Want a razor-sharp memory? This neuro expert shares one simple food hack that can increase your brain power multiple times

A specialist in neurocognitive medicine and brain health has shared a simple hack to enhance memory and brain function. According to Dr. Heather Sandison, a healthy diet with fewer carbohydrates can significantly support brain health, providing essential nutrients while stabilising blood sugar levels.

Boosting Brain Power with Food

Speaking to CNBC Make It, Dr. Sandison, who has studied the brain for 15 years and worked as a medical director at a memory care facility, emphasises the importance of feeding the brain with nutrient-dense, lower-carb foods. “You want to give your brain the nutrients it needs to heal, repair tissues, fight toxins, and create neurotransmitters so that it can stay young, sharp, and energized for as long as possible,” she said.

The brain, although making up only 2% of the body’s weight, consumes over 20% of the body’s energy each day. Dr. Sandison advises that consuming nutrient-rich foods helps the brain repair itself and stay focused, while stabilising blood sugar can prevent mood swings, fatigue, and irritability.

The Carb-Reduction Hack

For those looking to improve their diet, Dr. Sandison suggests focusing on lowering carbohydrate intake. “If you do one thing to improve your diet to protect the brain, start raising your carb-consciousness and begin swapping out some of the carb-heavy foods you eat most often for lower-carb alternatives,” she recommended.

She advises a moderate carb intake of around 130 grams per day, stressing that it's not necessary to meticulously track every gram of carbohydrate consumed as this could cause unnecessary stress.

Simple Low-Carb, Nutrient-Dense Meals

Dr. Sandison provided some examples of meals that are both low in carbs and rich in nutrients. She suggests opting for soups and salads instead of sandwiches and chips, swapping potatoes or rice for quinoa or cauliflower rice, and choosing berries with a bit of whipped cream or dark chocolate over ice cream for dessert.

With these small dietary changes, Dr. Sandison believes anyone can support their brain health and sharpen their memory.