Brain Health & Function

Nutrition
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June is national Alzheimer’s and Brain Awareness Month, so we have decided to put together some information about various factors that can have a positive or negative impact on brain health and performance. Alzheimer’s disease is a brain disorder that leads to problems with behavior, memory and thinking. It is common in individuals over the age of 60 and is more common in females. Research over the last decade has revealed how certain lifestyle choices can lead to or prevent/manage this condition. Although Alzheimer’s is an irreversible disease, recent studies have shown improvements in symptom management for Alzheimer patients that maintain a healthy diet and adequate exercise. 

  1. Key Nutrients to Support Brain Health & Optimal Function  
  • Omega 3’s 
  • A decline in Omega 3’s has been shown in Alzheimer’s patients in areas of the brain associated with memory and cognition (Ajith, 2018). 
  • A diet rich in Omega-3’s could be beneficial in improving cognitive and brain function (Ajith, 2018). 
  • Food sources include fish oils, nuts, seeds, fatty fish (such as salmon). 
  • Vitamin E 
  • Studies have shown that vitamin E may lower oxidative damage in the brain and improve cognitive function in people with Alzheimer’s (Browne et al., 2019). 
  • Vitamin E is a crucial antioxidant that can be found in nuts, seeds, and green leafy vegetables (such as spinach and broccoli). 
  1. Effects of Exercise on Brain function3 
  • Exercise helps pump more oxygen to the brain by increasing heart rate. More blood to the brain also means more key nutrients that are required in brain function. 
  • Along with nutrients being delivered to the brain, exercise release hormones to promote the growth of brain cells. 
  • Exercise also promotes plasticity in the brain by stimulating growth of connections between cells in crucial cortical areas of the brain. 
  1. Health Conditions Affecting Cognitive Function  

The National Institute of Health indicates that the following health conditions could impact cognitive function: 

  • Dementia (including Alzheimer’s) – This condition is characterized by memory loss and diminished of other cognitive functions.  
  • Heart diseases and high blood pressure – These conditions can lead to stroke and blood vessel changes, related to dementia.   
  • Stroke – This condition can damage blood vessels in the brain, increasing the risk for vascular dementia.  
  • Diabetes – Advanced diabetes causes damage on blood vessels in the entire body, including the brain. Consequently, the risk of strokes and heart attacks increase, and so the risk associated with Alzheimer’s. 

References 

1. Ajith T. A. (2018). A Recent Update on the Effects of Omega-3 Fatty Acids in Alzheimer’s Disease.  

Current clinical pharmacology, 13(4), 252–260. 

2. Browne, D., McGuinness, B., Woodside, J. V., & McKay, G. J. (2019). Vitamin E and Alzheimer’s  

disease: what do we know so far?. Clinical interventions in aging, 14, 1303–1317.  

3. Chen, W. W., Zhang, X., & Huang, W. J. (2016). Role of physical exercise in Alzheimer’s disease.  

Biomedical reports, 4(4), 403–407. https://doi.org/10.3892/br.2016.607