As one ages, so does the brain, of course. This can mean tiny, imperceptible changes in processing speed, memory and executive function. For some, it can progress to more serious declines in memory, general thinking, even social abilities — which affects roughly 1 in 9 adults over the age of 65.

The good news is that studies show that 40–45 percent of cases of memory decline are linked to modifiable risk factors. A 2024 report published by The Lancet noted that 45 percent of these cases could potentially be delayed. In other words, prioritizing cognitive endurance through an improved dietary and lifestyle regimen can help slow down mental decline.

Cognitive resilience is a key part of healthy aging that can be overlooked, as it’s about maximizing your “brainspan.” While lifespan simply refers to the number of years you live, healthspan is how much of your life is lived relatively free from serious health issues. Similarly, brainspan refers to the number of healthy, high-functioning years a person’s brain remains active and unimpaired.

Let’s learn how to prioritize cognitive durability for not just one’s memory and overall cognitive health performance but for a higher quality of life. Find out what nutrients can support your brain, for example.

What is cognitive resilience?

Cognitive resilience is about preserving cognitive function, including memory, executive function, processing speed, attention and concentration, as we age. It focuses on the levers (modifiable risk factors) to ward off cognitive decline and stay sharp for as long as possible.

Cognitive health is largely thought of as the ability to think, learn and remember, and includes mental processes such as memory, attention, perception, reasoning, planning, problem solving, decision-making, language and multitasking.

In a nutshell, it’s about staying sharp and being able to learn and think.

What are the brain deficits that can occur as it ages?

The structure and function of your brain normally changes with age: 1) the brain shrinks, 2) the number of connections between neurons declines, and 3) the number of neurotransmitter receptors decreases.

Meanwhile, alcohol, inactivity, poor sleep, stress, conditions such as diabetes, and hypertension (vascular health), smoking, poor diet, genetics and more can accelerate brain aging.

Cognitive endurance vs. cognitive reserve

Cognitive reserve is the ability of the brain to adapt to changes using pre-existing cognitive processes or compensatory approaches. Essentially, it means that your brain can continue to ‘get the job done’ despite age-related brain changes. Having a higher cognitive reserve is thought to help protect against cognitive decline.

Cognitive reserve is an important component of cognitive durability; however, it’s not the only factor that influences cognitive endurance.

Best nutrients for an aging brain

So, in general, what is the best type of diet to consume? What are the most important nutrients for an aging brain? And what supplements show the most benefits for cognitive benefits?

1. MIND diet

The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is generally considered the gold standard for delaying cognitive decline. Observational studies indicate that higher adherence to the MIND diet is associated with 7.5 fewer years of cognitive aging and 53 percent lower odds/risk of both cognitive impairment and Alzheimer’s Disease.

The Mediterranean diet is very similar to the MIND diet, which focuses on 10 specific food groups and limits 5 unhealthy options.

“Brain foods” to eat more of include leafy greens, vegetables, berries, nuts, whole grains, beans and legumes, fish, poultry and olive oil. Foods to limit include red meat, butter and margarine, cheese, pastries and sweets, and fried or fast food.

Meanwhile, there are multiple individual dietary components and supplements that may help promote brain health and delay cognitive decline.

2. Adequate protein

Adequate protein is important for an aging brain because it provides the amino acids needed to build and repair brain cells, produce neurotransmitters, and support cognitive function. As people age, protein also helps preserve muscle mass, which is closely linked to better mobility, independence and brain health.

3. Vegetables

Vegetables are important for an aging brain because they provide vitamins, minerals, fiber, and antioxidants that help protect brain cells from oxidative stress and excess inflammation — two factors linked to age-related cognitive decline.

Colorful vegetables, especially leafy greens and cruciferous vegetables, are rich in nutrients such as folate, vitamin K, lutein and vitamin C, which support healthy blood flow, nerve function and cognitive performance.

In general, eating a variety of vegetables regularly has been associated with better memory, slower cognitive decline and overall brain health as we age.

Cognitive longevity

4. Extra virgin olive oil

Extra virgin olive oil is rich in monounsaturated fats and polyphenol antioxidants that support healthy levels of inflammation and protect brain cells from oxidative stress. It is a key component of the Mediterranean diet.

Regularly using extra virgin olive oil in place of less healthy fats may also support healthy blood flow to the brain.

5. Nuts

Nuts provide healthy unsaturated fats, protein, fiber, vitamin E, magnesium and plant compounds that help protect brain cells from oxidative stress and excessive inflammation.

Many nuts, particularly walnuts, also contain omega-3 fatty acids that support brain cell structure and communication.

Regularly eating nuts as part of a balanced diet has been associated with better cognitive function, improved memory, and a lower risk of age-related cognitive decline, while also supporting heart health, which is closely connected to brain health.

6. Berries

Berries are rich in antioxidants, particularly anthocyanins and flavonoids, that help protect brain cells from oxidative stress and unhealthy levels of inflammation. These plant compounds may improve communication between brain cells, support healthy blood flow to the brain, and help preserve memory and learning as people age.

Regular consumption of berries has been associated with slower cognitive decline and better overall brain function, making them an excellent addition to a brain-healthy diet.

7. Green tea

Green tea contains polyphenol antioxidants, particularly epigallocatechin gallate (EGCG), which help protect brain cells from oxidative stress and over-the-top inflammation. It also provides L-theanine and a moderate amount of caffeine, a combination that can support alertness, focus and attention without the jitteriness often associated with larger amounts of caffeine.

Regular green tea consumption has been linked in some studies to better cognitive function and a lower risk of age-related cognitive decline, making it a healthy beverage choice as part of an overall brain-supportive diet.

8. Certain supplements

Some preliminary research on coffee, cocoa, omega-3, curcumin, B-vitamins (especially folate), vitamin D, probiotics, antioxidants and creatine supplements show promise for brain health and cognitive endurance.

Note that the effectiveness of B vitamins, vitamin D and omega-3s may depend on prior nutrient status, such as whether or not it’s a nutrient shortfall.

Creatine may support cognitive health and brain performance, though more research is needed. Studies have shown that creatine supplementation can aid short-term memory, working memory and learning capacity, especially in scenarios of stress or low baseline creatine levels.

Beyond memory, creatine appears to have effects on how quickly the brain processes information, on attention time and on mental focus and resilience. Researchers are also exploring creatine’s potential to help support brain health, even during the normal aging process.

Meanwhile, creatine can be helpful for an older populace because of how it supports muscle strength and exercise performance.

Look for products that use effective ingredients and combine creatine with other beneficial nutrients to enhance the effects, such Ancient Nutrition’s Creatine + Collagen products.

Other ways to support cognitive endurance

Of course, cognitive health isn’t just about eating a certain way and taking a couple of supplements. It’s very multifactorial and needs to be personalized. It’s why it’s important to discuss with your healthcare professional.

There are several other keys to cognitive durability, such as:

  • Regular physical activity: Regular aerobic and strength-training exercise increases blood flow to the brain, helps preserve brain volume, and supports memory and cognitive function.

  • Lifelong learning: Challenging your brain by learning new skills, reading, solving puzzles, or mastering a new language helps build cognitive reserve and promotes new neural connections.

  • Quality sleep: Deep, restorative sleep allows the brain to clear metabolic waste, consolidate memories and maintain healthy cognitive function.

  • Manage chronic conditions: Keeping blood pressure, cholesterol, blood sugar and other cardiovascular risk factors under control helps protect the brain’s blood vessels and may reduce the risk of cognitive decline.

  • Stay socially connected: Lastly, regular social interaction can stimulate the brain, reduce stress and has been linked to better cognitive health and a lower risk of memory decline.

By Edwina Clark, MS, RD, CSSD

Shared from https://ancientnutrition.com/blogs/all/cognitive-health-resilience