Cognitive Function: How to boost memory and keep your brain sharp

Cognitive functions, such as memory, concentration, learning and decision-making, are the foundation of our mental performance and psychological wellbeing. Their quality is reflected in our everyday life and work, and mirrors the long-term health of the brain. A healthy lifestyle, enough sleep and targeted support with micronutrients or natural supplements can help keep the brain in good shape and reduce the risk of its gradual decline, as well as the onset of neurodegenerative diseases later in life.

What will you learn in this article?

1. What does the term cognitive mean
2. What are the basic cognitive functions and why do they matter
3. What weakens brain function?
4. Brain support: How to keep your mind in shape?
5. Lifestyle for a healthy brain
6. Cholesterol and brain health
7. Supplementation and natural support for brain health
8. Key takeaways

What does the term cognitive mean

The word cognitive comes from the Latin cognoscere, which means to get to know or to know. Cognitive processes are a set of mental operations our brain uses to take in information from the environment, process it, store it and then use it in everyday life. Thanks to these abilities, we can think, learn new things, communicate and adapt to changing conditions.

What are the basic cognitive functions and why do they matter

Cognitive functions are the brain's executive abilities that allow us to perceive the world around us, process information, learn and remember, and respond to our environment. They include attention, memory, processing speed, learning and problem-solving. Without their optimal functioning, not only work performance but also quality of life declines, for example our ability to focus on a conversation, learn new skills or remember important details.

Cognitive abilities underpin every decision we make, everything we learn and how we respond to the world around us. Their decline shows up not only in neurological diseases such as Alzheimer's or Parkinson's disease, but also during ordinary stress, lack of sleep or overload.

What cognitive functions include:

• Attention: the ability to focus on specific information while filtering out distractions.
  

• Memory: storing, retaining and recalling information. We distinguish between short-term, long-term and working memory.
  

• Learning: acquiring new knowledge and skills.
  

• Language and communication: the ability to express oneself, understand the meaning of words and communicate effectively with others.
  

• Perception: processing sensory stimuli, which allows us to recognise shapes, colours, sounds and smells.
  

• Executive functions: planning, decision-making, self-control and problem-solving.

What weakens brain function?

The quality of cognitive functions is significantly influenced by our lifestyle and the environment we live in. Negative influences can accumulate and gradually lead to poorer concentration, fatigue or even faster development of neurodegenerative diseases. The main factors that weaken cognition include:

• Excessive intake of simple sugars and sweetened drinks → causes blood sugar fluctuations, fatigue and poorer attention. It also leads to glycation of proteins, which are then unable to perform their functions.
  

• Trans fats and excess industrially processed foods → promote inflammation and damage blood vessels, which restricts blood flow to the brain.
  

• Deficiency of omega-3 fatty acids, B vitamins and antioxidants → accelerates the ageing of nerve cells and weakens memory.
  

• Lack of sleep → Sleep is key for storing memories and regenerating brain functions. Chronic sleep deprivation leads to poorer learning ability, lower attention and emotional instability.
  

• Long-term elevated levels of the stress hormone cortisol damage a part of the brain called the hippocampus, which is responsible for memory and learning.
  

• Lack of physical activity → Physical activity supports blood flow to the brain and the formation of new neural connections (neuroplasticity). A lack of it contributes to a faster decline in cognitive abilities.
  

• Dehydration → can impair attention, memory and overall brain performance.
  

• Regular and higher alcohol intake → damages nerve cells and impairs memory.
  

• Nicotine and smoking → worsen vascular health and reduce the brain's oxygen supply.
  

• Lack of social interaction, learning or mental challenges → leads to a faster decline in cognitive functions. The brain needs constant new impulses and stimulation.

Brain support: How to keep your mind in shape?

Although the human brain makes up only about 2% of body weight, it uses approximately 20% of the body's total energy. The food we eat affects not only the health of our body but also our ability to concentrate, our short- and long-term memory, and the future health of the brain. You can take inspiration, for example, from these eating patterns that support healthy thinking.

The MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) is an eating pattern suited to preventing neurodegenerative brain diseases. It was created as a combination of two nutritional approaches: the Mediterranean diet and the DASH diet (a diet for managing high blood pressure). Scientists designed it with the aim of reducing the risk of Alzheimer's disease and supporting long-term cognitive health of the brain.

The emphasis is on eating leafy greens, wild berries, nuts, whole grains, legumes, fish and olive oil, that is, foods high in healthy polyunsaturated omega-3 fats, easily digestible protein, plenty of fibre and a wealth of antioxidants and polyphenols.

Studies (for example the well-known Rotterdam Study) confirm that people who follow the MIND diet consistently have up to a 50% lower risk of developing Alzheimer's disease.

How to put the MIND diet into practice:

• Start with small changes: add dark leafy greens to every meal and drizzle with olive oil
  

• Include fish 1–2 times a week
  

• For a snack, choose a handful of nuts or yoghurt with wild berries

Water and hydration

Drinking enough is also extremely important. Even mild dehydration can impair concentration and short-term memory, as the brain needs a steady supply of fluids to function properly. We recommend drinking mainly clean filtered water, teas or herbal infusions.

What to avoid in your diet:

Excessive intake of sugar, highly processed foods and trans fats from industrially processed products impairs brain plasticity (the ability to learn and respond to the environment), promotes inflammation and increases the risk of neurodegenerative diseases.

Lifestyle for a healthy brain

Research shows that cognitive functions can be strengthened and protected by adopting a healthy diet, practising meditation and stress-relief techniques, or training your thinking. To support your brain health, you can also add these simple steps to your lifestyle:

• Regular brain training: reading, solving puzzles and riddles, learning new skills such as sports, music or languages. You can also try dancing, one of the best activities for the brain: it connects movement, memory and coordination, stimulating different brain regions and strengthening attention.
  

• Physical activity: regular aerobic exercise supports blood flow to the brain and the formation of new neural connections, and reduces the risk of cognitive decline and dementia.
  

• Healthy lifestyle: enough sleep, a balanced diet rich in omega-3 fatty acids, B vitamins that strengthen the nervous system, and foods rich in antioxidants.
  

• Social interaction: support your brain through conversations with people too, as communication and good relationships stimulate brain health.

Cholesterol and brain health

Cholesterol often has a bad reputation, but it is absolutely essential for healthy brain function. Up to a quarter of all the cholesterol in the body is found in the brain, where it is key for building neurons and producing neurotransmitters and hormones, including the production of vitamin D in the body.

Cholesterol levels that are too low may be linked to poorer mood, anxiety or weakened cognitive abilities. Conversely, an excess of "bad" LDL cholesterol and its oxidised forms, or a lack of antioxidants, contributes to atherosclerosis and reduced blood flow to the brain. For the body's health, it is therefore important to balance the amount of cholesterol needed for proper brain function and hormone production with preventing its harmful build-up in blood vessels as a result of excessive inflammation in the body.

Supplementation and natural support for brain health

Although a varied and balanced diet is the foundation, it can be beneficial to support the brain with targeted supplementation. Some vitamins, minerals and other nutrients, as well as natural substances, influence the production of neurotransmitters, improve blood flow to the brain or protect nerve cells from oxidative stress. You can focus, for example, on:

• Omega-3 fatty acids (EPA and DHA)
  They are basic building blocks of neurons, the brain's cells. Polyunsaturated fatty acids support synaptic plasticity, that is, the way information is passed between neurons, which is essential for learning and remembering.
  Sources: Found mainly in wild oily fish (salmon, mackerel, sardines). The plant form ALA (a fatty acid that needs to be converted into DHA in the body) is found, for example, in flax and chia seeds.
  

• Phosphatidylserine: a key phospholipid of neuronal membranes that keeps them flexible and ensures proper signalling between nerve cells. It supports memory, learning ability and concentration, and its benefit is especially noticeable in older people, whose brain levels naturally decline.
  Sources: sunflower seeds, egg yolk, sea fish, supplements (mainly from soy or sunflower lecithin).
  

• Choline: an essential precursor of acetylcholine, one of the main neurotransmitters responsible for memory processes, attention and learning ability. It is also important during prenatal development, when it supports the maturation of the foetal brain and the proper function of the nervous system in infants.
  Sources: eggs (especially yolks), liver, broccoli, Brussels sprouts, peanuts.
  

• B vitamins (especially B6, B12 and folic acid in the form of folate)
  These vitamins are involved in the production of neurotransmitters and the proper breakdown of homocysteine, elevated levels of which are linked to a higher risk of neurodegenerative diseases.
  Sources: Rich sources of folate include leafy greens, legumes and whole grains. Vitamin B12, on the other hand, is found only in animal sources such as meat and offal, fish, dairy products and eggs.
  

• Antioxidants (vitamins C and E, polyphenols, flavonoids)
  They protect brain cells from oxidative stress.
  Sources: Found in wild berries, green tea, dark chocolate and olive oil.
  

• Minerals (zinc, magnesium, iron, copper, selenium)
  Each of them plays a specific role in transmitting nerve signals, energy metabolism or protecting cells from damage. For example, magnesium supports nervous system relaxation and memory processes.

Magnesium, zinc + vitamin B6

Natural support:

• To support thinking, you can also try including Hericium, otherwise known as Lion's Mane. This medicinal mushroom contains substances that support brain neuroplasticity, which may contribute to better memory and learning. Studies are also already being carried out on its compounds to examine their effect on slowing the progression of Alzheimer's and Parkinson's disease.

• Bacopa Monnieri is a herb known for its nootropic and neuroprotective effects. It supports memory, concentration, learning and stress resilience. Its active compounds increase levels of neurotransmitters, especially acetylcholine, which is key for learning and storing information in the brain. With regular use, it also improves the growth of nerve extensions in the brain, which allows new information to be processed and stored in memory more effectively.

Key takeaways

Sources:

[1] Solfrizzi V, Panza F, Capozzo R. The Role of Diet, Nutrition, and Nutraceuticals in Cognitive Decline and Dementia. Nutrients. 2022 Jan 6;14(2):348. doi: 10.3390/nu14020348. PMID: 35022067; PMCID: PMC8778985. Alzheimer's Research & Therapy

[2] Solfrizzi V, Panza F, Capozzo R. The Role of Diet, Nutrition, and Nutraceuticals in Cognitive Decline and Dementia. Nutrients. 2022 Jan 6;14(2):348. doi: 10.3390/nu14020348. PMID: 35022067; PMCID: PMC8778985. Plants.

[3] Medical News Today. Cognitive functioning: Definition, factors, and examples. Updated 2024. https://www.medicalnewstoday.com/articles/cognitive-functioning