From the Guidelines
To support your brain health, focus on a balanced lifestyle that includes regular physical exercise, a nutritious diet, quality sleep, mental stimulation, and stress management. Aim for at least 150 minutes of moderate aerobic activity weekly, which increases blood flow to the brain and promotes the growth of new neurons, as recommended by the 5th Canadian Consensus Conference on the diagnosis and treatment of dementia 1. Eat a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like omega-3s found in fatty fish, which provide essential nutrients for brain function and reduce inflammation, as suggested by the management of dementia worldwide review 1. Some key points to consider:
- Ensure you get 7-9 hours of quality sleep nightly to allow your brain to clear waste products and consolidate memories.
- Challenge your mind daily through activities like reading, puzzles, learning new skills, or playing musical instruments to build cognitive reserve.
- Manage stress through mindfulness meditation, deep breathing exercises, or yoga, as chronic stress can damage brain cells and impair memory.
- Stay socially connected, as meaningful relationships stimulate the brain and may reduce dementia risk.
- Limit alcohol consumption and avoid smoking, as both can damage brain tissue over time. While supplements like vitamin B12, vitamin D, and omega-3s may benefit some individuals with deficiencies, they're generally not necessary with a balanced diet, according to the ESPEN guidelines on nutrition in dementia 1. Additionally, recent studies suggest that multimodal interventions, including a healthy diet, physical exercise, mental and social stimulation, and control of comorbidities, can reduce the incidence of dementia and improve cognitive performance 1. These practices work together to maintain optimal brain function by supporting neuroplasticity, reducing inflammation, protecting against oxidative stress, and promoting the growth of new neural connections.
From the FDA Drug Label
The FDA drug label does not answer the question.
From the Research
Brain Health Support
To support your brain health, consider the following:
- Omega-3 fatty acids: Studies have shown that omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), may have beneficial effects on brain structure and function 2, 3, 4.
- Aerobic exercise: Combining omega-3 fatty acid supplementation with aerobic exercise and cognitive stimulation may help prevent decline in gray matter volume in patients with mild cognitive impairment 2.
- Cognitive stimulation: Engaging in cognitive stimulation activities, such as puzzles, games, and learning new skills, may also help support brain health 2.
- Balanced diet: Maintaining a balanced diet that includes foods rich in omega-3 fatty acids, such as fatty fish, nuts, and seeds, may help support brain health 3, 4, 5.
Brain Function and Structure
Research has shown that:
- Omega-3 fatty acids may help maintain brain glucose uptake and prevent decline in cognitive function 4.
- DHA may play a role in regulating brain glucose uptake and may be associated with increased gray matter volume in the middle frontal cortex 2.
- A diet high in saturated fats may have negative effects on brain circulation, structure, and function, potentially leading to irreversible damage 5.
Treatment and Prevention of Cognitive Decline
Studies have investigated the use of omega-3 fatty acids as a potential treatment for dementia and cognitive decline, with mixed results:
- Some studies have found no significant benefit of omega-3 fatty acid supplementation on cognitive function in patients with mild to moderate Alzheimer's disease 6.
- Other studies have suggested that omega-3 fatty acids may have beneficial effects on cognitive function and brain structure in patients with mild cognitive impairment 2, 3.