Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare [siahmsr wellness]

Reviewed medically by SIAHMSR 

Diet for brain health & cognition;

Healthy nutrient rich food for mental powers &improved cognition in elderly

   There is a conspicuously important link between our mental health and the food intake . There have been many research studies to describe this connection between the dietary pattern of intake and the mental state, which is so intricate and complex.

Research studies have found that our food and the nutrients we get out of these foods affect our mental health very much. The crucial nutritional factors for better cognition, mood and emotional stability are carbohydrates, proteins, essential fatty acids and some minerals like selenium. This is only a generalized classification. Each specific nutrient has its own role in influencing our mood, cognition, mental abilities, work efficiency etc.

What is meant by power of cognition?

Cognition is the mental action or process of acquiring knowledge and understanding through thought, experience and our senses. It helps in understanding, storing and retrieving information; making decisions and in producing appropriate responses.It helps to control our thoughts and behavior. Cognitive functioning is very essential in our daily life as our thinking and action is ruled by that.

 Human brain has 100 billion nerve cells and they have numerous neuronal connections ,that are regulated by neurotransmitters. The major neurotransmitters are dopamine, noradrenaline, serotonin, acetylcholine, glutamate and GABA.

People with obesity often experience cognitive impairment and they have problems in regulating their behavior. Impulsive actions and food addictions are more common in them.

Mild cognitive impairment (MCI] and dementia

Mild cognitive impairment (MCI) is the intermediate phase  between normal aging-related changes in cognitive brain function and dementia.

Obesity, metabolic syndrome, insulin resistance and diabetes mellitus have been associated with an increased risk of cognitive dysfunction and neurodegeneration.

Dementia is characterized by deficits in memory, cognitive function and behavior severe enough to affect social or occupational functioning. Every individual affected with MCI do not progress to dementia or total memory loss  affecting social interaction and work.

Out of dementia patients,approximately 75% is of the Alzheimer’s disease (AD) type, with or without vascular dementia, and 15% is vascular in origin[ stroke related].Oxidative stress appears to play a key role in the initiation and progression of AD.

Vascular dementia has its causation or etiology in cerebrovascular disease, and its risk factors include hypertension, hyperlipidemia, cigarette smoking, diabetes mellitus, male sex,  genetics and loss of cerebral tissue. Over 60% of stroke survivors may have some degree of cognitive impairment, and a few of them will develop overt or true full blown dementia. Vascular cognitive impairment can occur either alone or in connection with Alzheimer’s disease.

Omega-3 fatty acids & their role in improving cognitive brain function 

The two most important and biologically active omega-3 Fatty acids helping cognition are eicosapentaenoic acid (EPA) and docosahexaenoic acid [DHA]

The parent omega-3 FA is α-linolenic acid (ALA), from which all omega-3 FAs are ultimately derived. The major dietary sources of ALA are vegetable oils such as soybean and canola oils, and flaxseed oil. ALA is also found in a variety of plant products, including nuts, seed, vegetables, legume, grains and fruits.

 Conversion of dietary ALA to DHA and EPA is minimal, so the most effective way to get DHA and EPA is to consume fish and fish oils which are the richest sources of DHA and EPA.

Omega-3 fatty acids  can play an important role in maintaining cognitive function in aging individuals.

The omega-3  fatty acid,docosahexaenoic acid is a major constituent of neuronal membranes. In association with  another long-chain omega-3 fatty acid, eicosapentaentoic acid,  it contributes much to neuronal functioning, related with neuronal inflammation, oxidation and cell death, as well as on the development of the characteristic pathology of Alzheimer’s disease.

 Omega-3 Fatty acids may prevent vascular dementia also through their effects on lipids, inflammation, thrombosis and vascular function.

Omega-3 fatty acids have been shown to play a critical role in early brain development and cognition also .

Nutritious foods for better brain functions & cognition

·       Take whole grain carbohydrates

     Keep up your blood sugar level stable. Low levels of glucose may make you feel low, nervous and bad-tempered.High blood sugar levels also will damage your nerves .

     Taking whole grain carbohydrates with a balanced diet  may help you maintain a healthy blood sugar levels ,when compared with other sugary high glycaemic index foods which cause a sudden spike or increase in your blood sugar levels.

     Therefore it is recommended that intake of  food with low glycaemic index  and whole grain carbohydrates can be  a healthy choice for weight loss, improved cognition,work efficiency and mental wellbeing.

·        Stay hydrated by taking adequate amount of water

     Dehydration can affect your mood, energy level and ability to concentrate and focus.Water constitute the major part of all our body fluids and plays a vital role in the metabolic functions of our body. Drink 2- 3litres fluids everyday to improve your mental and physical capacity of cognition and work.

·      Healthy fats for your brain

     Your brain needs healthy fats for neuronal development. [Especially for children and expectant mothers]. Essential fatty acids or omega fatty acids are very important for brain growth in the proper way.

 Omega 3 and omega 6 fatty acids are required in equal quantities and these EFAs you may get from olive oil, rapeseed oil, nuts, seeds, oily fish, avocados, milk and eggs.

Avoid trans fats – often found in processed or packaged foods – as they can be bad for your mood and your heart health.

·        Include more whole grains, fruits and vegetables in your diet

     They contain  all the vitamins and minerals your brain and body need to stay well.

·        Include some protein with every meal

     It contains an amino acid' tryptophan' that your brain uses to help regulate your mood. The amino acid tryptophan is essential for the formation of serotonin, a neuro transmitter which determines the happiness level of a person.

·         Your gut can reflect on your mental health

The brain and the gastrointestinal (GI) system are closely connected. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression.keep your gut healthy and disease free.Take more vegetables&fruits with fibers.your gut can speed up or slow down your activities if you're stressed. Healthy food for your gut includes fruit, vegetables, beans and probiotics. Curd,yogurt ,kefir, sauerkraut,tempeh are good natural sources of probiotics. Probiotic supplements also are available. 

    Probiotics are beneficial bacteria of gut  which help in many ways ;probiotics improve digestion,promote heart health and they reduce depression.probiotic intake also enhances the beauty of your skin.

·      Caffeine intake can affect your mood

     It can cause sleep problems, especially if you drink it close to bedtime. Caffeine is found in coffee, tea, cola, energy drinks and chocolate.Heavy coffee intake can cause irritability,anxiety,nausea and restlessness. Several studies have shown that caffeine worsen depression.

The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, or MIND diet & its role in preventing cognitive decline and age related deterioration in mental powers.

 It targets the health of the aging brain. Dementia or loss of memory and other abilities of thinking is the sixth leading cause of death in the United States, driving many people to search for ways to prevent cognitive decline.

 Both the Mediterranean and DASH diets helps in the preservation of cognitive function as well as cardiovascular health.It also helps to regulate diabetes and aids in healthy ageing.

The MIND diet recommends specific “brain healthy” foods to include, and five unhealthy food items to limit.

   The healthy items the MIND diet guidelines suggest include:

3+ servings a day of whole grains

1+ serving a day of vegetables (other than green leafy)

6+ servings a week of green leafy vegetables

5+ servings a week of nuts

4+ meals a week of beans

2+ servings a week of berries

2+ meals a week of poultry

1+ meal a week of fish

Mainly olive oil if added fat is used.

The unhealthy items, which are higher in saturated and trans fat, include:

Less than 5 servings a week of pastries and sweets

Less than 4 servings a week of red meat (including beef, pork, lamb, and products made from these meats)

Less than one serving a week of cheese and fried foods

Less than 1 tablespoon a day of butter/stick margarine.

The MIND diet contains foods rich in certain vitamins, carotenoids, and flavonoids that are believed to protect the brain by reducing oxidative stress and inflammation. Researchers found a 53% lower rate of Alzheimer’s disease for those with the highest MIND  diet scores.Some important foods to boost productivity include:

Almonds,green tea, bananas,dark chocolates,eggs,water,apple, berries ,yogurt are superfoods that increase your productivity and work efficiency. Try it out and make them  a part of your diet.

References for further reading.

  o  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190204/#:~:text=The%20term%20essential%20fatty%20acids,6%20(%CF%89%2D6).

o   https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/essential-fatty-acid
o   https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/
               o   www.ahrq.gov/clinic/tp/o3mchtp.htm.
o  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2826215/#:~:text=DHA%20is%20essential%20for%20brain,vision%20%5B24%2C25%5D.
o   https://pubmed.ncbi.nlm.nih.gov/17030753/
o   https://pubmed.ncbi.nlm.nih.gov/18031707/
o   https://pubmed.ncbi.nlm.nih.gov/14728627/