Brain Health & Healthy Aging
As we navigate our 50s, 60s, and beyond, we can support cognition, energy, memory, and focus with nutrition and lifestyle modifications. I’m Amy Archer, a registered dietitian nutritionist who has worked in functional nutrition in my private practice since 2014. Whether you’re noticing mild memory changes, want to protect your cognitive function, or are managing cardiovascular and metabolic risks, personalized nutrition can help promote brain health and healthy aging.
Nutrition Counseling for Cognition & Healthy Aging
Cognitive decline is not an inevitable part of aging. Research increasingly shows that targeted lifestyle and nutrition modifications can significantly preserve brain function and improve overall quality of life. As a registered dietitian nutritionist specializing in brain health, I help translate science into simple realistic goals with a food-first approach designed to your unique needs.
How We Work Together
- Comprehensive Health & Lab Review: We evaluate your medical history, dietary patterns, and relevant lab markers to identify root causes of brain fog, fatigue, or cognitive sluggishness.
- The MIND Diet & Targeted Nutrition: We build your nutrition framework around thoroughly researched patterns like the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, focusing on nutrient-dense whole foods, leafy greens, berries, healthy fats, and quality proteins.
- Lifestyle Integration: Nutrition is just one piece of the puzzle. We incorporate guidance on optimizing sleep, managing stress, and supporting physical activity to naturally encourage neuroplasticity and brain-derived neurotrophic factor (BDNF) production.
Who I Work With
- Adults in their 50s, 60s, and beyond who want to protect memory and focus as they age.
- People who notice changes in memory or brain fog.
- Adults with high blood pressure, blood sugar, or cholesterol, all of which can affect brain health.
- People with a family history of dementia who want to lower their risk with nutrition and lifestyle changes.
Frequently Asked Questions
What foods support brain health as you age?
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is one of the most studied eating patterns for brain health. It emphasizes leafy greens, berries, nuts, olive oil, and lean proteins like fish and chicken. Observational studies link the diet to reduced dementia risk, while trials are still testing its effects. Eating this way consistently over time is more important than eating one food.
What is BDNF and how can I increase it?
BDNF (brain-derived neurotrophic factor) is a protein that supports brain cell growth and survival. Regular exercise is one of the most reliable ways to raise it, along with adequate sleep and healthy nutrition, including omega-3 and polyphenol-rich foods. My blog, How to Increase BDNF, includes recommendations for brain food snack ideas.
Is it too late to improve my brain health in my 50s and 60s?
No. Many risk factors for cognitive decline, such as high blood pressure and high blood sugar, respond to changes in how you eat and move. A large 2025 trial found that adults aged 60-79 who followed a structured lifestyle program improved their cognitive scores.
How does a dietitian help with healthy aging?
I create a personalized nutrition plan based on your health history and recent lab results. My food-first approach draws on research into eating patterns like the MIND diet, along with exercise and sleep that support memory and focus. I have worked in functional nutrition since 2014 and have written clinician guides on ADHD nutrition and nutrition for concussion recovery.
Where I See Clients
I offer virtual sessions for clients in Arizona, California, Colorado, Michigan, and Virginia.
References
- Yannakoulia M, Scarmeas N. Diets. N Engl J Med. 2024;390(22):2098-2106. doi:10.1056/NEJMra2211889
- Crowder SL, Gudenkauf LM, Hoogland AI, et al. Cancer-Related Cognitive Impairment and the Potential of Dietary Interventions for the Prevention and Mitigation of Neurodegeneration. Cancer Res. 2025;85(2):203-217. doi:10.1158/0008-5472.CAN-24-3041
- Huang L, Tao Y, Chen H, et al. Mediterranean-Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay (MIND) Diet and Cognitive Function and its Decline: A Prospective Study and Meta-analysis of Cohort Studies. Am J Clin Nutr. 2023;118(1):174-182. doi:10.1016/j.ajcnut.2023.04.025
- Livingston G, Huntley J, Liu KY, et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. Lancet. 2024;404(10452):572-628. doi:10.1016/S0140-6736(24)01296-0
- Birinci YZ, Pancar S, Şimşek H, et al. High-intensity interval training differentially modulates acute BDNF and cognitive responses in young adult males: a randomized crossover trial. Sci Rep. 2026;16(1):26869. Published 2026 Jun 12. doi:10.1038/s41598-026-56739-4
- Rubin R. Nearly Half of Dementia Cases May Be Preventable-Here’s What the Research Says So Far. JAMA. 2026;336(13):1087-1089. doi:10.1001/jama.2026.9439
- Baker LD, Espeland MA, Whitmer RA, et al. Structured vs Self-Guided Multidomain Lifestyle Interventions for Global Cognitive Function: The US POINTER Randomized Clinical Trial. JAMA. 2025;334(8):681-691. doi:10.1001/jama.2025.12923