Clean Diet

Eat For Focus, Memory Mood & More

These 3 simple tips can have a major effect on your brain health.

Get access to everything we publish when you sign up for Outside+.

Eat Turmeric

Indian or Chinese takeout tonight? Go for the former, or better yet, make it yourself. Curcumin, an active component of turmeric (a pungent herb used in curry), has been shown to reduce inflammation in nerve cells, leading scientists to suggest in the Annals of Indian Academy of Neurology that it may lead to “a promising treatment for Alzheimer’s disease.” Another study, in Stem Cell Research & Therapy, shows that turmeric can support regeneration in neurologic disorders. 

Try This: Toss air-popped popcorn with curry powder, and add the spice to soups, stews and even scrambled eggs.

Drink Tea 

Your daily cup of tea does more than provide a caffeine boost. Results from a long-term study with over 950 subjects showed that regular tea consumption could lower the risk of cognitive decline by 50%, and subjects genetically at risk for Alzheimer’s disease may have up to an 86% reduced risk. According to the lead researcher, bioactive compounds found in tea leaves such as catechins and L-theanine are what give tea its cognitive-boosting benefits. These compounds have anti-inflammatory and antioxidant properties that may help protect the brain. 

Focus On Gut Health

The gut-brain relationship is receiving a lot of attention these days. Your intestines are brimming with bacteria, which play a role in a range of bodily functions. Maintaining healthy gut bacteria may help lower inflammation and limit the activity of free radicals, reactive molecules that can damage cells. Both inflammation and cellular decay are thought to be factors in brain dysfunction. By eating to promote a healthy gut, you can protect your brain from degeneration. So, what does gut-friendly, brain-beneficial eating look like? Let us show you in our new online course, Feed a Healthy Brain. Sign up to learn more at

Check out the Brain-Boosting Falafel Bowl with Lemon Tahini Dressing recipe from this course.