How Nutrition Impacts Cognitive Performance

WHY DOES OUR FOOD INTAKE MATTER? 

We’ve all heard the saying that we are what we eat. Studies have shown that this is true for our bodies and minds. Gut health is brain health, and what we input is directly related to our output. However, it is not one or two random choices that affect us throughout the day, but continual habits in our diet that put us on a trajectory for either brain health or decline. A slice of cake at a friend's birthday party might make us sluggish that day, but it won’t affect our brain a decade later. But daily bad habits can accumulate into issues such as inflammation, obesity, lack of nutrients, and more, impacting our physical and cognitive functioning as we age, whereas good habits can delay or mitigate serious diseases like Alzheimer’s.

WHAT FOODS SHOULD YOU EAT AND WHY? 

Superfoods have been quite a hot topic for the last decade or so. It is a buzzword used for marketing with little to no evidence of exceptionality for their nutrient punch as opposed to other foods with similar or more nutrient density. Still, the mindset of what one could consider superfoods or brainfoods can be a helpful one to steer toward. Fresh and basic is most often the best way to go, no matter what, but here is a list of foods proven to positively impact our cognition:

Fish 

High in omega-3 fatty acids, fish, especially salmon, is considered a top-tier health food for most animals that consume meat proteins. These fatty acids have been proven to decrease the chances of Alzheimer’s. However, this has become complicated with known levels of harmful metals, as well as recent discoveries of micro and nano plastics in all seafood, which is linked to dementia. So be careful when selecting your source of fish. 

Nuts

Nuts are also high in Omega-3 fatty acids, as well as protein. These fatty acids in nuts and fish are linked to cleaner arteries and lower blood pressure, aiding in improved circulation for our most important organs: our brains and the hearts. Walnuts in particular have been found to be beneficial for memory improvement, according to studies at UCLA that show higher test scores in direct relation to walnut consumption. 

Berries

Another “superfood,” berries of all kinds have been linked through studies to delay memory decline as we age. What makes berries great for brain health is also what gives them their vibrant colors. These pigments are called flavonoids, which are known to protect our neurons against injury and suppress inflammation in the brain. Berries are also full of fiber and vitamins, aiding in overall bodily functioning. 

Leafy greens

Growing up, eating our greens was a demand and a chore, though with little explanation as to why they are so important. Getting down generous portions of kale, spinach, collards, and more is essential to our gut health and mental clarity. This is because they are high in vitamin K, folate, beta carotene, and lutein. These are known nutrients for cognitive functionality, so be sure to include them in as many meals as possible. 

Healthy caffeine

Believe it or not, caffeine is actually a brain-booster. Yes, it provides us with a temporary high to wake us up and help us concentrate, but studies have been supporting the long-term use of caffeine to support memory recall and the solidification of new memories. As if we need any more justification for that early morning treat, right? 

WHAT FOODS SHOULD YOU AVOID AND WHY?

Any food that causes inflammation should be ingested with caution. Sugar, salt, fried food, and red meat are typically the biggest contributors to long-term inflammation. 

It is difficult to avoid these inflammatory and otherwise damaging foods because they trigger our brain’s reward system similar to addictive drugs. Sugar is especially linked to cocaine-like addiction. In the modern world where these difficult-to-put-down foods are abundant and cheap, it is no wonder we struggle so much with our mind and body health. 

With this in mind, it is safe to steer clear of highly processed foods. The more processing that goes into a food, the more likely it is to contain high amounts of sugar, salt, unnatural preservatives, and microplastics. Ultra-processed foods are also likely to be stripped of their nutrients, fiber, and everything else good, leaving our bodies and minds with little beneficial fuel or support. 

HOW TO KEEP ON A GOOD DIET AND EATING SCHEDULE

Structured Diet

Though it might seem constrictive, choosing a specific diet style such as Mediterranean, Nordic, or MIND can make it easy to find inspiration, recipes, and pre-made shopping lists. This takes a lot of headache and guess-work out of meal planning as well as time saved when a model can be followed. 

Meal Planning 

Meal planning itself can be made easier as well if you find a few staples to rotate through for the week. Bulk cooking also helps, as you can cook extra at one dinner to turn it into a lunch or two for the days following. This ensures time and effort saved. 

Staples and Routines

It is also helpful to have staples to cycle through. Knowing what breakfasts, lunches, and dinners will look like on a daily or weekly basis, and knowing that they provide the right nutrition, also saves time and effort in the kitchen and at the store. In the same vein, the habit of regular breaks for meals and snacks takes stress away from when and what you will eat. 

SUPPLEMENTING NUTRITION FOR A HAPPY BODY

Food is not everything when it comes to health. Although it is the basis for our cognitive performance, it falls short when not paired with other essential activities. Proper exercise, water consumption, and good sleep are the next steps to a healthy body and brain. It is also important to support the mind with some level of meditation. Whether this is five minutes of breathing with that brain-boosting coffee or a full hour of structured meditation with yoga, any amount of conscious rest and reset is beneficial for our cognition. 

CONCLUSION: 

While food fads come and go, we must decide for ourselves what is best for our own minds and bodies. One big-brand candy bar might not do more than give our body a sugar rush, but the choice to eat one every day adds up to a pattern of spiked blood sugar, unhealthy ingredients, and possibly metals and plastics that accumulate in our bodies. What we eat and do daily is imperative to the trajectory of health and cognitive functioning.