How to Improve Brain Health and Cognitive Function: Our 7 Top Tips

 

 What is cognitive health?

 

The brain is the most powerful and complex part of the human body with an average of 86 billion neurons working behind the scenes on our behalf. The Salk Institute has recently shown that the memory capacity of our brain is 10 times greater than what we thought, at the petabyte range, or as much as the entire internet! The health of our brain is the key to success in all aspects of life, as well as to maintaining a high quality of life as we begin to age. In today's world of rapid change, maintaining cognitive function is more important than ever.

 

The CDC defines a healthy brain as “one that can perform all the mental processes that are collectively known as cognition, including the ability to learn new things, intuition, judgment, language, and remembering.”  This includes higher order executive functions, like goal setting, planning, decision-making, regulating emotions, and situational awareness. Unfortunately, modern life can challenge our cognitive health. Harm to our brain health may result from poor diet, chronic stress, unhealthy habits (smoking & drinking), illness, medication, depression, loneliness, and many other negative influences.  As we age, it’s normal to experience some loss in cognitive function; as many as 30% of older populations self-report some cognitive decline.  However, more than 55 million people worldwide are now living with dementia which is a significant concern as our population ages.

 

The good news is that the brain has a built-in recovery system. Neuroplasticity is the brain’s ability to evolve and recover by repairing and reforming neural pathways in the brain.  Whether we are seeking to achieve optimal brain function for peak performance, or to prevent cognitive decline as we age, there are numerous lifestyle changes we can make to enhance our cognitive abilities and ensure our brains stay sharp. In this blog, we'll explore a variety of strategies, including exercise, diet, stress management, sleep, social engagement, brain training, and supplements that can help boost cognitive function.

 

Exercise and Cognitive Health

 

Regular physical activity is one of the most effective means of increasing cognitive function. Exercise raises blood flow to the brain, contributing to the nourishment of brain cells and the growth of new neurons which is key for maintaining brain health. Besides that, exercise helps reduce inflammation and insulin resistance, both of which are conditions that may impair brain function over time. Exercise enhances the general health and the ability of the brain to resist damage.

 

Most Effective Types of Exercise

 

Engaging in a variety of exercises can yield the best results for cognitive health. Aerobic exercises, such as walking, running, swimming, and cycling are particularly beneficial as they improve cardiovascular health and increase oxygen flow to the brain. These activities can also help reduce stress and anxiety, which are known to impair cognitive function. Strength training, like lifting weights or using resistance bands, can also enhance cognitive function by increasing the production of growth factors that promote brain cell survival and plasticity. Furthermore, incorporating activities like yoga or tai chi can improve balance, coordination, and focus, all of which contribute to better cognitive health.

 

Research Findings on the Effect of Exercise

 

Studies have shown that individuals who engage in regular physical activity have better memory, attention, and executive function compared to those who are sedentary. For example, a study published in the Journal of Alzheimer's Disease found that older adults who participated in moderate-intensity exercise for six months showed significant improvements in memory and cognitive function. Exercise has also been linked to a reduced risk of cognitive decline and dementia.

 

For more insights, check out the Cleveland Clinic's article on exercise and brain health: https://health.clevelandclinic.org/exercise-and-brain-health.

 

The Impact of Diet on Cognitive Function

 

What we eat has a profound impact on our brain health. Diets rich in antioxidants, healthy fats, vitamins, and minerals can help protect the brain from oxidative stress and inflammation, which are known to contribute to cognitive decline.

 

The Mediterranean Diet:  The Mediterranean diet is renowned for its brain-boosting benefits. This diet emphasizes the consumption of fruits, vegetables, whole grains, nuts, seeds, and healthy fats, particularly olive oil. It also includes moderate amounts of fish and poultry and limited intake of red meat and sweets. The Mediterranean diet is rich in omega-3 fatty acids, antioxidants, and anti-inflammatory compounds, all of which support brain health. 

 

Reducing Sugar Intake: High sugar intake has been linked to impaired cognitive function and an increased risk of neurodegenerative diseases. Reducing sugar and simple carbohydrate consumption can help improve memory and concentration while reducing the risk of developing conditions like Alzheimer's disease. Choose natural zero-calorie sweeteners like stevia or monk fruit, and focus on eating whole, unprocessed foods to keep your sugar intake in check.

 

Gut-Brain Connection: In the last few decades scientists have discovered that the brain and the gut are closely connected through the Vegas nerve and that the health of the gut microbiome can have a significant effect on our mood and brain health. Therefore, you can support cognitive function by including high fiber foods in your diet as well as probiotic foods such as sauerkraut, yogurt and kefir.

 

For more information, visit Healthline's guide on improving memory through diet.

 

Brain-Boosting Foods: Incorporating specific foods into your diet can further enhance cognitive function. Some of the best brain-boosting foods include:

 

• Fatty Fish: Rich in omega-3 fatty acids, which are essential for brain health. (If you want a plant-based source of Omega-3 fatty acids – Bold Plant Omega 3-6-9 is an excellent choice!)
• Eggs: In addition to quality protein, eggs contain anti-inflammatory choline and are high in tryptophan, a building block for serotonin.
• Broccoli and leafy greens: High in antioxidants, fiber, essential minerals, and vitamin K, which is essential for brain health.
• Blueberries and other berries: Packed with antioxidants that protect the brain from oxidative stress.
• Turmeric: Contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties.
• Walnuts & Pumpkin Seeds: Rich in Omega-3s, magnesium, iron, zinc, and copper, which are vital for brain function.
• Coffee, Tea, & Green Tea: High in antioxidants and Green Tea also includes mood enhancing L-Theanine.

For additional scientific insights, have a look at this study published on NCBI.

 

Stress Management

 

Stress: A Brain Killer

 

A major threat to our brain health is chronic stress. According to recent studies, chronic stress and  associated high levels of cortisol impairs brain function in multiple ways. It disrupts the synaptic connections between brain cells, it shrinks the prefrontal cortex responsible for memory and learning and can actually destroy newly created neurons. So, stress will shrink your brain and kill brain cells!  Stress also stimulates the amygdala which is the part of the brain that is responsible for fear and anxiety. No wonder we can feel grumpy, distracted, and forgetful when experiencing stress.

 

Fortunately, stress management methods such as deep breathing, meditation, and yoga are the perfect antidote to the stress response.  These and other stress management techniques are known to reduce stress, enhance mental clarity and reduce the risk of cognitive degeneration. If you can create tools to manage your stress more efficiently, you will become better equipped to face these challenges when they come.

 

Meditation & Mindfulness

 

Meditation is a technique that has been around for centuries.  There are many different types of meditation, including Mindfulness Meditation which has been the subject of many recent studies. All methods are designed to train the mind to focus attention, slow the breath, and redirect thoughts.  Deep breathing and meditation practices have been shown to switch off the “fight or flight” stress response and switch on the “relaxation” response (parasympathetic nervous system) thus protecting the brain from harm and shifting into a healing, restorative mode.

 

Recent research shows that Mindfulness Meditation reverses the effects of stress by increasing gray matter in the hippocampus, the part of the brain responsible for memory, and decreases the volume of the amygdala, the fear center.  Other studies show meditation improves memory and concentration and slows age-related cognitive decline; while also reducing feelings of stress, anxiety and depression.

 

Anyone can meditate and today there are many resources available to guide you: books, articles, apps, and videos.  Here is a simple breath awareness method you can try right now:

1. Close your eyes
2. Sit up straight & tall
3. Relax the muscles in your face and shoulders
4. Notice your breath
5. Allow the movement of your breath to start from your abdomen first, expanding outward with each inhale, let go on the exhale
6. Let your attention rest on the flow of your breath
7. If you get distracted, simply come back to the flow of the breath
8. Rest and breathe, you can feel the results immediately!

 

The Significance of Good Quality Sleep

 

Good quality sleep is very important for our mind power. We can all relate to feeling foggy, slow, or irritable when we don’t get enough sleep. While we are asleep, our brain organizes memories, interprets information, and processes our experiences from the day. During deep sleep the brain also experiences a cleansing process as harmful waste is removed from the brain. Insufficient restorative sleep can have profoundly negative impacts on wakefulness, memory, mood, and cognition in general. Sleeping well isn't only about long hours; the quality of sleep has as much importance.

 

Find Better Sleep Quality

 

To enhance your sleep quality, research recommends maintaining a consistent sleep routine by going to bed and waking up at the same time every day. Your bedroom should be cool, dark, and quiet. Avoid caffeine and electronics before bed, as it can disrupt your sleep. Instead, wind down with calming activities such as reading, meditation or gentle stretching. Consistency is key, so try to get a regular amount of sleep each night and avoid large meals or strenuous activity before bedtime. Minimizing exposure to blue light emitted from screens in the evenings can also be beneficial. Sleep is crucial as it allows your brain to rest, making you refreshed and ready to face challenges.

 

Social Engagement and Cognitive Health

 

Social interaction is essential for improving cognitive function. Being a part of meaningful conversations in person (or even in writing), group activities, and close relationships all go a long way to keeping your brain active and healthy by providing stimulation, challenging the brain to process information, activating mental agility, and practicing communication skills. Social interaction also plays a role in emotional support which is an important part of cognitive health.

 

Being Social

 

This can include being part of clubs that meet in person, doing volunteer work, taking part in local activities and interacting with friends and family. Socializing on a regular basis can keep you from becoming lonely and depressed, both are factors of cognitive decline. Everyday exchanges over very simple things can lead to major cognitive benefits.

 

Supporting Research on Social Engagement

 

One of the key findings in a recent study by Nature is that people with good social networks have a reduced risk of cognitive decline and dementia. Older adults with a large social network tend to have better cognitive function and experience slower cognitive decline compared to those with fewer social connections. Other findings show that loneliness and hearing loss are both risk factors for dementia. This emphasizes the importance of maintaining and nurturing relationships regardless of one's age.

 

Exercise Your Brain

 

Just as we need to periodically schedule physical activities, our brains may also benefit from regular mental workouts. Keeping the brain stimulated with challenging activities can maintain cognitive functionality and lower risk for age-related degeneration.

 

Brain Game and Puzzle Playing

 

Keeping your brain active with tasks like playing brain games or solving puzzles can help ensure that your brain stays finely tuned. By making an effort to do these activities often, you stimulate different parts of your brain and drive neuroplasticity, which is the process by which the brain forms new connections and tweaks its wiring. You should try to carve out a small amount of time each day for brain games like Sudoku, crossword puzzles, and memory games. Keep in mind that broadening the variety of these activities can help make your mental exercise just a bit easier and less tedious.

 

Learn New Skills

 

Learning new skills is another great way to help stimulate cognitive function. From learning a new language, playing a musical instrument, or taking up a new hobby, these activities promote brain growth and increase cognitive function. There is no upper age limit when it comes to learning, and continuous learning can keep your brain active and ensure that you are mentally sharp throughout your life. Similarly, taking on new challenges also gives a sense of accomplishment and happiness which may be very good for protecting mental health.

 

Creativity Also Stimulates

 

Creativity is a terrific way to get your brain working.  Activities such as painting, writing, crafting, or gardening will challenge the mind, reduce stress and build new cognitive skills. Creative tasks lead to problem-solving and critical thinking, which are important in cognitive health. Pursuing any type of creative activity is fulfilling, and something that you can have a lot of fun doing while you’re at it!

 

Supplements for Cognitive Health

 

While lifestyle changes are fundamental for cognitive health, supplements can provide additional support. Explore Bold Botanica products that may provide support for healthy cognitive function, among them are: Bold Plant Omega 3-6-9 and Bold Lion’s Mane Mushroom.

 

Bold Plant Omega 3-6-9

 

Omega fatty acids, especially Omega 3, are essential for our brain health yet 80% of us do not get enough in our diet. However high demand for fish oil is stressing ocean ecosystems. Bold Plant Omega 3-6-9 features Ahiflower® oil, the most complete source of omegas from a single non-GMO plant, which is regeneratively cultivated by independent farmers in the UK, making it the perfect sustainably cultivated, plant-based source of these essential omegas.

 

Ahiflower® Oil features an optimal 4:1 ratio of omega 3:6, and contains the highest naturally occurring amount of beneficial stearidonic acid (SDA) at ~20%. It is the richest omega-3-6-9 oil (>85%), including good levels of anti-inflammatory GLA. Studies show Ahiflower® Oil has an up to 4 times better EPA conversion than flaxseed oil and that its omega-3s readily convert to DHA.

 

Bold Lion's Mane Mushroom

 

Studies have shown that Lion’s mane mushrooms (Hericium erinaceus) contain compounds that can stimulate the growth of brain cells. These compounds may promote the growth of neurons, the primary cells in the brain, and encourage the formation of new connections. Improved neuron growth could potentially enhance memory and cognitive function. Animal studies suggest that lion’s mane may protect against degenerative brain conditions characterized by progressive memory loss.

 

Bold Lion’s Mane Mushroom is formulated with two concentrated organic extracts made from the fruiting body – utilizing both hot water and ethanol to capture the broadest range of beneficial active compounds. Each capsule contains 115 mg bio-active beta-glucans, verified via 3rd party testing.

 

Improving cognitive function is essential for maintaining mental clarity, focus, and overall brain health. By incorporating regular exercise, a healthy diet, quality sleep, social engagement, brain training, and stress management into your lifestyle, you can significantly enhance your cognitive abilities. Start making these changes today and experience the benefits of a sharper, healthier mind.

 

References

1. https://www.healthline.com/nutrition/ways-to-improve-memory
2. Physical Exercise Enhances Neuroplasticity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296269/
3. Additional sources referenced in blog.

 

 This blog is intended for educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.