October Alzheimer’s and Brain Awareness Month.

Lancaster, CA. -Alzheimer’s and Brain Awareness Month in October highlights the importance of brain health at every age. Kaiser Permanente Antelope Valley Registered Dietitian, Israel Aguilar, shares how the foods we eat today can support cognitive function and memory for years to come.

It's Never Too Early to Start

“Brain health isn’t something to think about only as we age,” says Aguilar. “The dietary patterns we establish in our 20s, 30s and 40s can have a significant impact on our cognitive function later in life. The good news is that it’s never too late to start making changes that benefit your brain.”

Research shows that certain eating patterns, particularly the Mediterranean diet, are associated with better cognitive function and lower risk of dementia. “This isn’t about a restrictive diet, it’s about incorporating more brain-supporting foods into your everyday meals,” Aguilar explained.

Foods That Support Brain Health

“When it comes to brain health, some foods really do stand out,” says Aguilar. “Fatty fish, leafy greens, berries, nuts and whole grains all contain nutrients that support cognitive function and protect against age-related decline.”

He emphasizes the importance of omega-3 fatty acids found in fish like salmon, sardines and mackerel. “These healthy fats are essential for brain structure and function,” Aguilar said. “I recommend eating fatty fish at least twice a week.”

Key brain-supporting foods include:

• Fatty fish rich in omega-3s.

• Leafy greens like spinach and kale.

• Berries, especially blueberries.

• Nuts and seeds, particularly walnuts.

• Whole grains for steady energy.

• Olive oil as a primary fat source.

What Foods to Limit for Better Brain Health

“Just as important as what we add is what we limit,” Aguilar notes. “Highly processed foods, excessive sugar and trans fats can contribute to inflammation, which may negatively impact brain health over time.”

He recommends focusing on whole, minimally processed foods whenever possible. “You don't have to be perfect, but consistently choosing whole foods over processed options makes a real difference,” he said.

Making It Practical

“I know people are busy, so I always focus on realistic strategies,” says Aguilar. “Start by adding one brain-healthy food to your daily routine. Maybe it’s a handful of walnuts as a snack, or swapping white rice for quinoa at dinner.”

Aguilar also emphasizes that hydration matters for brain function. “Dehydration can affect concentration and memory in the short term,” he explained. “Drinking enough water throughout the day is one of the simplest things you can do for your brain.”

Aguilar encourages people to think long-term. “Small, consistent choices add up over time,” he explained. “The sandwich you choose for lunch today, the snack you reach for this afternoon—these daily decisions are investments in your future brain health.”

Take Action:

• Add fatty fish to your meals twice per week.

• Include a serving of berries in your daily routine.

• Choose whole grains over refined options.

• Snack on nuts instead of processed foods.

• Stay well-hydrated throughout the day.

• Schedule a nutrition consultation for personalized guidance.

Kaiser Permanente’s Center for Healthy Living offers valuable information aboutgood nutrition. Members may also call 1-833-574-2273.