Nuts About Your Brain? Here’s a Snack to Keep It Sharp

What do you fear most about getting older? For many of us, it’s losing our memory, independence, and the essence of who we are. Dementia—particularly Alzheimer’s—is one of our greatest fears. While there’s no cure yet, new research offers a glimmer of hope: small changes today might lower our risk.

A recent Newsweek article caught my eye, highlighting a study published in GeroScience that links daily nut consumption to a reduced risk of dementia. The findings? Pretty “nuts,” if you ask me.

Researchers in Spain and Portugal followed over 50,000 adults aged 40 to 70 for seven years and found that eating just one handful of nuts a day was associated with a 16% lower risk of developing dementia. Unsalted nuts, in particular, pack the biggest punch for brain health.

But the connection between nuts and brain health doesn’t stop there. A 2023 study published in Clinical Nutrition explored how mixed nuts—like walnuts, pistachios, and hazelnuts—impact older adults. Participants who ate two handfuls of these nuts daily for 16 weeks showed significant improvements in memory and blood flow to the brain. Walnuts, especially, stand out: even a single walnut a day has been linked to faster response times and sharper cognitive test results.

I’ll admit it—nuts don’t quite have the same allure as salty pretzels or a bag of chips. (If Pennsylvania Dutch pretzels are in the room, all bets are off.) But if skipping the salt and crunch today gives me a better shot at holding onto my memories tomorrow, it’s a trade I’m willing to make.

At LeanOnWe, we see every day how quality of life changes as people age. Families turn to us for caregiving support in tough times, and we’ve learned one important lesson: the way we take care of ourselves today shapes the life we’ll live tomorrow. What we eat, how we move, and the habits we build all play a role.

The fear of dementia is real, but so is the power of small, consistent choices. And this isn’t just about nuts. It’s about hope—hope that simple lifestyle changes can protect our brain health. Hope that we’re not powerless as we age. Hope that the choices we make today can help us live longer, fuller, and healthier lives.

So, next time you’re deciding between snacks, consider grabbing some nuts. They might not be the most exciting choice, but they’re a small step toward keeping your mind sharp—and sometimes, the simplest choices can make the biggest difference.

What’s one small change you’ve made—or are willing to try—to boost your brain health? Have you tried adding nuts to your routine? I’d love to hear your thoughts in the comments.