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The old saying “you are what you eat” holds more truth than ever, especially when it comes to the brain. Re:Cognition Health’s Consultant Neurologist, Dr Steve Allder, recently shared insights with The i Paper about how nutrition can shape both daily brain performance and long-term cognitive resilience.
As Dr Allder explains, what we eat doesn’t just affect energy levels or mood, it influences the brain’s structure, function and future health. Conditions such as dementia are strongly linked to metabolic factors including lipid levels, diabetes, obesity and high blood pressure – all of which are, at least in part, driven by diet.
A Personal Approach to Brain-Healthy Eating
Having spent decades treating patients with neurological conditions, Dr Allder became increasingly conscious of his own lifestyle choices in his forties. “We know that diseases like dementia can start developing long before symptoms appear,” he notes. “The brain can be full of amyloid, the abnormal protein associated with Alzheimer’s, 20 years before any signs emerge.”
His approach to nutrition is guided by science and experience, focusing on five key principles:
- Prioritising fibre to support the gut-brain axis
- Avoiding ultra-processed foods that promote inflammation
- Embracing healthy fats such as olive oil and omega-3s
- Eating oily fish several times per wee
- Keeping calories within healthy limits
The Power of Calorie Control
“Calorie restriction helps the brain – that’s the most proven piece of evidence,” says Dr Allder. He maintains a daily intake of around 1,800–2,000 calories, supported by regular exercise, and often skips breakfast in favour of coffee with cream. Research shows that intermittent fasting and modest calorie control may improve metabolic efficiency and reduce inflammation, both of which protect brain cells from damage.
Choosing Nutrient-Rich Foods
Dr Allder’s meals are simple, satisfying and strategic. He follows a low-carbohydrate diet, choosing complex, high-fibre carbs such as brown rice over refined alternatives to avoid insulin spikes that can cause fatigue and brain fog.
Oily fish, including salmon and sea bass, appear frequently on his menu, providing essential omega-3 fatty acids that have been shown to preserve brain volume and cognitive function. He favours olive oil for cooking, given its anti-inflammatory and heart-healthy properties, and eats plenty of broccoli – a source of antioxidants, fibre and compounds that help regulate inflammation.
Supporting Gut Health with Fibre
The connection between the gut and brain is an emerging frontier in neuroscience, and Dr Allder is proactive in supporting his microbiome. He takes a daily fibre supplement, developed from MIT research, designed to improve gut diversity and reduce neuroinflammation. “The microbiome influences the brain more than we ever realised,” he says. “Getting the right fibre blend helps ensure the gut supports, rather than hinders, cognitive health.”
Balance and Enjoyment Matter
While his diet is science-led, it’s also realistic. Dr Allder enjoys eggs and high-quality bacon at weekends, mindful moderation being key. He also highlights the importance of shared meals with his family for emotional wellbeing: “The social experience of eating is really important. It’s not just about what you eat, but how and with whom.”
He limits alcohol to two glasses of wine per week, acknowledging that “alcohol affects sleep and concentration, and drinking beyond NHS guidelines can increase dementia risk.” For snacks, he opts for unsalted nuts or nut bars to stay fuelled between appointments.
A Message for Long-Term Brain Health
Dr Allder’s routine demonstrates that brain health begins in the kitchen. The cumulative impact of everyday choices – fewer ultra-processed foods, more fibre and healthy fats, mindful calorie intake and social connection – all contribute to preserving cognition and reducing the risk of neurodegenerative disease.
At Re:Cognition Health, our experts continue to emphasise that brain health is not only determined by genetics or age but also by how we live, move and eat. As Dr Allder’s experience shows, it’s never too early, or too late, to start making smarter choices for a sharper, healthier mind.
Read the full article here.
For consultations with Dr Allder please contact 020 3355 3536
