New York, USA — Memory is a fragile thing, especially in a world where Alzheimer’s disease looms large. The struggle against cognitive decline is a daily battle for millions, and many wonder: What role does diet play in protecting our minds?
In the U.S., Alzheimer’s affects an estimated 6.9 million people over 65 years in 2024, with experts projecting this number to grow between 13.8 million and 16 million by 2050. With such daunting statistics, maintaining brain health is no longer a luxury; it’s a necessity. Among the myriad of advice swirling in health circles, one query remains at the forefront: Can certain foods—specifically cheese—really impact our cognitive function?
Cheese’s Surprising Role in Brain Health
The idea of cheese as a hero or villain for the brain might surprise many. According to Dr. Mill Etienne, a seasoned neurologist, not all cheeses are created equal when it comes to memory. Some cheeses, such as feta and cheddar, stand out as nourishing allies in the fight against cognitive decline. Dr. Etienne points to studies, including one conducted in Japan, which links the consumption of these cheeses with improved memory and mental performance.
These cheeses are more than just tasty; they contain essential nutrients and bioactive compounds known to promote brain health. Rich in calcium and proteins, with beneficial fatty acids, these varieties of cheese may actually help slow age-related mental decline.
A Warning About Processed Cheeses
But as with all good things, balance is key. While feta and cheddar may support brain function, processed cheeses tell a different story. Dr. Etienne emphasizes caution when it comes to these heavily manufactured varieties. Wrapped in shiny individual slices or transformed into spreads, processed cheeses often contain diacetyl, a chemical linked to memory decline. Though added to enhance flavor, diacetyl has been flagged as harmful to the brain, increasing the risk of diseases such as Alzheimer’s.
It’s not just diacetyl that poses a problem. Ultraprocessed cheeses are packed with additives, many of which contribute to inflammation. Inflammation, especially chronic, is a known enemy of cognitive health. So, the next time you reach for that easy-to-spread cheese or individually wrapped snack, you might want to reconsider.
The Best Cheeses for Your Brain
For those looking to optimize their brain health, Dr. Etienne recommends minimally processed cheeses. Varieties like Swiss, Parmesan, and cheddar—yes, cheddar makes the list again—are among his top picks. These cheeses, naturally low in lactose, are packed with nutrients essential for brain health, including healthy fats that protect brain cells.
Dr. Betry Grunch, a fellow expert in cognitive health, echoes this sentiment. She highlights the benefits of cheddar and brie, both of which contain conjugated linoleic acid (CLA). This unique compound has been shown to reduce inflammation in the brain, potentially improving mental sharpness and function. CLA’s anti-inflammatory properties could be a key player in safeguarding cognitive health as we age.
Listening to Your Gut—and Brain
Memory and cognition aren’t just about what happens in the brain. As Dr. Etienne points out, the gut-brain connection is gaining increased attention in medical circles. Foods that upset digestion, especially those high in saturated fats or difficult to break down, can have a ripple effect on the brain. If you’ve noticed digestive discomfort after eating certain cheeses, it might be worth paying attention—not just for the sake of your stomach but for your mind as well.
Those with lactose intolerance often find that digestive distress is closely tied to cognitive symptoms, from brain fog to difficulty concentrating. To preserve memory and mental clarity, Dr. Etienne advises, listen to your body and choose cheeses that don’t disrupt digestion.
Should You Give Up Cheese? Not Necessarily
The answer isn’t a simple yes or no. If your body tolerates it, and you opt for natural, unprocessed varieties, there’s no reason to cut cheese from your diet. In fact, varieties like feta, cheddar, and Parmesan can be part of a balanced diet that supports both the body and mind.
However, moderation is key. A diet rich in fruits, vegetables, and whole grains, combined with these brain-healthy cheeses, is the best way to safeguard cognitive function in the long run.
While cheese may not be the magic bullet for preventing Alzheimer’s or other forms of cognitive decline, it certainly plays a part. By making mindful choices and avoiding heavily processed products, you can enjoy the flavors of cheese while also protecting your most precious asset—your mind.
