As we age, mental sharpness may alter bit by bit. At the Toronto Functional Medicine Centre (TFMC), we can adapt treatment options to suit your biological needs, such as cognitive function concerns. 

Countless studies recognize that poor lifestyle factors (i.e. diet, sleep, exercise, smoking, etc.) can push for the formation of cognitive decline. But this deterioration may be prevented or delayed. It’s possible to identify which lifestyle constituents are potentially affecting your mental acuity, and then apply modifications. For example, adopting a diet rich in antioxidants, vitamins and minerals – and refraining from preservative-ladened foods – can potentially lead to brain function improvements. According to an article from Frontiers in Public Health, “Several micronutrients … as well as many polyphenols play a crucial role in cognitive health. Mediterranean, Nordic, DASH, and MIND diets are linked to a lower risk of cognitive decline and dementia.”

Dietary choices can act as “tools” for supporting your brain health. When this is combined with other lifestyle modifications, such as upping exercise and practising stress management, you can help further sustain cognition! In this article, the TFMC highlights key foods to try for supporting your mental performance.  

Top 7 Foods to Help Foster Cognitive Function

1. 1. Leafy greens: Whip up a lunchtime salad with lettuce, kale and spinach. According to a study from Neurology, eating “… approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging.” 
   2. Turmeric: This spice contains an active ingredient called curcumin. Curcumin has been praised by scientists for its anti-inflammatory and antioxidant effects! Studies have shown that it can boost BDNF levels in the brain, which could potentially help delay brain health-related declines.  
   3. Blueberries: “Emerging research suggests that compounds in blueberries…may improve memory, learning and general cognitive function, including reasoning skills, decision making, verbal comprehension and numerical ability,” explains Scientific American. So, why not pair your blueberries with trail mix? See why in the next point!
   4. Nuts: A boost in nut consumption has been linked to lowered risks for heart disease and neurodegenerative disorders. Nuts are boasting with  antioxidants, omega-3s and vitamin E. In fact, studies have shown that eating vitamin E-rich foods and supplements can also help reduce the risks for forming Alzheimer’s. 
   5. Green tea: Give green tea a try if you enjoy morning coffee. This Japanese tea contains caffeine, too, as well as nourishing free radical-fighting antioxidants. In fact, why not try matcha green tea? An article from the journal Molecules reported that matcha tea contains additional polyphenols compared to regular green tea. 
   6. Cold water fish: About 60% of your brain is fat, and half of that fat is composed of omega-3 fatty acids. Docosahexaenoic acid (DHA) is a type of omega-3 fatty acid found in fatty fish (i.e. salmon, herring, trout, sardines). DHA may protect the integrity of your brain’s plasma membranes and support synaptic function, which could further sustain cognition.  
   7. Eggs: Eggs contain choline, which is a nutrient that the body uses to make a neurotransmitter called acetylcholine. Acetylcholine supports both memory and mood. Studies have shown that adequate amounts of choline in the brain may shelter against cognitive decline and some types of dementia. 

Suggested reading : 9 Bite-Size Functional Medicine and IV Drip Tips for a Vibrant Summer in Toronto

BONUS TIPS: Adopting New Eating Habits 

Eating new food can promote transformative effects on your health! But how do you continuously make healthy food choices? We recommend getting advice from a functional medicine practitioner (i.e. naturopathic doctor, holistic nutritionist). This health provider can investigate your biology and tailor health advice for your needs. As you book your first session with us (click here to begin), read these tips to help you stick to healthy eating: 

• • Plan your meals each week. Stick to your shopping list, which should include ingredients you need to make nourishing salads, entrees, etc. 
  • Eat 2- 3  meals a day and have healthy snacks in between. This can prevent you from grabbing chips and cookies. Keep a container of trail mix in your purse or messenger bag.
  • Half of your dinner plate should be loaded with veggies. Aim for vegetables with vibrant colors and dark leafy greens. 

Lifestyle modifications can truly impact cognitive function, especially as you head into your golden years. Do you need a “meal makeover”? Or are you experiencing symptoms that may be triggered by low nutrient levels? Learn how our clinic works below. 

Boost Nutrition with our Personalized Medicine Approach to Health

Alleviating nutritional deficiencies may require some tailoring – this is because therapies that are successful for one person may not necessarily match another person’s biology! 

Our clinic aims to address the root cause of your health concerns without categorizing you into a group. With compassion and extensive experience, we take ample time to hear you to unravel your family history (genetics), lifestyle factors, physical activities, environmental factors, and more. These all play a part in tailoring a comprehensive treatment plan. When functional medicine testing is applied to scrutinize your cellular health, hormones and more, they can help us further personalize treatment options.

Adapted treatments come in a wide range of modalities at the TFMC, including herbal medicines, psychotherapy, naturopathic medicine, holistic nutrition, Western medicine, and more. Our IV Lounge inside the Toronto Functional Medicine Centre is available for patients to take some time to nourish their bodies with an array of nutrients. Custom-made IV drips may include vitamin C, NAD+, glutathione, alpha lipoic acid, and other natural ingredients. In addition to healthy lifestyle factors and other functional medicine therapies, IV treatments may support long-term health goals. 

Integrative medicine strategies can potentially affect your cognition and overall wellness – how can we tailor your treatment plan? Let’s find out together. Simply phone us to request your first visit at the Toronto Functional Medicine Centre. 

Disclaimer: The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. You should always consult with a health care practitioner before relying on any information in this article or on this website. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of information you have read from the Toronto Functional Medicine Centre website or other affiliate media. 

 

References

Baba, Y., Inagaki, S., Nakagawa, S., Kaneko, T., Kobayashi, M., & Takihara, T. (2020). Effect of Daily Intake of Green Tea Catechins on Cognitive Function in Middle-Aged and Older Subjects: A Randomized, Placebo-Controlled Study. Molecules, 25(18). https://doi.org/10.3390/molecules25184265

Dietz C, Dekker M. Effect of Green Tea Phytochemicals on Mood and Cognition. Curr Pharm Des. 2017;23(19):2876-2905. doi: 10.2174/1381612823666170105151800. PMID: 28056735.

Eubank, J. M., Oberlin, D. J., Alto, A., Sahyoun, N. R., Asongwed, E., Monroe-Lord, L., & Harrison, E. A. (2022). Effects of Lifestyle Factors on Cognition in Minority Population of Older Adults: A Review. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.841070

Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews. Neuroscience, 9(7), 568. https://doi.org/10.1038/nrn2421

Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.

Melzer TM, Manosso LM, Yau SY, Gil-Mohapel J, Brocardo PS. In Pursuit of Healthy Aging: Effects of Nutrition on Brain Function. Int J Mol Sci. 2021 May 10;22(9):5026. doi: 10.3390/ijms22095026. PMID: 34068525; PMCID: PMC8126018.

Morris, M. C., Wang, Y., Barnes, L. L., Bennett, D. A., Dawson-Hughes, B., & Booth, S. L. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology, 90(3), e214. https://doi.org/10.1212/WNL.0000000000004815

Nishi SK, Sala-Vila A, Julvez J, Sabaté J, Ros E. Impact of Nut Consumption on Cognition across the Lifespan. Nutrients. 2023 Feb 16;15(4):1000. doi: 10.3390/nu15041000. PMID: 36839359; PMCID: PMC9965316.

Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584-1591. https://doi.org/10.3945/ajcn.110.008938

Puri, S., Shaheen, M., & Grover, B. (2023). Nutrition and cognitive health: A life course approach. Frontiers in Public Health, 11. https://doi.org/10.3389/fpubh.2023.1023907

Sarraf P, Parohan M, Javanbakht MH, Ranji-Burachaloo S, Djalali M. Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a systematic review and dose-response meta-analysis of randomized controlled trials. Nutr Res. 2019 Sep;69:1-8. doi: 10.1016/j.nutres.2019.05.001. Epub 2019 May 9. PMID: 31279955.

“Your Brain on Blueberries: Enhance Memory with the Right Foods” by Mary Franz, Scientific American magazine, January 1, 2011, viewed on June 24, 2024. 

Zhao R, Han X, Zhang H, Liu J, Zhang M, Zhao W, Jiang S, Li R, Cai H and You H (2022) Association of vitamin E intake in diet and supplements with risk of dementia: A meta-analysis. Front. Aging Neurosci. 14:955878. doi: 10.3389/fnagi.2022.955878