Slowing Down Brain Aging with Nutrition
What the Latest Research Reveals
Lately, I’ve been diving into the fascinating world of cognitive health and how we can support healthy brain aging through nutrition and lifestyle.
Did you know that 75% of women in perimenopause and menopause report cognitive symptoms like brain fog, forgetfulness, and poor concentration? These symptoms are incredibly common and often dismissed.
While they usually ease as the body adjusts to changing hormone levels, they raise important questions about long-term cognitive health.
The good news? There’s promising research showing that nutrition plays a key role in how our brains age.
What the Research Shows
A recent study looked at brain aging using functional MRI imaging and 13 blood-based biomarkers tied to diet and nutrition. Researchers found two distinct patterns: one group showed accelerated brain aging, while the other showed slower-than-expected aging.
The most surprising part? Differences in physical fitness, demographics, and body measurements did not explain the gap. The biggest difference came down to nutrition.
Nutrients That Support Brain Health
HWomen in the slower-aging group had higher levels of specific nutrients that are known to support brain function. Here are a few worth paying attention to:
Essential Fatty Acids
Crucial for brain structure and communication between cells. These healthy fats support the protective lining around nerve cells and help regulate mood, memory, and inflammation.
You can find these in foods like fish, shellfish, flaxseed, hemp seed, olive oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
Vitamin E
Helps reduce oxidative stress and supports brain connectivity. This fat-soluble antioxidant protects brain cells from damage and supports healthy signaling between neurons.
Get your dose from nuts, seeds, wheat germ oil, green leafy vegetables, and avocado.
Carotenoids
Antioxidants that support overall brain health and cognitive function. These plant pigments help protect the brain from oxidative damage and may preserve memory and processing speed as we age.
These are found in colorful fruits and vegetables like carrots, peppers, broccoli, sweet potatoes, tomatoes, and spinach.
Choline
Important for healthy cell membranes and neurotransmitter function. This nutrient is especially critical for producing acetylcholine, a key neurotransmitter involved in memory, focus, and mood regulation.
Excellent sources include meat, eggs, poultry, fish, shiitake mushrooms, broccoli, Brussels sprouts, and cauliflower.
If some of these foods look familiar, it’s because I talk about them often. These nutrients are multitaskers. They support not just your brain, but also your cardiovascular system, immune function, and digestion.
This is what food as medicine really looks like.
Want to Feel Sharper and More Balanced?
Targeted nutrition can do more than keep your memory sharp. It can help you feel more like yourself again. If you're navigating hormone shifts or simply want to support your long-term brain health, you're not alone and support is available.
I love helping women connect the dots and create personalized wellness plans that support lasting vitality. If you're curious about how to support your brain and body through nutrition, let’s talk.
Feel free to click here to set up a complimentary Discovery Call.
Want more tips like this sent straight to your inbox? Join my weekly newsletter for practical wellness advice, hormone health support, and nourishing inspiration.