet is poor, brain function usually suffers too. It matters in recovery as well," he said. "After a concussion or traumatic brain injury, the brain goes through a cascade of inflammation, and the right diet can be an important tool for calming that response as the brain heals." 

 Dietary fiber, Pupo said, is getting a lot of attention right now. 

"And for a good reason," he said. "Some data show that people with low fiber intake have about a 25% higher risk of disabling dementia over a 20-year period."  

Like Nalle, Pupo recommends avoiding ultra-processed foods, fast food, and processed red meats. 

 "They often cause problems for people, along with trans fats and excessive sodium," he said. "I also advise avoiding alcohol altogether." 

Pupo said when it comes to supplements' impact on memory and cognitive function, science hasn’t confirmed that one is better than the others for protecting the brain. 

"The most reasonable and favorable data point toward B vitamins such as B12 and folate, vitamin D, and omega-3s, but we’re still waiting to see whether they actually slow cognitive decline over time," he said. "It’s important to remember that supplements are not a substitute for a good diet; ideally, you get everything you need from your food." 

Pupo said lifestyle also plays a major role in overall mind and body health. 

"A sedentary lifestyle is one of the biggest risk factors we want to avoid. Staying physically active is among the most important things you can do to lower your dementia risk," Pupo said. "Hypertension is another major one and is strongly linked to dementia; managing your blood pressure can lower your risk substantially."  

He added that high cholesterol, diabetes, obesity, and smoking all create vascular risk that can further increase the risk of dementia and declining cognitive function. 

"Regular exercise, a healthy diet, controlling blood pressure, and staying engaged both physically and mentally are essential, whether that’s playing bridge or taking a workout class a couple of times a week. That can make a really big difference over time," Pupo said. "And remember, the healthiest diet is the one you can stick to — the one that gives you the greatest nutrient density over the longest period of time." 

    Dr. Benjamin Pupo with Inland Northwest Neurological Performance.