Making lasting changes

Your brain-healthy diet is not just for spring. ‘Make changes you can stick to for life,’ says Marilyn.

✢ Cut out sugar Whether as sweet treats or other highly processed carbs (white bread, pasta etc), sugary foods put you at risk of insulin resistance and its negative repercussions for your brain.

Move away from caffeine Coffee, tea, chocolate and cola stimulate stress hormones that are harmful to brain health.

Be fat aware Your brain is 70% fat, so you need to keep your levels topped up – with the right type. Nuts, seeds and oily fish are good sources. But cut back on meat and dairy products, and avoid trans fats in processed foods. They increase tummy fat, which is linked to Alzheimer’s.

Fill up on fibre A diet that is rich in unrefined carbohydrates (from wholegrains and vegetables) is one of the best ways to head off or even reverse insulin resistance.

Eat protein with every meal It slows down the time your body takes to process food, slowing down the absorption

of carbohydrates, JUICY so blood-sugar NEWS... levels are more Restrict fruit juices. stable. A snack

They hit your of houmous bloodstream super-fast, or a nut butter triggering high levels on an oatcake

of insulin. will help.