Can your diet protect your brain from dementia? – with Dr Georgia Ede

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Wellbeing Team

19 March, 2026
Can your diet protect your brain from dementia? – with Dr Georgia Ede

What does your brain want you to eat? Nutritional psychiatrist Dr Georgia Ede joins Liz to explore how our daily diet shapes our mental health, mood and how our brains age – and why some of the advice we’ve long been given might actually be working against us.

Stream the episode below, or download the recording via Apple Podcasts or Spotify.

3 simple ways to support your brain health (starting today)

As Georgia explains, what we eat doesn’t just fuel the body — it fundamentally shapes the brain.

“Whatever you take in that affects your body,” she says. “The health of your body will also affect the health of your brain.”

Physical and mental health are deeply connected, and diet plays a central role in both. Here are three simple, realistic shifts to support better brain health.

Choose real food over ultra-processed

One of the clearest takeaways is to prioritise food in its natural form.

“We used to eat foods that came from farms and fields and fisheries,” says Georgia. “Now more than 60% of what we eat comes from factories.”

This matters because ultra-processed foods don’t just impact physical health — they can also influence our mood, energy and cognitive function.

A simple rule of thumb? If it comes from a factory, it may be worth limiting.

Rethink fats — and sugar

The brain is made up of nearly 60% fat, highlighting the importance of including the right kinds in the diet. At the same time, managing blood sugar is key.

Georgia notes that excess glucose can have damaging effects.

“If you give the brain too much, it sticks to all of the important components in your brain and makes them dysfunctional,” she says.

Over time, repeated spikes in blood sugar may contribute to inflammation and cognitive decline. Swapping sugary snacks for more balanced options — such as nuts, eggs or other whole foods — can help support steadier energy and focus.

Don’t overlook omega-3s

Certain fats, particularly omega-3 fatty acids, are essential for brain health.

Oily fish such as salmon, sardines and mackerel are among the best sources, though supplements can also be helpful where needed.

Also in this episode:

  • Why high glucose and insulin levels are bad for our brains
  • The reason Alzheimer’s is increasingly being called type-3 diabetes
  • What too much sugar does to our brain cells
  • Are red meat and saturated fats really bad for us?
  • The real issue with vegetable oils – and why Georgia says there’s no good reason to eat them
  • The three eating plans Georgia recommends, and how to know which one is right for you

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