Natural + simple ways to support your cognitive function and more.
Eat more omega-3 fats
- Specifically, EPA and DHA. DHA is especially important for neurological function.
- A 2022 systematic review noted, “ingestion of omega-3 fatty acids increases learning, memory, cognitive well-being, and blood flow in the brain.”
- A 2023 meta-analysis found that “dietary intake or long-term supplementation of omega-3 fatty acids may help reduce risk of AD or cognitive decline.”
Make it practical:
- Consume wild-caught fish high in omega-3’s regularly.
- Talk with your doctor about using a high-quality omega-3 supplement.
Improve your sleep
- During sleep, special immune cells called microglia clean up daily wear-and-tear in your brain.
- A 2021 systematic review stated, “suboptimal sleep causes cognitive decline and probably accelerates Alzheimer’s Disease (AD) progression.”
- A 2022 systematic review also found that “the frequency and severity of sleep disturbance appear to follow the evolution of cognitive impairment.”
Make it practical:
- Prioritize your sleep.
- If you’re having any issues falling asleep or staying asleep, talk with your doctor for support sooner rather than later. (We can do a lot to support this with naturopathic/functional/integrative medicine.)
Stay well-hydrated
- Approximately 75% of your brain is water. Yes, water!
- A 2021 randomized controlled trial with 76 college-age males found that better hydration “improved processing speed, working memory, and mood” compared to dehydration.
- A 2021 systematic review found “dehydration in older people is associated with increased mortality, poorer course of illness and increased costs for health services.”
Make it practical:
- Fill a reusable 32oz glass bottle with water and drink by lunchtime. Then refill and drink another by dinnertime.
- Gradually work up to this amount.
- Discuss with your doctor prior to making big changes, especially if you have any health conditions.
Minimize refined sugars
- Sugar is notorious for fueling chronic inflammation in the body, including your brain.
- A 2022 meta-analysis found that “SSB [sugar sweetened beverage] intake is positively associated with the prevalence of cognitive disorders. Therefore, attention should be paid to reducing SSB intake as an early intervention for cognitive disorders.”
- A 2022 study noted, “Long-term hyperglycemia was a major independent factor associated with rapid cognitive decline in middle-aged adults with diabetes. Maintaining ideal glucose levels in diabetes at midlife might prevent later rapid cognitive decline.”
Make it practical:
- Skip drinks with any added sweeteners (including artificial and natural sweeteners).
- Check labels and look up nutrition info as needed, especially for specialty coffee drinks and other beverages/items you purchase when out.
- Limit sweets/dessert consumption.
Resources include:
doi: 10.7759/cureus.30091
doi: 10.1016/j.ajcnut.2023.04.001
doi: 10.1111/jsr.13229
doi: 10.3390/ijerph19148457
doi: 10.1007/s00281-020-00816-x
doi: 10.3390/ijerph16111891
doi: 10.3390/nu13103645
doi: 10.1016/j.archger.2021.104380
doi: 10.1016/j.jad.2022.06.048
doi: 10.1111/dom.14958
This blog and website do not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always check with your own healthcare provider before taking a new supplement and before making any significant diet, lifestyle, exercise or other changes. Never ignore professional medical advice in seeking treatment because of something you have read on this site. If you think you may have a medical emergency, immediately call your doctor or dial 911.