Tansy Knox’s Mediterranean Plan for Cognitive Health

Tansy Knox didn’t grow up eating Mediterranean food. Her meals were mostly fast, frozen, and fried—whatever could fit into her busy lifestyle as a freelance designer. But when her father began to show early signs of memory decline, everything changed.

“I started reading everything I could about brain health,” Tansy says. “And the Mediterranean diet came up again and again.” The more she researched, the more it made sense. Rich in healthy fats, antioxidants, and anti-inflammatory foods, the Mediterranean way of eating wasn’t just good for the heart—it supported the brain, too.

But she didn’t want to completely overhaul her life overnight. So, she eased into it. Breakfast became whole-grain toast with smashed avocado and a drizzle of olive oil. Lunch turned into colorful salads with olives, chickpeas, and grilled vegetables. Dinners featured lentil soups, roasted tomatoes, or her new favorite—grilled eggplant layered with herbs and garlic.

The shift wasn’t just physical—it was emotional. “I felt more grounded,” Tansy says. “Less foggy, more alert.” Within weeks, she noticed her focus improving. She wasn’t forgetting little tasks or losing track of conversations as often.

Her father, too, began following the plan—with her support. “We cook together now,” she smiles. “And it’s one of the most meaningful things we do.”

For Tansy, the Mediterranean diet is no longer a temporary experiment. “It’s not about being perfect,” she says. “It’s about building a lifestyle that gives your mind and body the chance to thrive.”

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Social connections play a significant role in Olivia’s mental well-being. She makes it a point to stay connected with family and friends, valuing quality time and meaningful conversations. Additionally, she enjoys reading and listening to music as ways to unwind and relax.

Olivia’s balanced approach to fitness and mental care not only keeps her in top physical shape but also ensures she remains mentally resilient and happy. Her tips serve as a valuable guide for anyone looking to improve their overall well-being and lead a more fulfilled life.