The Top 7 Ways to Boost Cognitive Function (according to science)

Summary

This video discusses effective strategies for improving cognitive function, focusing on both effort-intensive and easier methods. Vigorous exercise is highlighted as a top 'big mover,' enhancing brain health through the release of Brain-Derived Neurotrophic Factor (BDNF). Supplements, such as multivitamins, blueberries, cocoa polyphenols, and omega-3 fatty acids, are suggested for boosting cognition with minimal effort. Additionally, lutein and choline are recommended for brain health, particularly in older adults. The importance of a nutrient-rich diet and maintaining neuroplasticity is emphasized, offering accessible ways to enhance mental performance across the lifespan.

Takeaways

• 😀 Exercise, particularly vigorous exercise, is one of the best ways to enhance cognitive function, including memory, executive function, and processing speed.
• 😀 A study on older adults showed that a year-long vigorous exercise program led to a 2% increase in hippocampal volume, counteracting age-related brain atrophy.
• 😀 Brain-derived neurotrophic factor (BDNF), which is increased through vigorous exercise, plays a key role in promoting neuroplasticity and the growth of new neurons.
• 😀 Even a short, 10-minute high-intensity interval training (HIIT) workout can lead to significant improvements in cognitive function, including executive function and processing speed.
• 😀 Multivitamins containing micronutrients like magnesium, B vitamins, folate, and vitamin K have been shown to improve cognition and slow brain aging in older adults.
• 😀 Blueberries, rich in anthocyanins and polyphenols, have been proven to enhance cognitive function, including memory and processing speed, across all age groups.
• 😀 Blueberries’ anthocyanins, a type of flavonoid, are beneficial to cognitive health and can improve executive function and reaction time.
• 😀 Dark chocolate, particularly cocoa flavonols, can boost brain blood flow, improve cognition, and offer similar benefits to exercise in terms of vascular health and cognitive performance.
• 😀 Lutein, found in foods like kale and egg yolks, is a carotenoid that supports cognitive function by improving neural efficiency and protecting against brain aging.
• 😀 Omega-3 fatty acids, especially at doses of 2 grams or more, have been extensively studied for their positive impact on cognition, with consistent results in improving cognitive function.

Q & A

What are the most effective ways to improve cognitive function according to the script?

The script highlights two primary approaches: vigorous exercise and dietary supplementation. Vigorous exercise boosts brain-derived neurotrophic factor (BDNF), promoting memory and processing speed. Supplements like multivitamins, blueberries, cocoa polyphenols, lutein, choline, and omega-3s also contribute to cognitive health.

Why is exercise considered the most effective method for cognitive improvement?

Exercise, especially vigorous exercise, significantly increases BDNF, which helps in neuroplasticity, memory retention, and cognitive function. Studies across different age groups have shown that exercise improves brain health by enhancing blood flow and stimulating brain growth.

What is BDNF and why is it important for cognitive function?

BDNF, or brain-derived neurotrophic factor, is a protein that supports the growth of new neurons and enhances neuroplasticity, which is the brain's ability to adapt and change. Higher levels of BDNF are linked to better memory, processing speed, and overall cognitive performance.

How does vigorous exercise affect the hippocampus?

Vigorous exercise has been shown to increase hippocampal volume, the area of the brain associated with learning and memory. A study mentioned in the script demonstrated a 2% increase in hippocampal volume in older adults after a year of vigorous exercise, helping to counteract the natural age-related decline in this area.

What is the role of lactate in cognitive improvement during exercise?

Lactate is produced when muscles are exercised intensely and cannot get enough oxygen. It acts as a signaling molecule that increases BDNF levels, promoting neuroplasticity and cognitive enhancement. Even short bouts of intense exercise can trigger these beneficial effects.

What are the findings of the recent study on multivitamins and cognitive function?

A recent study (Cosmo trial) showed that older adults taking multivitamins, including magnesium, B vitamins, and other micronutrients, experienced improved cognition and slower brain aging by about two years. This is in contrast to earlier studies that found little benefit from multivitamins.

How do blueberries improve cognitive function?

Blueberries, particularly due to their high concentration of anthocyanins, are rich in polyphenols that support cognitive function. Studies show that consuming the equivalent of one cup of blueberries daily can improve memory, executive function, and processing speed across various age groups.

What are the benefits of cocoa polyphenols for the brain?

Cocoa polyphenols, particularly flavonoids like kakans, have been shown to increase blood flow to the brain, which can immediately improve cognition and executive function. Studies on cocoa flavonoids have demonstrated their role in enhancing vascular flow and brain health.

Why is lutein important for cognitive function?

Lutein, a carotenoid found in greens like kale and in egg yolks, plays a crucial role in brain health. It accumulates in the brain and has been linked to better neural efficiency, which means neurons can function with less energy, thus improving cognitive function.

What is the relationship between choline and cognitive function?

Choline is an essential nutrient important for brain health, especially for the development of cognitive function. Studies show that pregnant women who take choline supplements have children with higher intelligence test scores. Choline is found in foods like eggs.

How do omega-3 fatty acids affect cognition?

Omega-3 fatty acids, particularly in doses of 2 grams or more, have been shown to improve cognitive function. They are crucial for brain health, supporting memory and processing speed. Studies consistently show that higher omega-3 intake results in better cognitive outcomes.