Discover the connection between metabolic health and cognition, and learn how lifestyle choices can reduce the risk of cognitive decline. Explore the impact of age on metabolism, nutrition, and brain function.

Key takeaways

• Poor metabolic health is associated with cognitive decline, memory issues, and signs of early brain ageing.
• Reversal of metabolic dysfunction, particularly through glycaemic control, may help counteract these risk factors.
• Anti-inflammatory foods, omega-3 fatty acids, antioxidants, and polyphenols may reduce the risk of cognitive decline.
• Diets like the DASH diet and Mediterranean style of eating have shown protective effects against neurodegeneration.

The connection between cognition and metabolic health has become increasingly evident, as emerging evidence highlights their relationship. Understanding the impact of age on metabolism, nutrition, and cognitive performance can help individuals make informed choices to age gracefully and reduce the risk of cognitive decline.

Ageing and metabolism

Changes in metabolism with age tend to occur that can affect overall health and well being. Resting metabolic rate tends to decrease with age, which can lead to weight gain and difficulties in maintaining a healthy body composition. Age-related changes in hormone levels and muscle mass also contribute to a decline in metabolic function.

Poor metabolic health has been associated with:

• Cognitive decline
• Memory issues
• Reduced white matter and brain volume
• Signs of early brain ageing

One of the proposed mechanisms contributing to cognitive decline in metabolic syndrome is associated with insulin resistance. Insulin resistance reduces capillary reactivity, which then creates a sub-optimal environment for waste removal. This waste build up can lead to further oxidative stress within the brain.

Glycaemic control and cognitive function

Reversing metabolic dysfunction, particularly through strict glycaemic control, has shown promise in countering the risk factors associated with cognitive decline. While further research is needed to determine the influence of glycaemic control on structural changes in dementia development, positive glucose control in individuals with type 2 diabetes has been found to slow down these changes.

How insulin impacts brain function

Insulin plays a critical role in the brain by regulating various essential processes. The brain consumes a significant amount of glucose, consuming around 20 percent of the body's glucose.

Insulin is involved in crucial functions in the brain, including being involved in:

• Glucose production in the liver
• Regulating appetite
• Reproduction
• Memory and mood
• Neuron development and protection

Akin to other cells, our brain cells can become insulin resistant. Insulin resistance within the brain has been observed in type 2 diabetes and Alzheimer's disease.

Interestingly, studies have shown that reduced brain glucose metabolism occurs decades before cognitive symptoms manifest in those genetically predisposed to Alzheimer's disease. Previously, it was believed that the decline in brain energy demand was a consequence of neuro-degeneration. However, these findings suggest that impaired brain glucose metabolism may contribute to the development of cognitive decline.

The exact interplay between insulin resistance, metabolic disorders, and cognitive decline is still being researched.

Nutrition and cognitive health

Nutrition, brain function and cognitive performance are all related. As you age, your nutritional needs may change. Nutrition plays a crucial role in maintaining cognitive function and reducing the risk of cognitive decline.

Generally, caloric requirements decrease due to factors such as decreased muscle mass and metabolic rate. Adequate protein intake becomes more important to support muscle maintenance. As well as that, consuming adequate fibre and nutrient-dense options are often a priority.

Anti-inflammatory foods

A study revealed that individuals with a high intake of anti-inflammatory foods had the greatest reduction in the risk of developing dementia. Anti-inflammatory foods such as fruits, vegetables, tea, coffee, and legumes may be beneficial.

Emerging evidence suggests that including omega-3 fatty acids, antioxidants, and polyphenols in the diet can help reduce inflammation and contribute to overall risk reduction.

Foods rich in omega-3 fatty acids include:

• Fatty fish such as salmon, tuna and sardines
• Flaxseeds
• Chia seeds
• Walnuts

Foods high in antioxidants include:

• Berries
• Darkchocolate with a high cocoa content
• Greenleafy vegetables like spinach, kale, and broccoli
• Red andpurple fruits such as grapes
• Foods high in vitamin C such as leafy greenvegetables, strawberries, citrus fruits, capsicum and kiwi fruit

Foods with polyphenols include:

• Green tea
• Applesand citrus fruits
• Cherries,grapes and plums
• Extra virgin olive oil

DASH diet and Mediterranean diet

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, and the Mediterranean diet have also shown protective effects against neuro-degeneration in ageing. While research on these diets is still evolving, their importance in maintaining cognitive function is becoming increasingly evident.

If you have concerns about your cognition or metabolic function, it is essential to consult with a healthcare professional for appropriate testing and management. They can provide personalised recommendations based on your specific needs and help you navigate any age-related metabolic changes.

The Vively app harnesses the power of continuous glucose monitoring (CGM) to track your metabolic health and leverage this data to improve your lifestyle for longevity. By gaining insights into your glucose control, you can make informed choices about nutrition, physical activity, and other factors that impact your metabolic health.