Healthy Eating for Better Hearing and Cognitive Health: A Chef’s Perspective

By Chef Suzette Bologna, Rockin' This Kitchen 

As a private chef for hire, I am passionate about creating nourishing meals that are a source of energy, but also a powerful tool to enhance our overall well-being. When it comes to brain health and hearing, nutrition plays an undeniably vital role. The connection between a balanced diet and cognitive function has been well documented, but it's equally important to recognize how a healthy brain, can also mean better hearing! 

I’ve worked closely with Dr. Keith Darrow, who continues to educate the world on linking hearing, brain health, and nutrition. His insightful work is reflected in his "Healthy Food Healthy Brain" recipe book, which offers a wealth of information on how we can eat our way to better brain health. In this article, I will walk you through how healthy eating can support cognitive function, highlighting some of the key recipes from Dr. Darrow’s cookbook that will help you nourish both your brain and your ears as you do everything in your power to prevent decline. 

The Connection Between Food, Hearing, and Brain Health 

Our brain and our hearing are intimately connected. The auditory system relies on complex neural networks to process sounds and translate them into meaningful information. Over time, however, the brain can lose some of its ability to process these sounds efficiently. This can lead to cognitive decline, hearing loss, tinnitus or all of three. But what if I told you that the foods we consume have the potential to preserve our cognitive functions and protect our hearing as we age? 

Nutrition is more than just fuel for the body—it’s the key to maintaining healthy brain function and protecting the intricate networks that help us hear. Healthy eating can help reduce inflammation, support nerve regeneration, and improve blood circulation to the brain, all of which are crucial for hearing and cognitive health. 

Dr. Darrow’s “Healthy Food Healthy Brain” cookbook outlines a variety of recipes that feature ingredients proven to support brain and hearing health. These recipes incorporate anti-inflammatory foods, antioxidants, and vital nutrients such as omega-3 fatty acids, vitamin E, magnesium, and folate. Each of these nutrients contributes to maintaining healthy brain cells, reducing the risk of neurodegeneration, and optimizing auditory function. 

The Power of Omega-3 Fatty Acids 

Omega-3 fatty acids are essential for maintaining healthy brain function and supporting the structures in our auditory system. These healthy fats are involved in brain cell structure and function, and they play a role in reducing inflammation and oxidative stress—both of which are harmful to cognitive health and hearing. 

One of my favorite recipes from Dr. Darrow's cookbook that highlights the importance of omega-3s is the Grilled Salmon with Lemon and Dill. Salmon, rich in omega-3s, is a fantastic source of these essential fats, and this dish is packed with flavor and nutrition. 

Grilled Salmon with Lemon and Dill 

Ingredients: 

• 4 salmon fillets 

• 2 tbsp olive oil 

• 1 lemon (zested and juiced) 

• 1 tbsp fresh dill (chopped) 

• Salt and pepper to taste 

Instructions: 

1. Preheat your grill or grill pan to medium-high heat. 

1. Brush the salmon fillets with olive oil, and season with salt, pepper, lemon zest, and lemon juice. 

1. Grill the salmon fillets for about 4-5 minutes per side, or until they are cooked through and have nice grill marks. 

1. Sprinkle with fresh dill just before serving. 

This simple yet flavorful recipe not only provides your body with the much-needed omega-3s for brain and hearing health, but it’s also packed with vitamin D and antioxidants, which can support overall immune health and inflammation reduction. 

Antioxidants for Brain Health 

Another key factor in supporting cognitive and auditory function is antioxidants. Antioxidants help protect brain cells from free radicals and oxidative stress, which can accelerate aging and contribute to the deterioration of cognitive abilities. This is particularly important when considering the health of the auditory system, as the cochlea (the part of the ear responsible for hearing) is highly sensitive to oxidative damage. 

Incorporating a variety of fruits and vegetables into your diet is one of the most effective ways to introduce antioxidants into your system. Dr. Darrow’s Berries and Spinach Smoothie is an excellent example of how to incorporate powerful antioxidant-rich foods into your diet. 

Berries and Spinach Smoothie 

Ingredients: 

• 1 cup fresh spinach 

• 1 cup mixed berries (blueberries, raspberries, strawberries) 

• 1 banana 

• 1 cup almond milk (or your preferred milk) 

• 1 tbsp chia seeds 

• 1 tbsp honey (optional) 

Instructions: 

1. Place all ingredients into a blender. 

1. Blend until smooth and creamy. 

1. Pour into a glass and enjoy! 

Berries like blueberries and strawberries are rich in anthocyanins, which are powerful antioxidants that help protect brain cells from oxidative stress. Spinach, on the other hand, is loaded with vitamins C and E—both of which are essential for reducing inflammation and supporting cognitive function. This smoothie is a perfect breakfast or mid-day snack that boosts brain health and protects hearing in the process. 

Magnesium: The Calm Brain Nutrient 

Magnesium is often referred to as the “calm brain” nutrient, as it plays an essential role in reducing neuroinflammation, improving sleep quality, and promoting relaxation. It also helps regulate blood flow, ensuring that the auditory system receives the nutrients it needs to function optimally. 

One of the best ways to incorporate magnesium into your diet is by enjoying foods like leafy greens, legumes, and nuts. Dr. Darrow’s Magnesium-Rich Green Salad is a wonderful, easy way to get more magnesium into your meals while enjoying a fresh, vibrant dish. 

Magnesium-Rich Green Salad 

Ingredients: 

• 2 cups mixed greens (arugula, spinach, kale) 

• 1/2 cup cooked quinoa 

• 1/4 cup pumpkin seeds 

• 1/4 cup sliced almonds 

• 1/4 cup dried cranberries 

• 1 tbsp olive oil 

• 1 tbsp balsamic vinegar 

• Salt and pepper to taste 

Instructions: 

1. In a large bowl, combine the mixed greens, quinoa, pumpkin seeds, almonds, and cranberries. 

1. Drizzle with olive oil and balsamic vinegar, then toss gently to combine. 

1. Season with salt and pepper to taste, and serve immediately. 

This vibrant salad is not only a magnesium powerhouse, but it also contains healthy fats, fiber, and a variety of vitamins and minerals that promote brain and hearing health. The seeds and almonds provide magnesium, while quinoa offers protein to keep you energized and focused throughout the day. 

Vitamin E: Protecting Brain Cells 

Vitamin E is another crucial nutrient for brain health, as it acts as a potent antioxidant that helps protect brain cells from oxidative stress and damage. It is also known to support memory and cognition, making it a vital nutrient for aging adults who want to maintain mental clarity. 

Dr. Darrow’s Avocado and Almond Toast is an excellent way to get a dose of vitamin E, as both avocado and almonds are rich sources of this important nutrient. 

Avocado and Almond Toast 

Ingredients: 

• 1 ripe avocado 

• 2 slices whole grain bread 

• 1/4 cup sliced almonds 

• Olive oil (for drizzling) 

• Salt and pepper to taste 

Instructions: 

1. Toast the whole grain bread slices until golden and crispy. 

1. Mash the ripe avocado in a small bowl and spread it evenly over the toast. 

1. Sprinkle with sliced almonds and drizzle with a touch of olive oil. 

1. Season with salt and pepper, and serve immediately. 

This simple yet delicious toast provides heart-healthy fats from avocado and almonds, which help nourish the brain and auditory system. It’s a quick, satisfying meal or snack that delivers a variety of nutrients, including vitamin E. 

Conclusion: A Balanced Diet for Better Hearing and Cognitive Health 

Eating for better hearing and brain health doesn’t require drastic changes to your diet—rather, it’s about making mindful choices to include nutrient-dense foods that support cognitive function and protect the auditory system. Dr. Keith Darrow’s “Healthy Food Healthy Brain” cookbook is an invaluable resource for anyone looking to take a proactive approach to their health by incorporating brain- and hearing-boosting foods into their meals. 

By focusing on omega-3-rich foods, antioxidants, magnesium, and vitamin E, you can nourish your body and brain, all while enjoying delicious and wholesome meals. I encourage you to try the recipes featured here, and explore the many other options available in Dr. Darrow’s cookbook. Small changes in your diet can have a significant impact on your hearing and brain health, and with the right approach, you can enjoy the benefits for years to come. Happy cooking—and here’s to your health! 

To Learn More About Dr. Keith Darrow and his treatment team in Arizona, visit www.hearingtotinnitus.com 

To request a copy of his other books, “Preventing Decline:  Advances in the Medical Treatment of Hearing Loss and Tinnitus,” or “Silenced:  The Medical Treatment of Tinnitus” 

This article was inspired by Dr. Keith Darrow's "Healthy Food Healthy Brain" cookbook and Chef Suzette Bologna’s passion for nourishing meals that support cognitive and hearing health to prevent decline in our aging population. For more recipes and guidance on optimizing brain and hearing health through food, please visit the Hearing and Brain Centers of America.