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The foods we eat can play a major role in how we feel, how our bodies behave and yes, even how our brains function. For instance, Nature, the world’s leading multidisciplinary scientific journal, reported that obesity can be associated with mild cognitive impairments. The NIA has also noted that regularly eating high-sodium foods could potentially lead to health issues like heart disease and diabetes, which are also harmful to the brain. Luckily for us, however, there are plenty of healthy food options that are both delicious and beneficial for cognitive health.
Recently, the “Mediterranean diet” has been garnering a lot of good press from scientific experts and publications for its positive impact on both the body — including digestive health — and the brain. The Mediterranean diet, so-called because it features many foods that are popular in the Mediterranean region, includes less red meat and salt and more plant-based foods, whole grains, fish and olive oil. Foods that are rich in omega fatty acids — like fish, walnuts, flaxseeds and other sources of healthy fats — are considered some of the best foods for brain health, since omega fatty acids help increase mental focus and slow cognitive decline.
Additionally, foods that are high in polyphenols (i.e., micronutrients that are packed with powerful antioxidants) are known to help lower levels of oxidative stress and inflammation, which can also help prevent or even reverse age-related brain deficits. Some of these foods, including blueberries and strawberries, have even been shown to slow the rate of cognitive decline by up to two and a half years. The science is clear: Eating certain foods can have a measurably good impact on the health of your brain, so next time you’re preparing a meal, load up your plate with healthy fats and leafy greens.
Sometimes it can be hard to constantly maintain a healthy diet or to ensure that you get 100% of your required daily nutrients from the food you eat. However, the brain depends on micronutrients to perform many important functions, and as a result, nutrient deficiencies sometimes lead to cognitive decline. For this reason, many people have begun turning to dietary and brain health supplements to make sure they reap the healthy benefits these supplements can provide.
Nootropics are a class of natural supplements that can be beneficial for proper brain function. Some nootropics are known to help boost memory and general cognitive performance, as well as motivation, creativity and alertness. Wellness stores have shelves full of numerous types of nootropics — which can include a mix of ingredients, such as choline, acetyl-L-carnitine, creatine, ginseng, bacopa and flavonoids — but based on the current available research, some of these are more proven to make a difference than others.
As previously mentioned, omega fatty acids are extremely beneficial for brain health; the brain cannot function properly without omega-3 polyunsaturated fatty acids, and a deficiency in this nutrient can lead to difficulties with learning and memory. Most of the omega fatty acids in the human diet come from fish, though, which not everyone likes to eat and that some cannot consume more than once or twice a week. Fish oil and docosahexaenoic acid (DHA) supplementation have therefore become popular means of obtaining omega fatty acids. According to the National Center for Biotechnology Information (NCBI), studies have shown that supplementation with DHA, the principle omega-3 fatty acid in the brain and heart, can improve both memory and reaction time.
Various new dietary and cognitive supplements are cropping up all the time, and some, such as those containing gingko biloba and B vitamins, have proven in clinical trials to be effective for boosting brain health. If you think you may not be getting enough of a certain nutrient through your diet alone, consult with your doctor about potentially adding supplements to your daily routine.
