More specifically, cognitive health plays a major role in your brain span and longevity. But as we get older, cognitive functions tend to change and shift. Here, learn how to maintain and protect crucial neurological processes—no matter your age. This includes a range of critical brain functions1, such as attention, reasoning, reaction time, and memory. It also includes your ability to process information, navigate relationships, and develop plans and conclusions, adds Rowin. However, as with all parts of the body, the brain (and therefore, cognitive well-being) naturally changes as you age. For starters, neurons (nerve cells) shrink over time2, which reduces gray matter3 in the brain. Gray matter is the tissue involved in daily cognitive functioning. Neurogenesis, or the production of new nerve cells, also slows down later in life, which can ultimately affect optimal cognition. These changes are a normal part of getting older, meaning everyone experiences them to some degree as they age. “Some older individuals may find that they’re not as fast as younger adults on tasks that require learning and memory,” Rowin explains. Other cognitive functions such as attention and decision-making4 might also shift with age. But take note—this isn’t about trying to stay young or alive forever (which is impossible, anyway!). Instead, it’s about supporting your brain in a way that enables you to age gracefully and, ultimately, live a long and healthy life. Needless to say, taking care of your brain is vital, especially over time. As Rowin explains, “A lifetime of cumulative events—such as stress, surgery, and environmental toxin exposure—can impact cognitive health and longevity. [And] as life spans increase, it’s important to optimize cognitive health to maintain quality of life and independence.” It’s worth mentioning that some factors of cognitive health are out of our control. This includes genetics and family history, which directly influence how your brain and body both change over time. However, Rowin notes that implementing healthy lifestyle strategies can enhance and support cognitive function throughout life. Start by adopting the following strategies to care for your brain. When done regularly, these behaviors will enhance cognitive function by supporting your brain’s structure, protecting neurons and enhancing blood flow (so your brain gets all the oxygen and nutrients it needs to operate at full capacity). Additionally, “diet is tied to the health of the gut microbiome, which interacts with the central nervous system and influences brain behavior,” Kujawski explains. Simply put, a healthy and balanced diet is key for supporting brain health and cognitive processes. Specifically, brain-friendly nutrients include: Kujawski adds that the brain accounts for about 20% of the body’s daily resting energy expenditure, so getting enough fuel from food is important for the brain in general (and, at all ages). Look for a supplement containing neuroprotective bioactives, nutrients, and botanicals proven to support cognitive vitality and performance.* Kanna Kanna (Sceletium tortuosum) is an indigenous medicinal plant from South Africa. In our powerful nootropic formula, kanna is delivered as Zembrin®, which is clinically proven to support cognitive flexibility.* Case in point: One clinical trial5 found that a six-week regimen of Zembrin® supplementation enhances cognitive flexibility in adults aged 45 to 65 years old.* Resveratrol “Resveratrol is a powerful antioxidant [and] protective of metabolic pathways of heart and brain functioning,"* says Ella Davar, R.D., CDN, longevity dietitian and founder of Nutritionist Ella. She adds that clinical evidence6 suggests resveratrol is also able to improve cerebral blood flow and enhance overall cognitive performance.* Citicoline As Davar explains, citicoline is a brain chemical that helps protect the brain by stabilizing cell membranes, which reduces the presence of free radicals. While some citicoline is synthesized in the liver, it’s rarely enough to support the body’s needs, so we need to make sure we obtain adequate amounts from dietary sources7 (i.e., food and supplementation). In a 2021 RCT study published in the 8Journal of Nutrition8, healthy older adults that took citicoline daily (specifically, Cognizin®—the form featured in brain guard+) for 12 weeks were found to experience improved episodic and overall memory performance, which makes it a powerful tool for aging gracefully.* This is notable for several reasons: The hippocampus has a central role in cognitive processes11, including memory and cognitive function. According to a review from Annals of Indian Academy of Neurology, it’s also one of the few parts of the brain where neurogenesis continues throughout adulthood12, emphasizing the importance of protecting it via the strategies listed here (including adequate sleep). Much of this is due to the link between exercise and blood flow: According to a 2018 scientific article13 published in Frontiers in Psychology, physical activity nurtures heart function and blood flow to essential organs, including the brain. This ensures it has adequate oxygen to function and thrive. Plus, staying active 14slows down the natural decrease in nerve cells14 as we age, potentially offering protection against reduced neurogenesis later in life. “It’s important to engage in activities you love and continue to learn,” she explains. This entails finding new interests and hobbies to challenge you while staying engaged with family, friends, and community. Staying curious—and finding a meaningful purpose in life—can go a long way in supporting your cognitive health, shares Rowin. This includes strategies like staying active, prioritizing sleep, challenging your brain, eating a well-balanced diet, and taking a premium, comprehensive nootropic supplement.* To target mental clarity, cognitive flexibility, memory performance, and more, consider mbg’s brain guard+ (or another nootropic supplement in our comprehensive memory supplement roundup).* Our scientifically advanced brain guard+ formula is designed to enhance cognitive vitality and performance, no matter how old you are (because it’s never too early to nourish your brain).* So, who’s ready to flex their brain span?
