{"id":150302310896,"date":"2022-01-11T19:30:02","date_gmt":"2022-01-12T00:30:02","guid":{"rendered":"https:\/\/bioptimizers.com\/blog\/?p=150302310896"},"modified":"2024-10-15T08:23:20","modified_gmt":"2024-10-15T12:23:20","slug":"how-to-improve-cognitive-function","status":"publish","type":"post","link":"https:\/\/bioptimizers.com\/blog\/how-to-improve-cognitive-function\/","title":{"rendered":"Tips to improve your brain health and cognitive function"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p>Studies have shown that diet and lifestyle play a large role in your brain health. Here are some habits and dietary changes that can improve your cognitive function:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. &nbsp; &nbsp; Diet<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-GettyImages-1093904158-1024x683.jpg\" alt=\"A person in a table writing Healthy eating habits in a notebook and a plate full with a salad\" class=\"wp-image-150302310907\" srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-GettyImages-1093904158-1024x683.jpg 1024w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-GettyImages-1093904158-768x512.jpg 768w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-GettyImages-1093904158.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>What we eat can be beneficial or detrimental to our health and cognitive function. So far, most research is on linking the Mediterranean diet and brain health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mediterranean Diet<\/h3>\n\n\n\n<p>The Mediterranean diet is rich in fruits, vegetables, cereals, fish, nuts, and olive oil. It reduces the risk of cancer, metabolic and vascular diseases, and dementia.<\/p>\n\n\n\n<p>Scientists evaluated the effects of a Mediterranean diet on stroke prevention and stroke-induced brain function decline. They examined the impact of 30 g of mixed nuts daily and found that the risk of stroke decreased by 46% during about a 5-year follow-up period.&nbsp;<\/p>\n\n\n\n<p>These beneficial effects are due to the overall effect or effect of nutritional components such as polyphenols on lowering blood pressure, lipids, inflammation, and improving metabolic health. This diet is a part of dietary recommendations for the prevention of strokes.<span class=\"custom-citation\" data-id=\"ref-1\"><\/span><\/p>\n\n\n\n<p>Also, participants who ate more olive oil, coffee, walnuts, and wine had better cognitive and memory functions.<span class=\"custom-citation\" data-id=\"ref-2\"><\/span>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Omega-3<\/h3>\n\n\n\n<p><br>Omega-3 provides multiple benefits. We will summarize some of them in the following sections.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Builds and Protects Myelin Sheath<\/li><\/ol>\n\n\n\n<p>Omega-3 helps strengthen the myelin sheath, which is an important part of the central nervous system. Myelin wraps around and insulates the neuron, and is responsible for ensuring the quick and proper signal transduction through the neuron. In&nbsp; summary, we need omega-3 for:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Myelin production&nbsp;<\/strong><\/li><li>Myelin protection from damage&nbsp;<\/li><li><strong>Preventing disruption of nerve signal transduction<\/strong><span class=\"custom-citation\" data-id=\"ref-3\"><\/span>&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\"><li>Increases BDNF Levels<\/li><\/ol>\n\n\n\n<p>Brain-derived neurotrophic factor (BDNF) is an important protein that influences the function of the brain and peripheral nervous system. BDNF is beneficial for our brains as it:<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Prevents the death of brain cells<\/strong><\/li><li>Induces the growth of new neurons and synapses<\/li><li><strong>And supports cognitive function<\/strong><\/li><\/ul>\n\n\n\n<p>Omega-3 increases BDNF within a healthy range,&nbsp; as discovered in animal studies examining its effect on traumatic brain injuries.<span class=\"custom-citation\" data-id=\"ref-4\"><\/span>&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\"><li>Improves Blood Flow to the Brain<\/li><\/ol>\n\n\n\n<p>Also, supplementation with omega-3 improves blood flow to the brain.&nbsp; Healthy blood flow to the brain may help preserve brain structure and function.<span class=\"custom-citation\" data-id=\"ref-2\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Polyphenols<br><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"516\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-chocolate-gff3a5787f_1920-1024x516.jpg\" alt=\"Chopped dark chocolate in a spoon \" class=\"wp-image-150302310908\" srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-chocolate-gff3a5787f_1920-1024x516.jpg 1024w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-chocolate-gff3a5787f_1920-768x387.jpg 768w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-chocolate-gff3a5787f_1920.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>There is a group of plant micronutrients known as polyphenols. They are beneficial to brain health and function. Foods that contain polyphenols include:<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Fruits and vegetables<\/strong><\/li><li>Coffee<\/li><li><strong>Tea<\/strong><\/li><li>Red wine<\/li><li><strong>Soy<\/strong>&nbsp;<\/li><li>Chocolate&nbsp;<\/li><\/ul>\n\n\n\n<p><br>The polyphenols improve vascular function, reduce inflammation, fight oxidative stress, and enhance neuroprotection.<\/p>\n\n\n\n<p>For example, acute and chronic consumption of 520mg of cocoa flavanol improved cognitive function in young adults. Also, this diet increases cerebral blood flow or blood oxygenation, and neurotrophins levels.<span class=\"custom-citation\" data-id=\"ref-5\"><\/span><\/p>\n\n\n\n<p>Resveratrol in red grapes and red wine may also preserve brain health. It has anti-inflammatory and antioxidant properties. Thus, it improves cerebral blood flow and perfusion.<span class=\"custom-citation\" data-id=\"ref-2\"><\/span><\/p>\n\n\n\n<p>Diet is the primary way of keeping your brain healthy, but not the only one. <a href=\"https:\/\/bioptimizers.com\/shop\/collections\/brain\" data-type=\"URL\" data-id=\"https:\/\/bioptimizers.com\/shop\/collections\/brain\" target=\"_blank\" rel=\"noreferrer noopener\">Brain supplements<\/a> can also keep your brain sharp.&nbsp;<\/p>\n\n\n<div class=\"cta-btn-container\"><a class=\"cta-post-btn\" href=\"https:\/\/bioptimizers.com\/shop\/collections\/brain\" target=\"_blank\" rel=\"noopener\">Supplements to Start Improving Your Cognitive Function!<\/a><\/div>\n\n\n<h2 class=\"wp-block-heading\">2. &nbsp; &nbsp; Exercise<\/h2>\n\n\n\n<p>Exercise is good for your brain in so many ways, including: learning and memory, preventing neurodegeneration, and boosting mood. On a physiological level, exercise improves synaptic plasticity. It improves the synaptic structure and potentiates synaptic strength.<\/p>\n\n\n\n<p>Exercise strengthens the processes that support plasticity including: neurogenesis, metabolism, and blood vessel function. Neurotrophins are proteins that stimulate the growth and survival of neurons. They help achieve these benefits listed above, and their effect may also be related to inflammation. Hence, exercise regulates growth factors and ensures successful brain function.<\/p>\n\n\n\n<p>Exercise also prevents cardiovascular health and <a href=\"https:\/\/bioptimizers.com\/blog\/how-magnesium-improve-blood-sugar\/?gl=634850963f5d60fe5d8b4575\">blood sugar control<\/a>, critical for your brain health.<span class=\"custom-citation\" data-id=\"ref-6\"><\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-pexels-victor-freitas-841135-1024x683.jpg\" alt=\"Two man preparing for doing a snatch\" class=\"wp-image-150302310909\" srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-pexels-victor-freitas-841135-1024x683.jpg 1024w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-pexels-victor-freitas-841135-768x512.jpg 768w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-pexels-victor-freitas-841135.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">3.&nbsp; Intellectual Activity<\/h2>\n\n\n\n<p>Besides exercising our body, we can also help our brain by exercising it. We can stimulate our brains with mentally demanding activities. These activities include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Taking a photography class<\/strong><\/li><li>Volunteering<\/li><li><strong>Learning a new language<\/strong><\/li><li>Gardening<\/li><\/ul>\n\n\n\n<p>Anything that engages the brain and forces it to learn new skills can be a good exercise for the brain. These activities help maintain brain health and functions like reasoning and memory. Also, they can help reduce the risk of age-related mental health challenges, such as dementia and memory loss. While brain game apps are gaining popularity, there is no proof of their effectiveness.<span class=\"custom-citation\" data-id=\"ref-7\"><\/span><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/bioptimizers.com\/blog\/what-causes-brain-fog\/\" data-type=\"URL\" data-id=\"https:\/\/bioptimizers.com\/blog\/what-causes-brain-fog\/\" target=\"_blank\">In the previous article, we talked about brain fog and what causes it<\/a>. Brain fog may interfere with intellectual activities. If you experience any brain fog symptoms, you can try<a rel=\"noreferrer noopener\" href=\"https:\/\/bioptimizers.com\/cognibiotics\/\" target=\"_blank\"> supplements for brain fog<\/a> that will help improve your mental stamina.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-pexels-cottonbro-6590920-1024x683.jpg\" alt=\"Volunteers helping to pack groceries\" class=\"wp-image-150302310910\" srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-pexels-cottonbro-6590920-1024x683.jpg 1024w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-pexels-cottonbro-6590920-768x512.jpg 768w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/01\/Optimized-pexels-cottonbro-6590920.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<div class=\"cta-btn-container\"><a class=\"cta-post-btn\" href=\"https:\/\/bioptimizers.com\/shop\/collections\/brain\" target=\"_blank\" rel=\"noopener\">Pair Your New Lifestyle with Brain Function Supplements for the Best Results<\/a><\/div>\n\n\n<h2 class=\"wp-block-heading\">4.&nbsp; Cutting Down on Stress<\/h2>\n\n\n\n<p>Stress can be both good and bad for cognitive function. A small amount of stress can improve cognitive function and help you finish your tasks faster. However, prolonged chronic stress may impair memory and reasoning.<span class=\"custom-citation\" data-id=\"ref-8\"><\/span><\/p>\n\n\n\n<p>Normal cortisol (stress hormone) levels have no adverse effect on the hippocampus. Whereas excessive cortisol damages the hippocampus and its cells. This may result in significant memory loss.<span class=\"custom-citation\" data-id=\"ref-9\"><\/span> Stress may be one of the causes of brain fog, which you can alleviate using <a rel=\"noreferrer noopener\" href=\"https:\/\/bioptimizers.com\/shop\/collections\/brain\" data-type=\"URL\" data-id=\"https:\/\/bioptimizers.com\/shop\/collections\/brain\" target=\"_blank\">brain function supplements<\/a> to improve your brain function.<br>Whether fighting cognitive functions decline or not, you can keep your brain sharp. You can also introduce brain supplements that will help improve your cognitive function and support brain health. <\/p>\n\n\n<div class=\"fl-builder-content fl-builder-content-150302315305 fl-builder-template fl-builder-module-template fl-builder-global-templates-locked\" data-post-id=\"150302315305\"><div class=\"fl-module fl-module-html fl-node-64b02e0595351\" data-node=\"64b02e0595351\">\n\t<div class=\"fl-module-content fl-node-content\">\n\t\t<div class=\"fl-html\">\n\t<a href=\"http:\/\/nootopia.com\/shop?gl=6493a2253f5d60ca438b456c\" title=\"Explore Nootopia\" style=\"outline:none;text-decoration:none;border:0;\" target=\"_blank\">\n<picture>\n    <source media=\"(max-width: 640px) and (min-width: 1px)\" srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2023\/07\/2-SEO-Blog-Banners_mobile_540-\u00d7-675_6.png\">\n    <source srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2023\/07\/SEO-Blog-Banners_desktop_952x250_6.jpg\" type=\"image\/jpg\">\n    <img decoding=\"async\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2023\/07\/SEO-Blog-Banners_desktop_952x250_6.jpg\" load=\"lazy\" alt=\"Explore Nootopia Now\">\n<\/picture>\n<\/a>\n<center>Ad<\/center>\n<\/div>\n\t<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The brain is the most important organ in your body. Not only is it important for cognitive function, but it also influences your hormones and organ functions. So, your brain health is essential for your overall health. We need to take care of our brain as much as we need to care for our bodies to live our lives to the fullest.<br \/>\nYet, most people, even health enthusiasts, fail to take care of their brains. In this article, we\u2019ll cover ways to improve your brain health and improve cognitive function.\u00a0<\/p>\n","protected":false},"author":34,"featured_media":150302310907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[382,125],"tags":[],"class_list":["post-150302310896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-biohacking","category-brain"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tips to improve your brain health and cognitive function - BIOptimizers Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bioptimizers.com\/blog\/how-to-improve-cognitive-function\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips to improve your brain health and cognitive function - BIOptimizers Blog\" \/>\n<meta property=\"og:description\" content=\"The brain is the most important organ in your body. Not only is it important for cognitive function, but it also influences your hormones and organ functions. So, your brain health is essential for your overall health. We need to take care of our brain as much as we need to care for our bodies to live our lives to the fullest. Yet, most people, even health enthusiasts, fail to take care of their brains. 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He is working toward his PhD and aspires to raise the standards in healthcare and education, creating greater accessibility and quality of life. 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