How many times have you faced some situations where you feel that you totally lost your memory and you laugh that you have started dementia? Yes, you laugh and you move on.
With time, no doubt, you have heard that one of your family members or someone else is suffering from mental disabilities such as poor attention, loss of memory, dementia…and their whole life is totally affected.
You recognized that is not a funny subject and you or someone you loved is at risk! You started to ask yourself multiple questions about the risk factors, consequences, prevention, treatment…. But, relax ! You are not alone…
In this article below, our guest of honor is “cognitive function”, we will take into consideration several points concerning this whole topic, especially the impact of nutrition on your cognitive function.
Your brain is the chef d’orchestre! Can you imagine that ? Every single thing you do, every single word you say, every single step you make and every little thing you think is controlled by your brain. It’s hard to imagine that, but all of your actions are the result of the transmission of electrical and chemical signals between neurons located in the human brain.
Cognition is a combination of processes in your brain that includes the ability to learn, remember, and make judgments: cognitive functions are mental processes that refer to a variety of mental abilities, such as:
attention-perception-memory-reasoning-planning-problem solving-decision making-language multitasking.
Like all body functions, when cognitive function is impaired, it can have a profound impact on your overall health and well-being.
Cognitive impairment is when you have trouble remembering, learning new things, concentrating, or making decisions that affect your everyday life. Cognitive impairment ranges from mild to severe levels:
you may begin to notice changes in cognitive functions, but still be able to do your everyday activities.
you may begin to lose the ability to understand the meaning or importance of something and the ability to talk or write, resulting in the inability to live independently.
Multiple factors combined are currently recognized as contributors to cognitive decline.
To work out if you have cognitive impairment, health professionals might ask you questions to test memory, concentration and understanding. They may also ask questions for your family, who might have noticed changes in your behavior over time. Doctors may ask questions, examine you and organize additional tests to try to find the cause.
Treatment will depend on what is causing the cognitive impairment.
No one can deny the importance of exercise for your physical health such as strong muscles, bones… but the most surprising is the important impact on your brain health also.
Regular physical activity can reduce your risk of cognitive decline, including dementia. In 2015, a cross-sectional study that took into consideration the association between physical activity level and subjective cognitive decline among US adults aged ≥45 years, found that cognitive decline is almost twice as common among adults who are inactive compared to those who are active.
Physical activity can improve your cognitive health, helping you think, learn, problem-solve, and enjoy an emotional balance. It can improve your memory and reduce anxiety or depression.
Don’t think twice, every little physical exercise can bring you several health benefits, just choose the exercise type that you prefer and move on! You don’t need to be a professional athlete to do it, just move on and start with small steps and always remember consistency is the key.
Most adults should get at least 150 minutes of moderate intensity physical activity weekly. This can be broken into 30 minutes a day, 5 days a week, why not? Here are some tips you can add to your daily routine to help you become more active: dancing, be physically active while watching TV, adding physical activity into your daily routine, walking the dog.
Your brain is always “on”, it is responsible for all your body functions, and takes care of them. Foods known under the name brain fuel are responsible for brain function. Here comes your role to take care, protect and support your brain.
Age-related cognitive decline may be a health concern for some patients. Multi-prolonged lifestyle interventions offer promise for the prevention and delay of cognitive decline. For example, there is growing evidence suggesting that a healthy diet can play a vital role in the maintenance of your cognitive health and in delaying cognitive decline.
Unhealthful eating is one of several poor health behaviors that have been associated with decrements in cognitive function.
Poor diet quality, characterized by a vitamin-deficient diet high in fats, sugar, red meat and processed foods, can exert a negative impact on your cognitive function through inflammatory processes:
In contrast, cross-sectional and longitudinal studies show a linkage between high consumption of saturated fatty acids over the lifespan and greater decline in global cognition and verbal memory, poor verbal learning, and increased risk of dementia. Furthermore, greater habitual intake of total sugars was associated with decreased verbal learning, and sugar-sweetened beverages and added sugar were linked to lower Mini-Mental State Exam scores among middle-aged and older adults.
Optimal nutrition is important as it plays a critical role in the development, maintenance, and regulation of physiological functioning across your lifespan.
It is important to highlight the role of nutrition during the early stages of life for brain development, promoting cognitive development long into your adult years. Diet influence a person’s cognition already in prenatal age since diet plays a key role in the maturation of vital organs and the establishment of neuronal connections.
The long term impact of nutrient shortages depends on the duration and extent of the shortage: while early nutrient shortages can reduce your brain cell production, later nutrient shortages can impact your cell size and complexity. Poor nutrition quality also impacts the complex chemical processes of your brain and can lead to less efficient communication between your brain cells. All nutrient shortages impact your brain development and cognitive function.
Children who are malnourished–not just fussy eaters but truly deprived of adequate calories and protein in their diet, especially during the first two years do not adequately grow, either physically or mentally. Their brains are smaller than normal which explains why they suffer from cognitive deficits, including: slower language and fine motor development, lower IQ and poorer school performance.
Studies have shown a positive relation between eating breakfast and effects on the cognitive functioning of well-nourished children (Hoyland et al., 2009; Taki et al., 2010). A study in 2011 showed that diets rich in sugar or saturated fats or high in calories are considered deleterious for neural function, as they act to elevate levels of oxidative stress and to reduce synaptic plasticity and cognitive functions (Gómez-Pinilla, 2011).
Iron is essential for the development of neurological pathways that influence your brain function. During the first two years of life, children experience rapid growth, which increases their iron requirement. Iron deficiency can negatively impact overall intelligence and cognitive development, especially if it occurs in early childhood.
It is important to highlight that nutrition during childhood is a big investment for the whole life.
| Some healthy foods | Some unhealthy foods |
|---|---|
Leafy Greens: Spinach and Kale are packed with folate, vitamins, and antioxidants, which promotes the development of new brain cells.
Leafy greens are also rich in vitamin-K, vitamin-C, vitamin-E and folic acid, all of which improve cognitive function. | Most processed, ‘fast foods’, pre-made, and boxed foods contain polyunsaturated fats. Polyunsaturated fats can cause inflammatory responses in brain tissue, which results in brain cell damage. |
Fish: Full of vitamin D and omega-3’s.Both vitamin D and omega-3 protect the brain from memory loss. Salmon, tuna, and sardines are all great sources of omega-3. | Processed sugars: Avoid simple carbohydrates like cake, candies.. because they turn into sugar and focus on complex carbohydrates (such as brown rice) |
Eggs: Rich in protein. It promotes brain development, concentration, and mental focus in children.
Additionally, egg yolks are one of the richest sources of the B-complex vitamin choline, which is associated with an improved neurological function |
Years after years, no doubt that nutrient-dense anti-inflammatory diets have taken the first place with reduced your risk of many chronic diseases such as diabetes, cardiovascular diseases…Studies have also shown that healthy diets that are high in phytochemicals and antioxidants, may be neuroprotective, may support your cognition, and may even slow your neurodegeneration.
Epidemiological and observational studies, as well as clinical trials, continue to demonstrate that higher adherence to specific diets that prioritise plant, whole grain, and healthy fat intake, such as the Mediterranean, DASH (Dietary Approaches to Stop Hypertension), and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diets, is associated with less cognitive decline and reduced risk of dementias such as Alzheimer’s disease. For example, a 2021 observational study in Greek that evaluate the effect of Mediterranean diet adherence on the cognitive abilities and psychological state of men and women (65 years or older) indicated that higher diet adherence was significantly associated with both better cognitive status and less depression symptoms.
Currently, a high consumption of diets rich in saturated fats and refined sugars and low intake of fruits, vegetables and water can negatively affect cognitive ability.
Adequate nutrition is necessary to optimise brain function and prevent cognitive decline:
it seems to improve your attention, memory and functional capacity. Foods rich in simple sugars are associated with difficulty in concentration and attention.
The quality and type of dietary fat can also affect your intellectual capacity: High saturated fat intake has been related to cognitive deterioration while the consumption of polyunsaturated fatty acids (docosahexaenoic acid) has beneficial effects in their prevention.
Vitamins B1, B6, B12, B9 (folic acid) and D, choline, iron and iodine exert neuroprotective effects and improve your intellectual performance.
Antioxidants (vitamins C, E, A, zinc, selenium, lutein and zeaxanthin) have a very important role in your defence against oxidative stress associated with mental deterioration and in the improvement of cognition.
Nuts are excellent sources of protein and healthy fats. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries, that is will be good for your heart and brain health.
| Important nutrients | Food sources |
|---|---|
Vitamin B1 (Thiamin) | Fortified breakfast cereals, pork, fish, beans, lentils, green peas, enriched cereals, breads, noodles, rice, sunflower seed, yogurt. |
Vitamin B6 (pyridoxine) | Beef liver, tuna, salmon, fortified cereals, chickpeas, poultry, some vegetables and fruits: dark leafy greens, bananas, papayas, oranges, and cantaloupe. |
Vitamin B12 | Fish, meat, poultry, eggs, dairy products, fortified breakfast cereals and fortified nutritional yeasts. |
Vitamin B9 (folic acid) | Dark green leafy vegetables (spinach, romaine lettuce, asparagus, broccoli), beans, peanuts, sunflower seeds, fresh fruits, fruit juices, whole grains, liver, seafood, eggs, fortified foods. |
Vitamin D | Cod liver oil, salmon, tuna fish, fortified orange juice, dairy, fortified plant milks, sardines, beef liver, egg yolk, fortified cereals. |
Choline | Beef, beef liver, egg yolks, chicken breast, fish, shiitake mushrooms, potatoes, beans, peanuts ,milk, yogurt, cruciferous vegetables (broccoli, cauliflower, cabbage), sunflower seeds. |
Iodine | Fish, shellfish (cod, canned tuna, oysters, shrimp), table salt labeled “iodized”, dairy (milk, cheese, yogurt), eggs, beef liver, chicken. |
Iron | Fish, shellfish (cod, canned tuna, oysters, shrimp), table salt labeled “iodized”, dairy (milk, cheese, yogurt), eggs, beef liver, chicken. |
Iron | Liver, red meat, dried fruits such as dried apricots, nuts, beans such as red kidney beans, chickpeas, edamame peas, soybean flour, fortified breakfast cereals. |
Vitamin C | Citrus (oranges, kiwi, lemon, grapefruit), bell peppers, strawberries, tomatoes, cruciferous vegetables (broccoli, cabbage, cauliflower), white potatoes. |
Vitamin E | Wheat germ oil, sunflower oil, safflower oil, soybean oil, sunflower seeds, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, pumpkin, red bell pepper, asparagus, mango, avocado. |
Zinc | Oysters, red meat, poultry, beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products. |
Selenium | Pork, beef, turkey, chicken, fish, shellfish, eggs, Some beans and nuts, especially Brazil nuts, |
Choline (as choline bitartrate), vegetable cellulose, vegetable magnesium stearate, silica.
Gluten, dairy, wheat, yeast, sugar, salt, artificial flavors, artificial sweeteners, artificial preservatives, artificial colors.
Solgar choline provides 350 mg of choline per vegetable capsule. Choline, a member of B complex, is a component of cell membranes and provides key support for optimal cellular function. Choline is used to synthesise acetylcholine, a neurotransmitter required for a healthy brain.
Thiamin (vitamin B1), hydroxypropyl methylcellulose, rice bran, stearic acid, magnesium stearate, pharmaceutical glaze.
Gluten, wheat, yeast, milk, corn, soy, artificial colors and preservatives.
Natures Plus vitamin B1 is a dietary supplement suitable for vegetarians, providing 300 mg of thiamine (vitamin B1) per tablet. Thiamine is a critical vitamin that offers several benefits for your health.
Vitamin B6 (as pyridoxine HCI), dicalcium phosphate, microcrystalline cellulose, vegetable stearic acid, vegetable magnesium stearate, vegetable cellulose.
Gluten, dairy, wheat, yeast, sugar, salt, artificial flavors, artificial sweeteners, artificial preservatives, artificial colors.
Vitamin B6 is part of the group of essential nutrients known as the B Complex; This formulation provides 50 mg of vitamin B6 per serving. Vitamin B6 plays an important role in several biological functions, ranging from contributing to metabolism through to supporting the psychological function and immune system.
Vitamin E, norwegian fish oil concentrate, omega 3 fatty acids, soft gel shellfish (fish gelatin, glycerin, water), mixed tocopherol. Contains fish.
Not available.
Super Omega-3 Gems provide the important omega-3s EPA and DHA, which support heart, brain, vision, and joint health.
Algae oil DHA concentrate (shizochytrium sp.), vegetable glycerin, vegetable starch, carrageenan, natural orange flavor, astaxanthin concentrate, silica rosemary extract, natural non-GMO mixed tocopherols (antioxidant), sodium carbonate.
Gluten, dairy.
Minami Algae Omega-3 is a 100% Vegan DHA made from algae (Schizochytrium) oil and delivers 500mg of Vegan DHA in just two small softgels. It contains no saturated fat and has a clean orange flavor with no fishy aftertaste. This formula is designed for vegans and vegetarians to support brain and eye health.
Vitamin E, gelatin, glycerin, soy oil, purified water.
Gluten, artificial colors, artificial preservatives.
Natures Plus Vitamin E is 100% pure and natural dietary supplement. These oil-based soft gels help promote optimal absorption of vitamin E.
Vitamin C, vitamin D, organic cognivia sage extract, organic neurofactor whole coffee fruit, organic turmeric, organic brain health lipid blend, organic embilic extract, organic gum arabic, organic dextrose, organic tapioca starch, organic brown rice, organic coating.
Gluten, dairy, soy,
Garden Of Life Dr Formulated Brain Health Memory and Focus promotes cognitive health support due to organic sage extract content. This formulation leads to an increase in BDNF production, a protein that is integral to a variety of processes including learning, memory, alertness and mood, as well as controlling body weight and energy metabolism.
Nutrition is important for each stage of your life, it can protect you from several problems physically and mentally. By limiting your intake of saturated fats, processed foods, fast foods, simple sugars and increasing fruits, vegetables, whole foods… you can offer your body protection and power to confront all the problems. Remembering what you eat can be a huge investment for the future.
Change requires effort, but it doesn’t have to be hard if you have the right knowledge and tools. We believe the first step in being your best healthy version is knowledge. We encourage everyone to be informed about their health and understand how nutrients, supplements, and products affect the overall wellness. And we are here to do just that. We are committed to educating the world about what wellness truly means.
