How diet and supplementation can keep you sharp
Every journey through life comes with its own set of changes and challenges, and ageing is no exception. One of the most common concerns associated with growing older is the fear of cognitive decline. While it’s true that our brains change with age, the good news is that cognitive impairment is not an inevitable part of the ageing process. There are proactive steps you can take to maintain and even enhance your brain function, and a significant part of that equation is your diet and supplementation.
Nabila Mayet-Cassim explores ways to support your cognitive health through nutrition and supplementation.
FUEL YOUR BRAIN WITH A NUTRIENT RICH DIET
A well-balanced diet is the cornerstone of brain health. As we age, our brain’s nutritional needs may change, and it’s important to adapt our diets accordingly. Dr Elenia Kolokotronis, Clinical Nutritionist
provides her expert dietary tips to keep your brains sharp.
Omega-3 Fatty Acids: These essential fats found in fatty fish like salmon, walnuts, and flaxseeds are known to support brain health. Omega-3s have been linked to improved cognitive function and a reduced risk of cognitive decline.
Antioxidant-Rich Foods: Fruits and vegetables such as berries, spinach, and kale are packed with antioxidants. These compounds help protect our brain cells from damage caused by free radicals, potentially reducing the risk of neuro-degenerative diseases.
Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat bread over refined grains. Whole grains provide a steady supply of glucose to the brain, which is its primary source of energy.
Lean Proteins: Incorporate lean proteins like poultry, lean cuts of meat, and beans into your diet. These foods contain amino acids that are essential for neurotransmitter production, supporting
cognitive function.
Stay Hydrated: Dehydration can impair cognitive function, so make sure you’re drinking enough water throughout the day.
BRAIN-BOOSTING SUPPLEMENTS
In addition to a nutritious diet, certain supplements have been associated with improved cognitive function and brain health. Always consult with a healthcare professional before adding supplements to
your regimen.
Here are some supplements to consider:
Omega-3 Fish Oil: If you’re not getting enough omega-3s from your diet, consider a high-quality fish oil supplement. These supplements can support brain health and reduce inflammation.
Vitamin D: Many older adults are deficient in vitamin D, which has been linked to cognitive decline. A vitamin D supplement may be beneficial, but actual sun exposure is best practice for optimal cognitive function.
Vitamin B: B vitamins, including B6, B12, and folate, play a crucial role in brain function. They help reduce
homocysteine levels, which have been associated with cognitive impairment. Consider a B-complex supplement.
Ginkgo Biloba: This herbal supplement has been used for centuries to support memory and cognitive function. It may improve blood flow to the brain and protect against age-related cognitive decline.
Phosphatidylserine: Some studies suggest that this compound can support memory and cognitive
function, particularly in individuals with age-related cognitive decline.
MAINTAIN A HEALTHY LIFESTYLE
Dr Kolokotronis advises that while diet and supplementation are important, they should be part of a holistic approach to brain health. Other lifestyle factors can significantly impact your cognitive function:
Regular Exercise: Physical activity increases blood flow to the brain, stimulates the release of
neuro-protective chemicals, and can improve memory and cognitive function.
Mental Stimulation: Keep your mind active with activities like puzzles, reading, learning a new language, or taking up a new hobby. These activities help create new neural pathways and maintain cognitive function.
Social Connections: Engaging in social activities and maintaining strong social connections can protect against cognitive decline. Social interaction stimulate the brain and provides emotional support.
While ageing brings inevitable changes to our bodies, cognitive decline is not an inevitability. By focusing on a brain-healthy diet, appropriate supplementation, and maintaining a healthy lifestyle, we can take proactive steps to support our cognitive function as we age.
Remember that individual needs may vary, so it’s essential to consult with a healthcare professional to create a personalised plan for maintaining and improving your brain health. Dr Kolokotronis urges quarterly check-ups as a standard practice for those over 60. With the right approach, you can continue to enjoy a sharp and active mind well into your golden years.
Dr Kolokotronis carried out a comprehensive study involving 82 participants from diverse backgrounds in South Africa and various global regions, all aged 65 or older. We examined prevalent psychological issues such as anxiety, insomnia, and depression.
The study revealed a striking trend: many of these individuals had harboured romanticised expectations about retirement that did not align with the actual experience. Interestingly, the consensus among participants was that continued work played a significant role in alleviating their mental health challenges and reducing stress levels.
