Preventing Cognitive Decline: Feeding the Brain, Nourishing Life

By Mel, Bare Health

Reports from large population surveys reveal a worrying trend: cognitive struggles, including problems with memory, concentration and decision-making, are rising, particularly among younger adults. At Bare Health, we regularly speak with customers about practical ways to prevent or delay early cognitive decline and support long-term brain health. Between 2013 and 2023, the proportion of adults aged 18–39 reporting cognitive disability nearly doubled, highlighting that attention and thinking issues are no longer just an older person’s concern. Taking proactive steps to protect the brain is more important than ever.

Cognitive decline is not inevitable. Everyday food choices, lifestyle, and metabolic health strongly influence memory, focus, and mental resilience. Nutrition remains one of the most accessible and effective tools for supporting cognitive wellbeing.

The brain uses around 20 per cent of the body’s energy, and how that fuel is delivered matters. Insulin resistance occurs when cells become less responsive to insulin, the hormone that moves glucose from the blood into cells for energy. This forces the pancreas to work harder and can reduce the brain’s ability to use glucose efficiently, changes linked with accelerated cognitive decline. Diets high in refined sugar and ultra-processed foods contribute to this metabolic stress, making their reduction a key step in brain protection.

Healthy fats play a central role in nourishing the brain. As the brain is made up of around 60 per cent fat, the types of fat we eat directly impact its structure and function. Long-chain omega-3 fatty acids, especially DHA, support neuronal structure and communication. Oily fish such as sardines, mackerel, and salmon are excellent sources, while supplementation can help where intake is low. Coconut-derived MCT oil provides ketones, an alternative energy source for the ageing brain.

B vitamins, B12 (methylcobalamin), methylfolate, and B6, help regulate homocysteine, an amino acid linked to early cognitive decline. Patrick Holford, founder of Food for the Brain, notes: “Raised homocysteine is one of the strongest predictors of cognitive decline and dementia.”

Choline is another essential nutrient, a precursor to acetylcholine, critical for memory and attention. Eggs, meat, and fish are rich sources, meaning plant-based diets can fall short. Soya lecithin granules are one of the richest vegan sources and can be added to porridge, smoothies, or yogurt. Choline is also available as a supplement.

Research from Rush University Medical Center shows that older adults in the top third of leafy green consumption had substantially less Alzheimer’s-related pathology than those in the lowest third. Lead author Puja Agarwal stated: “Doing a simple dietary modification, such as adding more greens, berries, whole grains, olive oil and fish, can actually delay your onset of Alzheimer’s disease or reduce your risk of dementia when you’re growing old.”

Other studies link ultra-processed food intake with higher dementia risk, and replacing just 10 per cent of ultra-processed foods with minimally processed alternatives, such as fruits, vegetables, legumes, milk, and meat, is associated with a 19 per cent lower risk of dementia.

Organisations such as foodforthebrain.org provide practical, evidence-based guidance for anyone looking to improve cognitive function and prevent early decline. Brain health is shaped daily by how we eat, move, sleep, manage stress, and connect socially. By feeding the brain the nutrients it needs and reducing dietary stressors, we can support clarity, resilience, and cognitive vitality for years to come.

“The health of your brain is much more about your actions than your age.” - Dr. Daniel Amen

Healthy Brain Support Checklist

Oily fish (rich in DHA), Eggs (choline), Dark green leafy vegetables, Berries (antioxidants), Nuts and seeds, Extra virgin olive oil, Beans and lentils, Whole grains, Soya lecithin granules (vegan choline)

Key Nutrients

Omega-3 fatty acids (DHA & EPA), B vitamins (B12 methylcobalamin, B6, methylfolate), Magnesium, Choline / phosphatidyl choline, Antioxidants (C & E, polyphenols, carotenoids)

Dietary & Lifestyle Tips

Limit refined sugar and ultra-processed foods. Include more greens, berries, nuts, and legumes. Replace 10 per cent of ultra-processed foods with minimally processed alternatives. Consider supplementation where needed. Stay physically active, sleep well, stimulate your mind, connect socially, and manage stress effectively.

If you’d like to find out more about supporting your cognitive function and overall brain health, pop by Bare Health, chat to the team, and pick up your free Brain Health booklet. Always seek the advice of your GP or healthcare professional if taking prescribed medication or undergoing any form of medical treatment prior to making changes to your health regime.