Most of us encounter the word "dementia" somewhere between our 30s and 40s. At first, we worry about our parents and older relatives, and only then do we slowly begin to truly understand how important it is to protect our brain. This is crucial to preserving our memories, our ability to think clearly, and our connection to the world over time. The good news is that recent studies show that what we eat may directly impact the risk of cognitive decline in old age and even delay the development of diseases like Alzheimer’s and dementia in general. This is where Dr. Jonathan Rasouli comes in—a neurosurgeon who isn’t afraid to step into the kitchen and cook with a medical book in one hand and a wooden spoon in the other. Dr. Rasouli has a dish he prepares for himself every week that might look like just another homemade stew with vegetables and lentils, but there’s a good chance it’s the smartest meal you’ll put in your pot and stomach soon.
Dementia and Alzheimer’s - What Do We Know and What Can We Do to Protect Ourselves?
It’s important to note that while these are two terms we hear more and more about as the years go by, they don’t describe exactly the same thing. "Dementia" is a general term that describes a decline in cognitive function: memory problems, difficulty with orientation, poor judgment, and changes in behavior or language. It’s not a single disease but a medical condition that can stem from various causes. Alzheimer’s, on the other hand, is the most common cause of dementia because it’s a neurodegenerative disease that progressively and irreversibly damages the brain. All Alzheimer’s is dementia, but not all dementia is Alzheimer’s.
In other types of dementia, such as vascular dementia (caused by strokes or impaired blood flow to the brain), it’s sometimes possible to prevent further deterioration by carefully managing blood pressure, diabetes, and cholesterol levels. It’s also important not to neglect the mental and social aspects—people who continue to challenge themselves mentally (e.g., through reading, learning, solving crosswords, etc.), maintain social connections, and participate in activities often retain higher cognitive function over time.
In the case of Alzheimer’s, the damage begins in the brain areas responsible for memory and gradually spreads to other functions. The exact causes of the disease are still not fully clear, but there is evidence linking Alzheimer’s to genetic, inflammatory, and environmental factors. To reduce the risk of developing the disease, it’s recommended to maintain a healthy diet (such as the Mediterranean diet or the MIND diet), engage in regular physical activity, protect heart and vascular health, avoid smoking, and ensure adequate sleep. The earlier you start, the better your chances of delaying the process, and now we’ll show you a tasty and simple way to do so.
From the Operating Room to the Kitchen: Dr. Rasouli’s Recipe
Dr. Jonathan Rasouli is not exactly what people imagine when they think of a surgeon. He is indeed a senior spine neurosurgeon at Northwell Health in New York, but the wisdom he applies in the operating room isn’t reserved solely for scientific papers—he cooks with it. In recent years, Dr. Rasouli has been explaining to others how much impact diet has on memory and how delicious and healthy it is to use it to protect the brain. Rasouli believes that diet is not only a therapeutic tool but also a means of prevention—especially when it comes to brain health. According to him, there are plenty of things we can’t control when it comes to dementia or Alzheimer’s, but there are also things we can, and the food we eat is one of them. After years of medical research and plenty of kitchen experiments, he developed a simple recipe that he eats every week. A warm lentil stew with spinach, garlic, and turmeric—easy to prepare, nutritious, delicious, and above all, brain-boosting.
Dr. Rasouli’s Recipe – A Heartwarming, Brain-Boosting Lentil Stew
Dr. Rasouli didn’t reinvent the wheel. His stew is based on the principles of the Mediterranean diet and the MIND diet mentioned earlier. Studies have shown that adhering to a menu tailored to these methods may reduce the risk of Alzheimer’s by up to 53%. “It’s not magic—it’s simply understanding what your body needs and giving it that regularly,” says the doctor. “I make the following dish at the end of the week, and it lasts almost the entire week,” he shares. “It’s convenient, healthy, and gives me peace of mind—both in body and mind.”
Ingredients:
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1 cup dried red lentils (a source of fiber and plant-based protein)
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1 small onion, chopped (a source of B vitamins, vitamin C, and minerals)
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2 cloves garlic, minced
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2 cups chopped spinach (a source of folic acid and vitamin K)
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1 tablespoon extra virgin olive oil (a source of omega-9 and polyphenols)
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1 teaspoon turmeric (a powerful antioxidant)
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1 teaspoon coriander (optional)
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3 cups vegetable broth
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Salt, black pepper, and cumin to taste
Preparation:
1. Heat the oil in a medium-large pot, add the onion, and sauté until translucent.
2. Add the garlic and spices—sauté for a minute until the pot releases a fragrant aroma.
3. Add the lentils and broth or water with vegetable stock powder, bring to a boil, and simmer for 20 minutes.
4. Add the spinach and cook for an additional 5–7 minutes.
5. Serve hot—as a light dish or a full meal alongside quinoa or brown rice.
In Summary
If there’s one thing we’ve learned from Dr. Rasouli, it’s that you don’t need a medical degree to start protecting your brain—just good intentions and one simple pot. This dish won’t permanently or completely protect your brain from dementia or Alzheimer’s, but it reminds us that big changes start with small steps: the right seasoning, smart dietary choices, and care for our health. So, before you head out shopping next time, it might be worth adding some spinach, lentils, and turmeric to your cart and cooking for yourself and your loved ones something that could become a small, nourishing tradition for good memory, in body and soul.
Image sources: Northwell Health, depositphotos.com
