Stop cognitive decline with these 10 great dietary tips

by: | January 24, 2025
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cognitive-decline(NaturalHealth365)  For many baby boomers, it’s an unpleasant irony – the generation that famously declared, “Never trust anyone over thirty!” is now grappling with the undeniable signs of cognitive decline often accompanying aging.  Statistics on Alzheimer’s disease and other forms of dementia suggest we are on the brink of a catastrophic health crisis, particularly as we approach 2050.

However, the main takeaway of this article is hopeful: poor brain function is not inevitable.

Memory loss, forgetfulness, reduced focus, and diminished problem-solving abilities – commonly referred to as “senior moments” – can signal mild age-related cognitive decline.  Left unaddressed, cognitive decline may progress to Alzheimer’s or other forms of dementia.

Fortunately, evidence continues to show that cognitive decline is preventable – and, in some cases, even reversible.  For example, a recent study published in JAMA Neurology found that higher consumption of ultraprocessed foods is associated with significantly faster rates of cognitive decline.  The study, conducted on over 10,000 participants, highlights the importance of diet in protecting brain health.  Researchers observed that individuals consuming the highest amounts of ultraprocessed foods experienced up to 28% faster global cognitive decline and a 25% faster decline in executive function than those with the lowest consumption.

The good news?  Avoiding ultraprocessed foods and incorporating specific brain-boosting nutrients can be key in preserving and enhancing cognitive function.  Below, we’ll explore ten foods and nutrients that can optimize brain health and help prevent the early signs of dementia.

What causes cognitive decline?

Various physical changes in the aging brain can trigger cognitive impairment and memory loss.  Age-related thinning of the cerebral cortex, a decrease in the production of neurotransmitters (the brain’s “chemical messengers”), and the accumulation of neurofibrillary tangles and plaques can all compromise cognitive ability.

Factors contributing to these physical changes can include chronic inflammation, declining hormones, oxidative stress, and arterial dysfunction.  Lifestyle issues – such as obesity, overweight, lack of exercise, poor nutrition, and physical and chronic emotional stress – can also set the stage for age-related cognitive impairment.

Fortunately, diet, nutritional supplements, and lifestyle modifications can significantly slow cognitive decline and may even help restore function and memory – without the need for toxic medications.  Of course, as always, we suggest that you seek the advice of a trusted holistic physician to see what’s best for you.  Having said that, let’s take a closer look at some good ideas.

Count on cucumbers

Mildly flavored and refreshing, the humble cucumber has potent powers to promote brain health.  Studies have shown that cucumbers are rich in a flavonoid called fisetin, which prevents memory loss and age-related cognitive decline.

One study showed that cognitive improvements due to fisetin took place despite the continued formation of amyloid plaques (which are strongly associated with Alzheimer’s disease).  In other words, cucumbers benefited cognitive function despite physical manifestations of neurodegenerative disease being present in the brain.

Sharpen up the brain by eating strawberries

Like cucumbers, strawberries are packed with fisetin and a complement of healthful antioxidant and anti-inflammatory polyphenols.  Eating strawberries has been shown to reduce memory decline.

A study from Brigham and Women’s Hospital showed that older women who ate at least a cup of strawberries per week delayed cognitive aging by up to two and a half years – an impressive finding.  Naturally, it’s a good idea to buy organic foods – as often as possible – to lower your toxic burden.

Grab some grapes to lower brain stress

Grapes – especially the purple and red varieties – are high in anthocyanins, antioxidant natural plant pigments that can help fight oxidative stress in the brain.  However, their most important weapon against cognitive decline may be their content of resveratrol, a phenolic antioxidant molecule also found in red wine.

Resveratrol has known anti-aging effects and has been shown in studies to optimize overall brain metabolism and function.  In one double-blind study, 250 to 500 mg a day enhanced working and spatial memory in older adults.

Bank on blueberries

Blueberries are among the most effective superfoods for protecting against cognitive decline.  Extensive and well-documented studies show that they reduce oxidative stress, stimulate the growth of new neurons in the brain, and improve learning, memory, and overall cognitive performance.

If fresh berries are not available, no worries.  Experts say extracts, powdered, and frozen versions are just as potent as their fresh counterparts – if not more.

Get an assist from acetyl-L-carnitine

This natural compound – found in animal products such as meat, poultry, fish, and milk – is impressing researchers with its ability to combat aging-related mental changes.

In a recent review of 21 studies, researchers credited carnitine supplementation with ameliorating age-related cognitive deficits and brain deterioration. Daily amounts of 1.5 grams to 3 grams have been found to significantly preserve cognition.

Seek out spinach

Spinach, packed with anti-inflammatory vitamin K, racked up impressive results in research designed to evaluate its ability to protect against dementia.  In a five-year study involving 950 older adult participants, researchers found that those who ate a daily serving of spinach experienced a slower rate of mental deterioration.

Other leafy green vegetables with dementia-fighting powers include kale, Swiss chard, and romaine lettuce.

Check out choline

Choline is a water-soluble vitamin-like nutrient that helps the body make acetylcholine, a neurotransmitter indispensable to cognitive function.  Research has shown that a form of choline called glyceryl phosphoryl choline, or alpha GPC, can promote neurological improvement and provide relief of cognitive symptoms – in some studies, even outperforming pharmaceutical prescription medications!

Alpha-GPC has been found so effective that doctors currently advise it for stroke patients seeking to recover full cognitive function.  Most studies have used 400 mg of alpha-GPC three times a day.

Focus on fish oil

Fish oil is rich in EPA and DHA, two omega-3 fatty acids vital to neurotransmitter function.  In one study, researchers found that fish oil was associated with drastic improvements in cognitive decline over 18 months.

In another study, less than 2 grams of fish oil daily for 24 weeks significantly improved cognitive function in subjects with mild impairment.  (Note: To reduce the chances of contamination with heavy metals and pollutants, opt for high-quality fish oil from a reputable vendor.)

Gravitate towards green tea

Green tea is rich in an antioxidant called epigallocatechin-3-gallate (EGCG), which aggressively combats oxidation in the brain.  In addition, theanine, an amino acid present in green tea, has proven to improve memory and attention in people with mild cognitive impairment.

So, it’s unsurprising that this beneficial beverage has been linked in numerous population studies with superior cognitive function in aged populations.  Another “plus” for green tea is that it ameliorates the harmful effect of amyloid-beta proteins associated with Alzheimer’s disease.

Choose coenzyme Q10

This vitamin-like nutrient helps optimize the performance of mitochondria (cells’ “power generators”).  It has also been shown to improve outcomes in neurodegenerative disorders such as Alzheimer’s disease and other forms of dementia.

It is particularly important to ensure sufficient levels of CoQ10 if you are taking statin drugs.  You can increase your dietary intake of CoQ10 by eating beef, sardines, spinach, broccoli, and cauliflower.  CoQ10 is also available as a supplement.

Bonus tip: Go Mediterranean

When it comes to warding off cognitive decline, the Mediterranean diet might be your most valuable ally.  High in beneficial fats, fiber, and polyphenols, this healthful diet is associated with lower rates of heart disease, cancer, and obesity – and can help preserve mental function.

As we age, a certain amount of minor cognitive decline may happen.  However, the above ten foods and nutrients can help slow down and minimize its development, potentially preserving sharp mental function well into your ‘senior’ years.  Start eating better now, and enjoy the benefits for the rest of your life.

Sources for this article include:

NIH.gov
LifeExtension.com

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