Brain Health?Support?for Each Stage of Life
We’ve been talking about cognitive health, but do you know our cognitive health condition changes?at different stages of life, so do the approaches we take to?optimize our?brain health? Right, we should understand the unique needs at different stages, so that we can make conscious choices to nourish our brains.
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For Babies and Kids, good mental health is an important part of their development. It helps them learn to understand their emotions, build healthy relationships, adapt to change and cope with life’s challenges and stresses. At that very starting stage, parents’?companion, playing, a safe environment and nutrients like choline, folate, iron, omega3, etc. are crucial for cognitive development from Sensorimotor stage (Birth to 2 years) through Preoperational stage (Ages 2 to 7) to Concrete operational stage (Ages 7 to 11).
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For Young Adults and College Student,?though their cognition has reached the formal operational stage, their brain is still developing, and cognitive functions such as memory and learning are vital. To support brain health during this critical period:
- Focus on essential nutrients: Vitamin A, Beta Carotene, and B Vitamins are crucial for brain plasticity, neurogenesis, and memory. These nutrients can be obtained from plant-based sources like fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Diet Suggestions: Emphasize a well-rounded diet rich in colorful fruits and vegetables, whole grains, lean proteins, and healthy fats like avocados and nuts. This provides a wide range of nutrients and antioxidants that support brain health and cognitive function.
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For Adults and Working Professionals, as adults navigate professional and personal responsibilities, where they also experience heavy pressure from work, society, peers, etc. Consider the following for optimal brain health:
- Focus on essential nutrients?and include adaptogens: Vitamin C and Iron play crucial roles in cognitive function. Vitamin C acts as an antioxidant, protecting the brain from oxidative stress, while iron ensures proper oxygen delivery.?Adaptogens like ashwagandha and rhodiola help manage stress while boosting mental energy.
- Diet Suggestions: Prioritize a Mediterranean-style diet consisting of fruits, vegetables, whole grains, lean proteins (such as fish and poultry), healthy fats (like olive oil, MCTs?and nuts), and moderate amounts of dairy or plant-based alternatives. This diet provides a variety of nutrients, antioxidants, and healthy fats that support brain health and cognitive function.
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For Older Adults and Seniors, cognitive decline becomes a?major?concern, the risk of Alzheimer's disease and other types of dementia increases with age, affecting an estimated 1 in 14 people over the age of 65 and 1 in every 6 people over the age of 80, making brain health a top priority. To support cognitive function during this stage:
- Focus on essential nutrients?and antioxidants: B Vitamins and Zinc are crucial for maintaining cognitive health. B vitamins support brain function and memory, while zinc plays a role in synapse function and neurotransmitter production.?Antioxidants like polyphenols help reduce neuroinflammation and oxidative stress.
- Diet Suggestions: Emphasize a nutritious, low-calorie and antioxidant dense diet that includes a variety of fruits, vegetables, whole grains, lean proteins (such as fish, poultry, and plant-based options), healthy fats, and low-fat dairy or plant-based alternatives. This provides a range of nutrients and antioxidants that support brain health and cognitive function.
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Vertically, cognitive health requires a holistic approach that nourishes our brain, body and mind altogether, horizontally, we have different focuses at different stages of life where we adjust the approaches to optimize our brain wellness. "Mental health...is not a destination, but a process. It’s about how you drive, not where you’re going." — Noam Shpancer, PhD
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R&D Scientist | Product Manager | Scientific writing and Communicator I I Evidence-based Wellbeing I Cross-Functional Collaborator and Connector I I AI enthusiast I Willing to Relocate I Traveller
1 年Good information Cathy Sun
Helping Companies Retain & Support Women 45+ | Solving Workforce Shortages | Menopause at Work Expert | HR & C-Level
1 年Great information especially to look at it across the stages of life Cathy Sun