A wealth of research has shown that diet plays a crucial role in the body’s ability to fend off heart disease and stroke. Growing evidence also suggests that what’s good for heart health is equally beneficial for brain health. The same risk factors that contribute to heart disease are linked to Alzheimer’s and other dementias.
How Diet Affects the Brain Over a Lifetime: Nutrition and Brain Development in Pregnancy
Dr Rebecca MacPherson, an associate professor at Brock University’s Centre for Neuroscience in Ontario, Canada, explains that the maternal diet can affect a baby’s brain development from the beginning. Essential nutrients, like folate (vitamin B9), play a critical role in fetal brain development. A deficiency can lead to birth defects and neural tube issues. You can find folate in vegetables like Brussels sprouts and leafy greens, as well as in many other foods, such as beans, nuts, seafood, eggs, dairy, and meats. Prenatal vitamins commonly include folate to ensure adequate intake.
A mother’s diet can also impact her child’s mental health. Studies have shown that a high-fat diet during pregnancy may increase the risk of mental health and behavioural issues in children, such as anxiety, depression, and autism spectrum disorders. Meanwhile, foods like salmon, sardines, and walnuts provide essential omega-3 fatty acids for brain development in utero, and doctors may advise supplements for women who are not consuming enough through their diet.
How Diet Affects the Brain Over a Lifetime: Brain-Boosting Nutrition for Children and Adolescents
The influence of nutrition on brain development continues from birth and affects children’s cognitive performance, growth, and school success. Omega-3’s benefits persist beyond pregnancy; research published in Child Development in 2009 found that infants who received omega-3-enriched formula performed better on problem-solving tasks than those who didn’t.
The most significant impact of diet on brain development occurs within the first two years, as neurons are forming connections and myelin (a protective sheath made of fats and proteins) is developing. According to Dr MacPherson, children need diets rich in nutrients that promote growth and reduce inflammation. Poor diets during these years can impair cognitive development and lead to poor academic performance. Studies have shown that replacing simple carbs and saturated fats with complex carbs and healthy fats improves short-term memory in children.
During childhood and adolescence, diets high in fatty and sugary foods can harm executive functions, such as planning and problem-solving. Conversely, diets rich in fish, vegetables, and fruits have been associated with better academic achievement and cognitive function.
How Diet Affects the Brain Over a Lifetime: Nutrition’s Impact on Adult Brain Health
Omega-3s continue to play a role in adult brain health, with insufficient levels linked to mood disorders and cognitive decline. Diets rich in omega-3 fatty acids improve memory, enhance cognitive function, and increase blood flow to the brain. Poor diet habits can lead to weight gain and increase the risk of conditions like diabetes and heart disease, all of which contribute to cognitive decline.
How Diet Affects the Brain Over a Lifetime: What is a Brain-Healthy Diet?
Experts recommend focusing on overall eating patterns rather than individual foods. Research has found that Mediterranean, DASH, and MIND diets can significantly reduce dementia risk. Researchers have shown that the MIND diet, a combination of the Mediterranean and DASH diets, promotes cognitive resilience in older adults, meaning it helps maintain cognitive function despite brain damage.
The Western diet, which is high in processed foods, saturated fats, and sugars, is linked to increased health risks. A diet that emphasizes vegetables, fruits, lean proteins, and fish provides a balanced intake of nutrients essential for brain and heart health.
How Diet Affects the Brain Over a Lifetime: Building Healthy Habits
Changing old eating habits can be challenging, according to Dr. Kevin Volpp, director of the Penn Center for Health Incentives and Behavioral Economics. Many Americans consume too much sodium and too few fruits and vegetables, contributing to high rates of heart disease and stroke. Volpp emphasizes the importance of forming new habits, as dietary choices have long-term consequences on health.
Even short-term consumption of high-fat, high-sugar diets can trigger brain inflammation and potentially impair cognition. Over time, these choices affect long-term brain health.
In summary, better brain health is achievable through healthier eating patterns. Developing and maintaining strong dietary habits can make a significant difference over time, helping to maintain both heart and brain health.
