Dr. Marc Milstein

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Quick science-based tips to improve your daily life

Does it matter when you eat to get a great night’s sleep?

A great night’s sleep can boost productivity, focus, the immune system and lower risk of dementia.   But does when and what we eat impact our sleep quality?

Recent studies suggest that aiming to have the last full meal at least two to three hours before bed can optimize sleep. Eating foods that are high in unhealthy fats and carbs near bedtime can be especially harmful for sleep quality. Going to bed hungry can be an awful feeling, so what about a before bed snack?  The good news is a small before bed snack that focuses on a mix of protein and complex carbohydrates can help the body make key brain chemicals which can help induce sleep. Some examples include Greek Yogurt, cheese, nuts or nut butter with whole grain bread or an apple.

Which color food to include to lower risk of dementia? Hint: It’s not just green

Before I go any further…green food is great when it comes to brain health.Think spinach, broccoli, kale and many more.  But there is another color to be aware of… Purple! The natural plant pigment called anthocyanins gives produce it’s purple color.      

Emerging studies suggest this purple pigment can optimize cholesterol levels which can in turn lower risk for dementia.  Heart health is highly connected to brain health.  

A Quick Tip: 
Include more purple foods like eggplant, plums, purple cabbage, purple grapes and even blueberries.  (I know those are blue but they also have anthocyanins).
Studies suggest purple and dark blue foods make up only about 3 percent of the average American’s fruit and vegetable intake.    
Key Point:Years before the symptoms of Alzheimer’s and dementia develop there are hidden, subtle, often missed changes happening in our heart that can lead to memory loss.  The time is now to take action to optimize heart health to lower risk for Alzheimer’s and dementia.  

Interested in More Actionable Tips to Lower Risk of Alzheimer’s and Dementia?

Please check out my upcoming live Zoom talk (with video replay)
https://drmarcmilstein.com/event/the-powerful-heart-brain-connection-for-lowering-risk-of-alzheimers-and-dementia/