Projections suggest that by 2060, about 14 million seniors in the U.S. will be affected by some form of dementia. Alzheimer’s disease, which is the most common type of dementia, is currently the seventh leading cause of death in the country. Although it is a common belief that memory loss is a normal part of aging, this is not the case. In fact, there are numerous measures that can be taken to prevent cognitive decline as we age.
While no single nutrient can prevent dementia on its own, proper nutrition can be used to address underlying risk factors and potentially reduce the risk of developing dementia. In this article, we’ll take a look at how nutrition affects cognitive abilities and discuss which nutrients deserve special attention to maintain your brain health.
What is dementia?
Dementia is an umbrella term describing a set of symptoms including difficulties with memory, thinking, judgment, decision-making, and performing activities of daily living. A person with dementia may have difficulty with even basic tasks such as taking a shower or preparing meals, and in the more advanced stages of the disease, constant care is often needed.
There are different types of dementia, including Alzheimer’s disease, vascular dementia, frontotemporal dementia, mixed dementia and others. In addition, some cases of dementia may be related to reversible factors such as side effects of medications, high intracranial pressure, vitamin deficiencies or hormonal changes in the thyroid gland. These reversible forms of dementia can be successfully treated by correcting the underlying cause, resulting in the symptoms of dementia disappearing.
Characteristic symptoms of dementia include short-term memory problems, difficulty finding words, loss of orientation even in familiar surroundings, forgetting the location of common objects, and difficulty performing familiar tasks. In addition, age and genetics can increase the risk of dementia, but lifestyle also plays a significant role. There are many lifestyle factors that can increase the risk of dementia. These include:
- Hypertension
- Diabetes or prediabetes
- Obesity
- Smoking
- Alcohol use
- Lack of physical activity
- Depression
- Social isolation
Although many consider dementia a normal part of aging, the reality is that many of the risk factors can be modified through diet and lifestyle changes. Making these changes can be a very effective way to reduce your risk of dementia.
What is the importance of nutrition in maintaining brain health?
Maintaining brain health and preventing dementia requires an individualized approach. The development of dementia is a complex process that can be influenced by multiple factors, inflammation playing a key role among them. Chronic inflammation often stems from an unhealthy diet and lifestyle. It is important to know that eating habits should be considered as an opportunity to prevent dementia.
The standard American diet, which is high in ultra-processed foods, sugars, and anti-inflammatory oils, often lacks essential nutrients that support brain health. This type of diet can contribute to chronic inflammation in the body, which in turn leads to the accumulation of pro-inflammatory mediators that damage tissues and organs. Increasing levels of inflammation in the body can lead to insulin resistance, which is thought to be a leading factor in the development of Alzheimer’s disease.
Switching to an anti-inflammatory, nutrient-dense diet is an effective approach to preventing and managing inflammation and insulin resistance. Such a diet can bring benefits by improving the composition of the gut microbiome, optimizing immune system functions and reducing oxidative stress in the body. Ultimately, these effects can significantly ease the burden on the brain, thereby supporting its health.
How can specific nutrients reduce the risk of dementia?
In order for the brain to function, it requires a lot of energy (in the form of ATP), and obtaining this energy requires the intake of nutrients. Without a balanced nutritional diet and adequate intake of nutritional supplements, the brain has less energy. Furthermore, it is unable to defend against inflammation, insulin resistance, oxidative stress, free radicals and toxins. On the other hand, the intake of nutrients such as omega-3 fatty acids, antioxidants, B vitamins, vitamin D, selenium, ginkgo biloba, and choline can help optimize energy production and combat the underlying causes of cognitive decline.
Key nutrients to reduce dementia risk
Although a single nutrient is unlikely to reduce the risk of dementia on its own, there are nutrients that are key to maintaining a healthy brain. These substances play an important role in various aspects of brain function: they help the structural construction of brain cells, improve communication between them, help to effectively remove harmful waste and reduce inflammation. Collectively, these functions contribute to maintaining brain health as we age. Here are some of the key nutrients that are especially important for brain health and maintaining cognitive function.
Omega-3 fatty acids: The brain’s best friend
Omega-3 fatty acids are key to brain health. They provide energy and maintain structure for cell membranes. A deficiency in essential Omega-3 fatty acids is associated with a higher risk of dementia, and an imbalance between omega-6 and omega-3 fats can contribute to difficulties related to cognitive function and memory. Omega-3, especially DHA, has anti-inflammatory properties that protect the brain and support cognitive function.
Antioxidants: Protecting the brain from oxidative stress
Oxidative stress may be one of the main risk factors for dementia. The brain needs a lot of energy, but energy creation itself is a major generator of reactive oxygen species (ROS) and free radicals that can damage the brain. In addition, the brain’s antioxidant capacity is limited, so providing adequate dietary antioxidants from vitamins and minerals may be one way to protect the brain.
Antioxidants reduce oxidative stress that can lead to brain damage. Minerals such as selenium and zinc, as well as vitamins A, C and E, act as antioxidants, protecting the brain from damage and supporting cognitive function.
Vitamin B complex: Nutrition of the nervous system
The group of B vitamins includes eight water-soluble vitamins, namely thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate (B9) and vitamin B12. Although each has unique benefits, B vitamins act as coenzymes for various bodily processes and as such play an important role in brain function. B vitamins help create energy for the brain, synthesize and repair DNA and RNA, methylate and create neurotransmitters and other signaling molecules. Inadequate intake of B vitamins can increase the risk of cognitive decline, so it is important to consume a variety of dietary sources of B vitamins.
Vitamin D: Maintenance of cognitive functions
Vitamin D is also important for brain health, as it supports communication between cells and supports the immune system. Low levels of this vitamin have been linked to a variety of diseases, including cognitive decline. Vitamin D provides brain protection, supports cell-to-cell communication in the brain and increases synaptic plasticity.
Choline: Support for brain cellular structure
Perhaps one of the most important but least known nutrients for brain health is choline. It is produced in small amounts by the body, but humans do not produce enough, so we must obtain it through the diet. Choline is vital for early brain development and is needed for the structural integrity of brain cell membranes and also for communication between brain cells. Choline is also needed for the production of the neurotransmitter acetylcholine, which is crucial for memory and mood.
Porexan® – nutritional supplement with multiple benefits in dementia
Porexan® is a high-quality nutritional supplement enriched with a blend of Ginkgo biloba extract, selenium, vitamin B5 and vitamin B6. The product offers comprehensive support for brain health and general body well-being.
- Ginkgo biloba is known for its ability to improve circulation and cognitive function, while protecting against oxidative stress and maintaining blood vessel health. This makes it particularly useful in the treatment and prevention of dementia and other neurological conditions.
- Selenium is a powerful antioxidant that helps reduce cellular aging and support the thyroid gland. It supports the immune system and helps prevent DNA damage that can contribute to the development of cognitive impairment.
- Vitamin B5 (pantothenic acid) plays a key role in the regulation of the nervous system and energy metabolism in cells. This vitamin improves mental activity, promotes concentration and relieves symptoms of depression.
- Vitamin B6 supports the general health of the nervous system and is important for the synthesis of neurotransmitters such as serotonin and norepinephrine, which affect mood and cognitive function. It also supports the production of melatonin, which is essential for regulating sleep and the biological clock.
The valuable nutrients that are present in the composition of Porexan® make it an ideal choice for maintaining cognitive functions and general health. The nutritional supplement is recommended for the elderly or those at risk of developing dementia and other neurological disorders.
