• Building Better Brains

 Cart
The Role of Nutrition in Brain Health and Longevity

The Role of Nutrition in Brain Health and Longevity

Oct 13 Sean Orr, M.D.

Introduction

As we age, maintaining brain health becomes increasingly important. Cognitive decline isn't an inevitable part of aging; there are steps you can take to support your brain's vitality. This post delves into how nutrition impacts brain health and longevity, and what you can do to promote a sharp mind throughout your life.

 

The Aging Brain

Aging can bring changes in brain structure and function, such as:

  • Slower processing speeds
  • Mild memory lapses
  • Decreased neurotransmitter production

 However, lifestyle factors like diet, exercise, and mental stimulation play significant roles in how your brain ages.

 

Key Nutrients for Brain Health

1. Omega-3 Fatty Acids
  • Sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts.
  • Benefits: Support cell membrane integrity and may aid in cognitive function [1].

 2. Antioxidants

  • Sources: Berries, dark chocolate, leafy greens.
  • Benefits: Combat oxidative stress that can damage brain cells [2].

3. B-Vitamins

  • Sources: Whole grains, eggs, legumes.
  • Benefits: Essential for energy production and neurotransmitter synthesis [3].

4. Vitamin D

  •  Sources: Sunlight exposure, fortified foods, fatty fish.
  •  Benefits: May play a role in cognitive health and mood regulation [4].

5. Magnesium

  • Sources: Nuts, seeds, whole grains.
  • Benefits: Involved in nerve transmission and neuroplasticity [5].

 

Dietary Patterns Supporting Brain Health

 1. Mediterranean Diet

Emphasizes fruits, vegetables, whole grains, fish, and healthy fats. Associated with lower risks of cognitive decline [6].

 2. DASH Diet

Focuses on reducing sodium and increasing intake of nutrient-rich foods. May help maintain healthy blood pressure, benefiting brain health [7].

 

Lifestyle Factors

1. Physical Activity

Regular exercise increases blood flow to the brain and can promote neurogenesis (the growth of new neurons) [8].

2. Mental Stimulation

Activities like puzzles, reading, and learning new skills can strengthen neural connections [9].

 3. Social Engagement

Maintaining social connections supports emotional well-being and cognitive function [10].

 

 

Neuronutrient Supplements for Brain Health

Eating a balanced diet is foundational and can be life-changing.  It also can be very difficult to sustain over time, and nutritional supplements can help ensure you're getting adequate amounts of essential nutrients. 

Action Potential Supplements are designed for a lifestyle of healthy longevity. Our products are formulated to support your brain health as you age:

  

Conclusion

 

Nutrition plays a pivotal role in brain health and longevity. By making mindful dietary choices and considering supportive supplements, you can promote cognitive vitality well into your golden years. 

Take proactive steps toward a healthier brain. Visit www.myactionpotential.com to find supplements that align with your longevity goals.

 

Disclaimer: The information provided in this blog post is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Please consult with a qualified healthcare professional before making any changes to your diet or supplement regimen.

 

References

 

  1. Yurko-Mauro, K., et al. (2010). Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. *Alzheimer's & Dementia*, 6(6), 456–464. https://doi.org/10.1016/j.jalz.2010.01.013
  2. van der Zwaluw, N. L., & van de Rest, O. (2019). Impact of nutrition on cognition in older adults. *Proceedings of the Nutrition Society*, 78(2), 159–165. https://doi.org/10.1017/S0029665118002653
  3. Joseph, J. A., et al. (2009). Reversing the deleterious effects of aging on neuronal communication and behavior: Beneficial properties of fruit polyphenolic compounds. *The American Journal of Clinical Nutrition*, 81(1), 313S–316S. https://doi.org/10.1093/ajcn/81.1.313S
  4. Weng, J., & Liang, D. (2018). The role of functional components in different berries and their effects on human health. *Food & Function*, 9(8), 4081–4091. https://doi.org/10.1039/C8FO00978C
  5. Smith, A. D., et al. (2010). Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: A randomized controlled trial. *PLoS One*, 5(9), e12244. https://doi.org/10.1371/journal.pone.0012244
  6. Kennedy, D. O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—A review. *Nutrients*, 8(2), 68. https://doi.org/10.3390/nu8020068
  7. Annweiler, C., et al. (2013). Vitamin D and cognitive performance in adults: A systematic review. *European Journal of Neurology*, 20(8), 1089–1099. https://doi.org/10.1111/ene.12172
  8. Groves, N. J., & Burne, T. H. J. (2017). Vitamin D deficiency in early life and the risk of neuropsychiatric disorders. *Frontiers in Neuroscience*, 11, 314. https://doi.org/10.3389/fnins.2017.00314
  9. Slutsky, I., et al. (2010). Enhancement of learning and memory by elevating brain magnesium. *Neuron*, 65(2), 165–177. https://doi.org/10.1016/j.neuron.2009.12.026
  10. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The role of magnesium in neurological disorders. *Nutrients*, 10(6), 730. https://doi.org/10.3390/nu10060730
  11. Scarmeas, N., et al. (2006). Mediterranean diet and risk for Alzheimer's disease. *Annals of Neurology*, 59(6), 912–921. https://doi.org/10.1002/ana.20854
  12. van den Brink, A. C., et al. (2019). The Mediterranean diet and cognitive functioning in older adults: A review of observational studies and intervention trials. *Nutrients*, 11(6), 1250. https://doi.org/10.3390/nu11061250
  13. Smith, P. J., et al. (2010). Effects of the DASH diet on cerebral blood flow: Results from the dietary approaches to stop hypertension (DASH)–sodium magnetic resonance imaging (MRI) ancillary study. *Nutrition & Metabolism*, 7(1), 63. https://doi.org/10.1186/1743-7075-7-63
  14. Berendsen, A. A. M., et al. (2017). The Dietary Approaches to Stop Hypertension diet, cognitive function, and cognitive decline in American older women. *Journal of the American Medical Directors Association*, 18(5), 427–432. https://doi.org/10.1016/j.jamda.2016.11.019
  15. Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. *Proceedings of the National Academy of Sciences*, 108(7), 3017–3022. https://doi.org/10.1073/pnas.1015950108
  16. Stillman, C. M., et al. (2020). Exercise training interventions for improving cognitive performance in older adults: A systematic review and meta-analysis. *Neuropsychology Review*, 30(4), 451–467. https://doi.org/10.1007/s11065-020-09425-2
  17. Valenzuela, M. J., & Sachdev, P. (2009). Can cognitive exercise prevent the onset of dementia? Systematic review of randomized clinical trials with longitudinal follow-up. *American Journal of Geriatric Psychiatry*, 17(3), 179–187. https://doi.org/10.1097/JGP.0b013e3181953b57
  18. Baggetta, P., & Alexander, P. A. (2016). Conceptualization and operationalization of executive function. *Mind, Brain, and Education*, 10(1), 10–33. https://doi.org/10.1111/mbe.12100
  19. Fratiglioni, L., et al. (2004). Influence of social network on occurrence of dementia: A community-based longitudinal study. *The Lancet Neurology*, 3(10), 605–613. https://doi.org/10.1016/S1474-4422(04)00862-9
  20. Kelly, M. E., et al. (2017). The impact of social activities, social networks, social support and social relationships on the cognitive functioning of healthy older adults: A systematic review. *Systematic Reviews*, 6(1), 259. https://doi.org/10.1186/s13643-017-0632-2

 

To top