A study featured in the Harvard Health Letter (June 2022) highlights the potential cognitive benefits of adequate dietary protein.

Over two decades, researchers examined the dietary patterns and health outcomes of more than 77,000 adults. They discovered that higher protein consumption, as opposed to carbohydrates, correlated with a reduced likelihood of cognitive decline in later years.
Notably, replacing 5% of caloric intake from carbohydrates with animal protein was linked to an 11% decrease in dementia risk, while the same caloric substitution with plant protein corresponded to a 26% reduction.

Among plant-based proteins, beans and legumes, especially peas and lima beans, showed the most significant protective effects; an additional three weekly servings were associated with a 28% lower risk of cognitive decline.

It’s important to note that this observational study doesn’t establish a direct cause-and-effect relationship between protein intake and brain health. Nevertheless, proteins are vital for muscle and organ function, tissue and cell repair, and the production of essential brain chemicals.

Incorporating protein-rich foods, particularly plant-based options like beans, lentils, nuts, and seeds, into your meals may support overall health–including your cognition.

What do you think?

What are some of your favorite ways to get more protein in your diet? Please share with us by leaving a comment below.

The following article was inspired by this article by Ana Adan.

Even mild dehydration—just a 2% drop—can have a noticeable impact on your brain’s performance. It disrupts your body’s ability to maintain balance in its internal systems, which can lead to cognitive difficulties.

This doesn’t just affect vulnerable groups like children and older adults. Even healthy young adults can experience a drop in mental sharpness when they’re not properly hydrated.

Some of the first areas to be affected by dehydration include:
– Attention span
– Coordination and reaction time (psychomotor skills)
– Short-term memory
– Your sense of how you’re feeling mentally and physically (subjective state)

On the other hand, functions like long-term memory, working memory, and decision-making (executive function) tend to hold up better—especially if the dehydration is caused by moderate physical activity rather than illness or heat.

Simple Tips to Stay Well Hydrated

Want to keep your brain sharp and your body functioning at its best? Here are some easy ways to stay hydrated throughout the day:

• Start your day with water
Drink a glass of water first thing in the morning to rehydrate your body after a night’s rest.
• Keep water within reach
Carry a refillable water bottle with you so it’s easy to sip regularly, whether you’re working, driving, or running errands.
• Add natural flavor
If plain water feels boring, jazz it up with fresh lemon, lime, cucumber, or mint to make it more appealing.
• Eat water-rich foods
Fruits and vegetables like watermelon, oranges, cucumbers, and strawberries are high in water and count toward your daily hydration.
• Drink before you feel thirsty
Thirst is your body’s way of saying you’re already behind. Make a habit of drinking water throughout the day to stay ahead.

We’d love to hear from you! Please share your favorite ways to stay well hydrated in the comments below.

Have you ever considered that getting more quality sleep might help you learn easier? Better sleep gives you better attention and concentration which are prerequisites for most learning.

Sleep also supports numerous other aspects of cognition including memory, problem-solving, creativity, emotional processing, and judgment. In fact, evidence increasingly suggests that sleep enhances most types of cognitive function.

Improving sleep quality can boost cognitive performance, promote sharper thinking, and may reduce the likelihood of age-related cognitive decline.

A Common Problem

Short term daytime cognitive impairment is a common problem, especially for people with the following:

• Insomnia
• Sleep apnea
• Other conditions that prevent getting adequate rest

Poor sleep can take many forms, including short sleep duration or fragmented sleep. Without adequate sleep, the brain struggles to function properly. Because they do not have time to recuperate, neurons in the brain become overworked and less capable of optimal performance in various types of thinking.

Many of us pull an occasional all-nighter, resulting in short-term detriments to our brain and cognition. On the other hand, those with chronic sleep problems may see a continuous negative effect on day-to-day tasks. Over the long-term, poor sleep may put someone at a higher risk of cognitive decline and dementia.

The Dangers of Poor Sleep

The potential short-term impacts of poor sleep are wide-ranging and can be harmful.
For instance, short-term cognitive impacts of poor sleep can harm:

• intellectual performance
• Academic achievement
• Creative pursuits
• Productivity at work

The cognitive impacts of poor sleep can also create safety risks such as drowsy driving, impaired motor skills and difficulty keeping rhythm. Even some types of speech can decline without proper sleep.

Excessive Sleepiness: Drowsiness and fatigue are common daytime effects of a night of poor sleep. In response to excessive fatigue, a person may inadvertently nod off for a few seconds, which is known as a microsleep.A lack of sleep has also been found to induce effects that are similar to being drunk .

In conclusion, poor sleep reduces a person’s attention, as well as their learning and processing abilities. Over time, it can result in serious problems and cognitive decline.

REFERENCES:

Eric Sunni
DR. NiLOng Vyas
National Library of Medicine, Biotech Information

Things to Consider

How much sleep do you get each night?
Do you believe your sleep habits are helping you or harming you?
What can you do to get better sleep?

A note from Dr. Pone

before you start an exercise program, consult with your personal physician

We have all heard that walking is good exercise, but did you know that the simple act of walking can yield significant health benefits for your brain?
See below for some highlights from an article on the ER of Texas website.

1. Regular walking has been linked to improved cognitive function and increased blood flow to the brain. 
2. Engaging in regular physical activity, such as walking, has been associated with a reduced risk of cognitive decline and age-related conditions like Dementia and Alzheimer’s disease.  
3. Walking has been shown to enhance divergent thinking, the type of thinking that fuels creativity and generates innovative ideas.  
4. Regular walking stimulates the release of endorphins, often referred to as “feel-good” hormones, which can alleviate symptoms of depression, reduce stress levels, and improve overall mood. 
5. Research suggests that walking increases blood circulation to the brain, resulting in improved concentration, sharper focus, and enhanced productivity. 
6. Walking outdoors in nature has been proven to reduce cortisol levels. The combination of physical activity, fresh air, and exposure to natural surroundings provides a powerful antidote to stress
7. Walking helps regulate your sleep-wake cycle, enhances the production of serotonin, and reduces anxiety—all of which contribute to a restful night’s sleep.

We highly recommend you read the full article, WALKING FOR BRAIN HEALTH: 8 WAYS TO BOOST COGNITIVE FUNCTION AND MENTAL WELL-BEING, for more information.

Thinks to consider

1. When was the last time you took a walk?
2. Which of the health benefits above are most appealing to you?
3. Are you willing to walk a little more often?

The following information is based on an article from the Cleveland Clinic

When considering to prevent cognitive decline, one of the best diets is the
Mediterranean Diet.
The Mediterranean Diet emphasizes plant-based foods and healthy fats.

You eat mostly veggies, fruits and whole grains. Extra virgin olive oil is the main source of fat. The Mediterranean Diet can lower your risk of cardiovascular disease and many other chronic conditions.
Fruits, veggies, whole grains and extra virgin olive oil are foods you’ll eat most often with the Mediterranean Diet.

What is the Mediterranean Diet?

The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.
In general, you’ll eat:

• Lots of vegetables, fruit, beans, lentils and nuts
• A good amount of whole grains, like whole-wheat bread and brown rice
• Plenty of extra virgin olive oil (EVOO) as a source of healthy fat
• A good amount of fish, especially fish rich in omega-3 fatty acids
• A moderate amount of natural cheese and yogurt
• Little or no red meat, choosing poultry, fish or beans instead of red meat
• Little or no sweets, sugary drinks or butter
• A moderate amount of wine with meals (but if you don’t already drink, don’t start)

This diet allows a reduced rate of cardiovascular disease.
A dietitian can help you modify your approach as needed based on your medical history, underlying conditions, allergies and preferences.

What are the benefits of the Mediterranean Diet?

The mediterranean diet allows you to focus on overall eating patterns rather than following strict formulas or calculations.
The Mediterranean Diet has many benefits, including:

• Lowering your risk of cardiovascular disease, including a heart attack or stroke.
• Supporting a body weight that’s healthy for you.
• Supporting healthy blood sugar levels, blood pressure and cholesterol.
• Lowering your risk of metabolic syndrome.
• Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
• Lowering your risk for certain types of cancer.
• Slowing the decline of brain function as you age.
• Helping you live longer.

The Mediterranean Diet has these benefits for several reasons.
First, it limits saturated fat and trans fat. You need some saturated fat, but only in small amounts. Eating too much saturated fat can raise your LDL (bad) cholesterol. A high LDL raises your risk of plaque buildup in your arteries (atherosclerosis). Trans fat has no health benefits. Both of these “unhealthy fats” can cause inflammation.

This way of eating also encourages healthy unsaturated fats, including omega-3 fatty acids. Unsaturated fats promote healthy cholesterol levels, support brain health and combat inflammation. Plus, a diet high in unsaturated fats and low in saturated fat promotes healthy blood sugar levels.

Eating foods high in sodium can raise your blood pressure, putting you at a greater risk for a heart attack or stroke. The Mediterranean Diet limits your intake of sodium.

Eating this way can also limit refined carbohydrates, including sugar. Foods high in refined carbs can cause your blood sugar to spike. Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.
This diet favors foods high in fiber and antioxidants. These nutrients help reduce inflammation throughout your body. Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.

The Mediterranean Diet includes many different nutrients that work together to help your body. There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.

Similarly, the Mediterranean Diet works by giving you an ideal blend of nutrients that harmonize to support your health.

Things to consider:

1Is it easy for you to follow the Mediterranean Diet?
2 Do you have risk factors for heart Disease?
3 Finally, this diet may allow one to live longer.

We all deal with stress on a regular basis, but did you know that too much stress in your life may ultimately lead to depression and dementia?

Chronic stress and anxiety can damage areas of the brain involved in emotional responses, thinking, and memory. This can potentially contribute to an increased risk of developing neuropsychiatric disorders, including depression, dementia or even Alzheimer’s disease.

When feelings of stress and anxiety become long-term, chronic conditions due to work or personal problems, they can begin to “wreak havoc” on our immune, metabolic, and cardiovascular systems and cause damage to the brain.

*reference: Dr. Mah. Univ of Toronto