The Top 3 Nutrients to Boost Your Brain
Updated: Nov 2
The Link Between Nutrition and Brain Health
When it comes to maintaining overall well-being and healthy ageing, we often prioritise physical fitness and healthy eating.
However, the importance of nutrition and lifestyle choices on brain health cannot be overstated. It's never too early or too late to adopt healthy habits.
Nutrition for a Healthy Brain
The brain, the control centre of our body, requires proper nourishment to function optimally and prevent cognitive decline. In this blog post, we will explore the vital connection between brain health and nutrition, supported by evidence-based information.
Take Care of Your Brain
The brain is an incredibly energy-demanding organ. Essential nutrients, including vitamins, minerals, healthy fats, and antioxidants, play a crucial role in supporting brain health and optimal cognitive function.
Top 3 brain boosting foods and essential nutrients:
Omega-3 Fatty Acids: These healthy fats are vital for brain development and function. Research suggests that omega-3 fatty acids, particularly docosahexaenoic acid (DHA), play a crucial role in maintaining cognitive abilities and reducing the risk of neurodegenerative diseases. Sources rich in omega-3s include fatty fish (such as salmon and mackerel), walnuts, flaxseeds, and chia seeds.
Antioxidants: Antioxidants combat oxidative stress and inflammation in the brain, protecting against age-related decline and improving cognitive function. Foods rich in antioxidants, such as berries (blueberries, strawberries), dark chocolate, spinach, and green tea, can be beneficial for brain health.
B Vitamins: B vitamins, including folate, vitamin B12, and vitamin B6, are crucial for maintaining a healthy nervous system and preventing cognitive decline. Sources of B vitamins include leafy green vegetables, legumes, eggs, fish, and fortified cereals.
The Gut-Brain Connection
Emerging research has highlighted the significance of the gut-brain axis, a complex bidirectional communication network between the gut microbiota and the brain. The composition of the gut microbiome can influence brain function, mood, and behaviour. A healthy gut microbiota supported by probiotics and prebiotic fibre is associated with improved cognitive performance and mental well-being.
Probiotics: Consuming probiotic-rich foods, such as yoghurt, kefir, sauerkraut, and kimchi, can promote a healthy gut microbiome and positively impact brain health. Probiotics help maintain the balance of beneficial bacteria in the gut, leading to improved cognitive function and reduced symptoms of anxiety and depression.
Prebiotic Fibre: Prebiotic fibre serves as nourishment for beneficial gut bacteria, promoting their growth and diversity. Foods rich in prebiotic fibre include onions, garlic, bananas, asparagus and whole grains. By supporting a healthy gut microbiome, prebiotic fibre indirectly supports brain health.
Brain health for Women in Midlife and Menopause
Nourishing your brain with a healthy diet and lifestyle during midlife and menopause is essential for maintaining cognitive function, emotional well-being, and overall quality of life. These practices can help women navigate the challenges and changes associated with this life stage while promoting long-term brain health and vitality.
Nourishing your brain with a healthy diet and lifestyle during midlife and menopause is crucial for several reasons:
Cognitive Function: As we age, cognitive function naturally undergoes changes. However, midlife and menopause can bring about more pronounced cognitive changes, including memory lapses and difficulty concentrating. A diet rich in healthy fats like omega-3 fatty acids, antioxidants, and vitamins can support brain health and potentially slow down age-related cognitive decline.
Hormonal Changes: Menopause is marked by a significant drop in oestrogen levels, which can affect brain function. Oestrogen has neuroprotective properties, and its decline can lead to increased susceptibility to conditions like Alzheimer's disease. A nutritious diet can help mitigate some of these effects by promoting overall brain health.
Mood Regulation: Hormonal fluctuations during menopause can contribute to mood swings, anxiety, and depression. A balanced diet with essential nutrients can help regulate mood and reduce the risk of mood disorders, promoting emotional well-being during this transition.
Heart Health: A healthy diet and lifestyle are crucial for maintaining cardiovascular health. Heart health is closely linked to brain health, as a compromised circulatory system can reduce blood flow to the brain, increasing the risk of cognitive decline and stroke.
Bone Health: Osteoporosis becomes a significant concern for women during and after menopause. A diet rich in calcium and vitamin D supports bone health, reducing the risk of fractures and falls that can have cognitive and overall health implications.
Energy and Vitality: A nutritious diet and regular physical activity can boost energy levels and overall vitality, helping women stay active, engaged, and mentally alert during midlife and beyond.
Quality of Life: A healthy diet and lifestyle contribute to an improved quality of life by reducing the risk of chronic diseases, improving sleep, and enhancing overall well-being. This, in turn, can positively impact cognitive and emotional health during midlife and menopause.
Lifestyle Factors for Optimal Brain Health
What can you do to support your brain health?
In addition to nutrition, certain lifestyle factors including stopping smoking and reducing alcohol consumption can contribute significantly to brain health and cognitive function.
Here are some more lifestyle factors that have been shown to improve brain health:
Regular Physical Exercise: Engaging in regular physical activity improves blood flow to the brain, promotes the growth of new neurons, and enhances memory and cognitive abilities. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, jogging, or swimming.
Quality Sleep: Sufficient sleep is crucial for cognitive function, memory consolidation, and overall brain health. Aim for 6-8 hours of quality sleep each night by maintaining a consistent sleep schedule and adopting relaxation techniques such as mindfulness meditation before bed.
Mental Stimulation: Keeping the brain active through lifelong learning, puzzles, reading, and engaging in new activities can help build cognitive resilience and reduce the risk of cognitive decline.
Understanding the connection between nutrition, lifestyle choices, and brain health is paramount in our pursuit of optimal well-being. Nurturing our brain health through proper nutrition and lifestyle choices is essential for maintaining cognitive function, preventing cognitive decline, and promoting overall well-being. Go to my blog recipe section for some more brain boosting recipes.
Improve brain function with nutrition
As you can see, the evidence-based information in this blog emphasises the significance of incorporating brain-boosting nutrients, nurturing a healthy gut-brain connection, and adopting lifestyle practices that support optimal brain function.
Numerous studies also support the role of specific nutrients in promoting brain health. For instance, research conducted by Morris et al. (2015) demonstrated the association between higher intake of omega-3 fatty acids and reduced cognitive decline in older adults. Another study by Devore et al. (2014) found that higher dietary intake of antioxidants, particularly flavonoids found in berries, was linked to better cognitive performance in women.
The influence of the gut-brain connection on brain health is also supported by scientific research. For instance, a study by Cryan and Dinan (2012) emphasised the bidirectional communication between the gut microbiota and the brain, highlighting the impact of a healthy gut microbiome on cognitive function and mental well-being.
Furthermore, lifestyle factors such as reducing alcohol consumption, stopping smoking, engaging in regular physical exercise, quality sleep, and mental stimulation have all been shown to enhance brain health and reduce the risk of cognitive decline.
Personalised nutrition for brain health
Remember to consult with a healthcare professional or registered nutrition practitioner to develop an individualised plan that suits your specific needs and goals. Book your free call with Lisa to find out how personalised nutrition and health coaching can help you lose weight and support your brain health in midlife.
Please note: This blog post is meant for informational purposes only and should not replace personalised advice.
Morris, M. C., et al. (2015). Fish consumption and cognitive decline with age in a large community study. JAMA Internal Medicine, 175(6), 1094-1103.
Devore, E. E., et al. (2014). Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology, 75(2), 231-241.
Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: The impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience, 13(10), 701-712.
Angevaren, M., et al. (2008). Physical activity and enhanced fitness to improve cognitive function in older people without known cognitive impairment. The Cochrane Database of Systematic Reviews, 16(3), CD005381.
Spira, A. P., et al. (2014). Sleep duration and cognitive decline in older adults: A systematic review and meta-analysis of longitudinal studies. Sleep Medicine, 15(6), 1003-1013.