A simple daily habit could be damaging your memory, but neuroscientist Dr Ramon Velazquez says a small behaviour change can help protect brain health. Millions of people engage in this habit every day without realizing its impact on cognitive function. Mindless eating, the act of consuming food while distracted, could be accelerating memory decline, especially for those over 40.

“Most people have no idea that this common behaviour is affecting their memory,” explained Dr Velazquez, a Neuroscience Consultant and Research Advisor at Mind Lab Pro. “It’s something millions do multiple times daily without giving it a second thought.”

The connection between mindless eating and memory decline is stronger than most people realize. When meals are consumed while watching TV, scrolling through social media, or working at a desk, the brain is put on autopilot.

“When we eat without attention, we miss a prime opportunity to engage our brain,” Dr. Velazquez explains. “Digestion begins in the brain, not the stomach. The sight, smell, and anticipation of food trigger important cognitive processes that prepare the body to process nutrients efficiently.”

As people age, the brain becomes more vulnerable to inflammation and oxidative stress, both of which are exacerbated by poor eating habits. Studies show that distracted eating often leads to consuming more processed foods high in sugar and unhealthy fats, which are known to accelerate cognitive decline.

“The brain accounts for just 2% of body weight but consumes about 20% of the body’s energy resources,” said Dr Velazquez. “The quality of fuel you provide, as well as how you provide it, directly impacts cognitive function, especially memory formation and recall.”

Dr Velazquez recommends making small but impactful adjustments to daily eating habits to protect memory and cognitive health.

One of the simplest steps is creating a dedicated space for meals and snacks. Eating at a desk, in front of the television, or standing by the fridge encourages distracted eating and weakens the brain’s engagement in the process.

Slowing down the pace of eating is another crucial step. Dr Velazquez suggests following the 20-minute rule, which means taking at least 20 minutes to finish a meal while consciously chewing and pausing between bites. Research indicates that it takes about 20 minutes for the brain to register fullness, so eating at a slower pace not only aids digestion but also strengthens cognitive pathways involved in memory.

Another key practice is engaging the senses while eating. Observing food – its colours, smells, and textures – before taking a bite can enhance brain function. Identifying specific flavours and noticing how they change while chewing activates multiple brain regions, helping to reinforce neural networks linked to memory.

By making simple but intentional changes, adults over 40 can enhance their memory and cognitive function, ensuring better brain health for years to come.