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Your diet doesn’t just affect your weight and energy levels. Your memory, mood, and more can be affected by what you fuel your body with. What does nutrient deficiency-induced memory loss look like, and what should you be eating to keep your mind sharp?

Your body’s second brain

Your gastrointestinal and digestive systems are controlled by a network of cells called the enteric nervous system (ENS). The ENS is often called the “second brain” due to its sheer complexity and the number of tasks it performs and systems it regulates. It contains around 100 million neurons, which is more than in your spinal cord.

The connection between diet and brain health

Every part of your body, including your brain, is affected by what you eat. That’s why you need a range of nutrients to function at your best. Most healthy diets tend to shift the focus purely on weight management, however what you eat should be just as focussed on giving your brain what it needs to thrive.

If you don’t have a healthy diet, you can end up with nutrient deficiencies that can impair your brain functions and cause memory loss, difficulty concentrating, and even mood swings.

While not all cases of memory loss or mood shifts are caused by nutrient deficiencies, it should always be taken into consideration when determining a cause and what lifestyle changes you might need to make.

Nutrient deficiency and memory loss

While nutrient deficiency-induced memory loss can manifest in several ways, it is usually gradual. You might start experiencing mild forgetfulness, like misplacing items or struggling to recall the details of a conversation you just had. Over time, if you remain in a deficit, your memory lapses can become more severe and make daily life more difficult.

Some of the key nutrients you need in your diet to maintain memory and cognitive function are:

• Omega-3 fatty acids: These essential fats are found in salmon, mackerel, sardines, flaxseeds, chia seeds, and walnuts. If you have an allergy to any of those foods, you can also try nori and spirulina - According to research published by the faculty of the University of Texas’ Health Science Center at San Antonio, healthy volunteers in their 40s and 50s who have some omega-3 in their red blood cells had better brain structure. The study also found that people with a higher omega-3 index had larger hippocampal volumes. The hippocampus plays a vital role in learning and memory. People who consumed more omega-3s had less chance of developing cardiovascular disease and vascular dementia.

• B vitamins: Vitamins B6, B9 (folate), and B12 are all an essential part of good brain health. B vitamins help your body to convert carbohydrates, fats and protein from the food you eat into energy that your brain uses. Your brain also needs B vitamins to make neurotransmitters like serotonin and dopamine, which help regulate your mood. Studies have also found that, because vitamin B12 plays a role in producing the brain chemicals that affect mood, it may be linked to depression. More research into this is needed. Foods rich in B vitamins include salmon, leafy greens, eggs, milk, and legumes.

• Vitamin D: While it is more widely known as an essential part of good bone health, vitamin D is also important in maintaining brain health. Vitamin D protects against cognitive decline and dementia by protecting neurons and reducing inflammation. Sun exposure (vitamin D is synthesised in the skin), fatty fish, and fortified foods can all help your body to maintain adequate vitamin D levels.

Your lifestyle matters

While a nutrient-rich diet is certainly a large part of good brain health, your lifestyle can play just as big a role. Smoking, binge drinking, lack of exercise, a broken sleep schedule and more can all affect memory and cognition.

Adequate sleep, moderate exercise, mental exercises like puzzles and reading can all help keep your mind sharp and healthy for longer. Staying socially active and involved in your community, and even having a pet to interact with can help as well.

While memory loss and cognitive decline are seen as an old-age problem, they are not an inevitable part of aging. By paying attention to your diet and living a healthy, social life, you can support your brain health and keep your memory intact.

And with the Tempo Nutrition Journey, you can get all the help and guidance you could want or need to eat for your health.

Set nutrition goals, log your food intake, get expert advice, all at no cost to you. It’s everything you’ve been looking for.

You can start your online Nutrition Journey via the Bestmed App and/or Member portal (website) that will provide you with the platform to:

• Set personal goals.
• Track your nutritional intake.
• Participate in challenges.
• Access a library of health and wellness topics.

Get started on your Tempo Nutrition Journey here.

Remember, a healthy mind starts with what you put on your plate.

References:

Foods linked to better brainpower. Harvard Health Publishing. 2024. Available here.

Study links omega-3s to improved brain structure, cognition at midlife. UT Health San Antonio. 2022. Available here.

Vitamin B-12 and depression: Are they related? Mayo Clinic. Accessed 2024. Available here.

Does Vitamin D Improve Brain Function? Scientific American. 2009. Available here.

The brain benefits of B vitamins. Abbott/Ensure. Accessed 2024. Available here.