Many of us know all too well the devastating effects of dementia and Alzheimer’s disease. My father-in-law suffered from it for eight years. Can what we choose to eat make a difference in our risk? Unhealthy eating alone can lead to heart disease, which can cause brain issues including memory problems and dementia.

Here are a few things I’ve found that can help.

Reduce your stress. Most of us know stress takes a toll on our health -- it can affect cardiovascular disease, sleep problems, accelerated aging, a weakened immune system and even cognitive impairment and Alzheimer’s disease. A study assessed the level of perceived stress of nearly 25,000 participants ages 45 and older at baseline and again at a follow-up visit. Cognitive function was also assessed at the start of the study and annually throughout the study period. Researchers found an association between higher levels of perceived stress and the development of cognitive impairment. Higher levels of perceived stress were associated with a 40% higher risk of poor cognitive function.

Eat more berries. Research shows adherence to the MIND diet -- a combination of the Mediterranean and DASH diets called the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) -- can lower your risk of dementia by 53%. New epidemiological research published in JAMA Psychiatry finds that among 242,185 middle-aged and older adults, those who adhered most strongly to the MIND diet had a lower risk of dementia. The hearthealthy Mediterranean diet is good for your brain, too. It stresses whole grains, fruits, vegetables, leafy greens, fish, nuts, olive oil and other healthy fats such as avocado, keeping red meat to a minimum. The DASH diet focuses on lower sodium and more berries. Both emphasize the importance of socializing not eating alone -- and if you have a glass of red wine, have it with dinner.

Eat more fish. When is the last time you had fish for dinner? If you can’t remember, you may need a brain boost -- from what you’re eating. Research suggests that improved memory is just one of many brainboosting benefits associated with eating more fish. You’ve likely heard that omega-3 fatty acids are good for your health. But docosahexaenoic acid, or DHA, goes straight to your brain. DHA is an omega-3 fatty acid that is required to keep the brain functioning normally and efficiently. Brain and nervous system tissues are partly made up of fat, and research suggests they have a special preference for DHA over other types of fatty acids. Several studies have linked DHA deficiencies to more serious cognitive problems than occasional forgetfulness. Low levels of DHA have been associated with a greater risk of Alzheimer’s disease in later years. To reap the benefits of DHA, it’s best to maintain a consistent intake of DHA-rich foods. The 20202025 Dietary Guidelines for Americans recommends adults consume at least 8 ounces of seafood per week. That’s equivalent to two 4-ounce servings of fish. Oily fish such as salmon, tuna, Atlantic mackerel, herring and trout are great sources of DHA. When you get cooking, think broiling or grilling -- the extra fat from deep frying is counterproductive when there’s lean protein on the menu. Choose varieties that are lower in mercury levels more often, such as salmon or freshwater trout. Meanwhile, shark and swordfish are choices to limit due to high mercury levels.

Exercise. Regular exercise lessens the risk of brain decline, memory problems and dementia. It also seems to improve brain function in those who already have dementia. Gardening, walking, swimming or even dancing for 30 minutes can all help your memory.

The bottom line is what you eat -- and how often you move -- can make a difference in keeping your memory sharp. And there’s plenty of research to back it up.

Q and A

Q: What are the differences between peaches, nectarines and apricots? Can they be interchanged in recipes?

A: They can all be interchanged in a recipe, but here’s how to know the difference. Peaches have fuzzy skin; nectarines are smooth. Both peaches and apricots are yellow-orange and have a fuzzy skin, but apricots are much smaller than peaches and nectarines. They are also not as sweet or juicy. To substitute apricots for peaches in baking, you may need to increase the sugar and liquid.

RECIPE

We’re officially in summer. So what is a good summer plate? Try these Sheet Pan Fish Tacos. Flaky white fish turns taco, with minimal cooking and cleanup. Use light sour cream to lower the fat. And use whole wheat or lower carb tortillas to boost the fiber and lower the carbs. The leftover chipotle sour cream can be stored for up to five days and repurposed as a tortilla chip dip. Just be sure to choose the whole-grain tortilla chips.

SHEET PAN FISH TACOS

Servings: 6

5 tablespoons olive oil

1 tablespoon chili powder

1 teaspoon paprika

1 teaspoon cumin

1 teaspoon onion powder

1 teaspoon salt

1/4 teaspoon black pepper

Four 5-ounce skinless mahi-mahi or tilapia fillets, thawed

4 cups coleslaw mix

1/2 cup fresh cilantro, finely chopped

1 jalapeno pepper, seeded and minced

1 medium lime, juiced

1 teaspoon red wine vinegar

1/4 teaspoon garlic powder

8 ounces sour cream

1 chipotle pepper in adobo sauce, finely chopped

1 tablespoon adobo sauce (from can of chipotles) Twelve

6-inch flour tortillas, warmed Fresh cilantro, for garnish Lime wedges, for serving

Preheat oven to 425 degrees. Line rimmed baking sheet with foil; brush with 2 tablespoons oil. In small bowl, stir together chili powder, paprika, cumin, onion powder and 1/2 teaspoon each salt and pepper. Arrange fish fillets on prepared baking sheet. Drizzle 1 tablespoon olive oil over fish; rub or brush to coat. Sprinkle spice mixture evenly over both sides of fillets. Bake until fish flakes easily with a fork and edges are caramelized, 10 to 12 minutes. Meanwhile, for slaw, in a large bowl, toss together coleslaw mix, chopped cilantro, jalapeno, lime juice, vinegar, garlic powder, 1/4 teaspoon each salt and pepper and remaining 2 tablespoons oil. For chipotle sour cream, in a bowl, stir together sour cream, chipotle pepper, adobo sauce and remaining 1/4 teaspoon salt. Flake fish into bite-sized pieces. Divide fish and slaw evenly among tortillas and top with chipotle sour cream. Garnish with cilantro and serve with limes.

Per two tacos: 457 calories, 24 g fat (8 g saturated), 25 g protein, 35 g carbohydrate, 3 g fiber, 2 g sugars, 670 mg sodium.

(Recipe from Allrecipes)

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Ill and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.