Photo: Supplied.
BY CHEREE SHELDON, QUALIFIED NATUROPATH, FLANNERYS ORGANIC WHOLEFOOD MARKET, VICTORIA POINT HOMECO CENTRE
As we age, cognitive decline is a natural part of the aging process. From memory, mood, and function, it’s important to support your brain health with lifestyle, diet, and targeted supplements. It could really make a difference in overall longevity and mental vitality. Chronic stress, a poor work-life balance, a high-pressure lifestyle, excess food consumption combined with poor dietary choices, limited exercise, and lack of sleep all contribute negatively to the health of our brain.
Symptoms to be mindful of include:
Cognitive concerns such as forgetfulness, lowered resistance to things outside of your control, feeling overwhelmed, being easily frustrated, increased mood swings, and brain fog. Continual inflammatory processes in your body, such as viral or bacterial infections, autoimmune conditions, or chronic pain, can also lead to the accumulation of toxic substances, creating neuroinflammation.
Inflammation and Flavonoids
Breaking the cycle of inflammation can be achieved by using flavonoids. Look for supplements that lower brain inflammation with targeted flavonoids to improve mental energy. An anti-inflammatory diet is important – focusing on wholefoods that aren’t processed or sprayed with chemicals. Support your body’s nutritional needs while reducing the burden of inflammation on your brain.
Sleep Support and Hydration
Let me introduce you to the glymphatic system – an amazing mechanism of the body that “washes the brain” while we sleep. Removing neurotoxic waste products and distributing neurotransmitters, glucose, and lipids into the brain more effectively. The need for sleep is critical to have this wash process. If you’re struggling with getting a good night’s rest, pop in and speak to our Naturopaths to support your lifestyle – from magnesium, herbal tonics, or dietary advice. Brain fog or headaches can be a result of dehydration. Have mineral-rich water to feed your cells by adding some Celtic salt or electrolytes.
Protein, Creatine, and Amino Acids
Our brains need protein. As we process protein, it breaks down into amino acids, which are crucial for supporting our neurotransmitters. Three key amino acids that support our brain are arginine, glycine and methionine. These combine to create creatine and ultimately the energy source ATP, fuelling cellular energy and cognitive function as we age.
Healthy Fats and Omegas
The brain is 60% fat! The myelin sheath that surrounds nerves and the membranes of cells are all made from lipids (or fats). The brain can synthesise all the lipids it requires apart from DHA, and this molecule doesn’t easily cross the blood-brain barrier. EPA polar lipids enable omega-3 transport to the brain, enhancing cognitive function and inhibiting inflammation pathways.
Omega 3 polyunsaturated fats DHA and EPA support brain health in many ways: it increases glymphatic clearance, supports blood-brain barrier integrity and can influence neuroplasticity, which is the ability of the brain to rewire. Look for a DHA-rich polar lipid, combined with EPA from algal oil or clean fish oil, to meet your needs.
Herbal Cognitive Support
My top five herbs to support brain function, memory, attention, and focus are Ginkgo, Bacopa, Gota Kola, Rosemary, and Lion’s Mane. Supplementing with herbs and nutrients is particularly useful for times that require a higher cognitive load, such as exams, preparing for a presentation, or when you need increased cognitive sharpness. If you’ve got a family history of cognitive decline, start supporting your brain health and mental resilience early.
It’s important to seek professional healthcare advice before consuming any supplements to ensure they’re right for you. Our naturopaths are available to support your personal wellbeing needs.
