by Jenny Perez, September 5th 2024
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Mind and Microbiome: How Gut Health Supports Cognitive Function

Uncover the secret to a sharper mind and vibrant well-being by tapping into the power of the gut-brain axis. Did you know that the trillions of bacteria in your gut could be the key to maintaining mental clarity and cognitive health?  

Understanding the dynamic relationship between your gut and brain and making strategic nutritional and lifestyle choices can enhance your cognitive function and help you enjoy a more vibrant quality of life as you age.1 By focusing on practices that nourish your body and invigorate your mind, you can optimize your cognitive function and enjoy a higher quality of life as you age.  

A Closer Look at Cognitive Function 

Cognitive function encompasses a variety of mental processes, including memory, learning, information processing, language, reasoning, perception, and problem-solving skills. 2,3 As the brain ages, cognitive function can decline, making it essential to consider what immediate steps can be taken to support long-term healthy brain function.

Understanding how various factors, including diet and lifestyle, influence heart and brain health is essential for overall well-being. Let’s unpack strategies that may help support cognitive function and promote healthy aging. 

Gut Health and the Brain 

There’s growing recognition of the connection between gut health and brain function. The gut microbiome, made up of trillions of bacteria, influences digestion, immune health, and cognitive function. Some probiotics, such as L. reuteri, are known to support gut health, which may, in turn, contribute to overall well-being, including brain health. 5 

It has been shown that the gut’s microbiota may provide support to digestive and immune health. They aid with the digestion of macronutrients from our foods like proteins, fats, and carbohydrates, making the food’s nutrients more readily available for us to absorb.  

Dietary fiber, especially insoluble fiber, is another crucial component, as it helps produce short-chain fatty acids (SCFAs) through fermentation in the gut. (SCFAs) provide energy for the cells in our colon and encourage beneficial or good microflora. These SCFAs support metabolism, gut health, and immune response, which may have a positive impact on the gut-brain axis and cognitive function .6,7 

But what does the bacteria in our microbiome have to do with our brain health and cognitive function?  

The Gut-Brain Axis 

The gut-brain axis is a communication pathway linking the gastrointestinal tract and the brain. This system involves signaling between the nervous systems of the gut and brain, influenced by diet, medications, and gut microbiota. 7 Disruptions in this communication can impact immune response and cognitive function. 
The gut influences the brain through the production of neurotransmitters, such as serotonin, which regulates mood and cognition. Additionally, the gut microbiota produces metabolites like short-chain fatty acids (SCFAs) that can cross the blood-brain barrier, impacting brain function and behavior.  

On the other hand, the brain influences the gut by regulating digestive processes and altering gut microbiota composition through the stress response. Chronic stress can lead to an imbalance in gut bacteria, which in turn may exacerbate inflammatory responses and negatively affect mental health. This bidirectional communication highlights the importance of maintaining both gut and brain health for overall well-being. 

Nutritional Influence —Choosing Wisely 

Though we cannot stop aging, we can consider preventative avenues such as diet. Nutrition plays an integral role in our overall health and proper cognitive functioning. It is, therefore, essential to adopt a healthy way of eating, ensuring variety from all food groups can contribute to an optimal intake of essential nutrients.  
One should also be mindful of choosing whole, clean foods and limiting overly processed foods and those high in fats and refined sugar. Diets rich in nutrient-dense foods like vegetables, fruits, whole grains, nuts, legumes, fish, and very lean cuts of meat support overall health and well-being and may also support cognitive function. 

The MIND Diet 

The MIND diet combines elements of the Mediterranean and DASH diets to support cognitive function and overall health. It emphasizes consuming leafy green vegetables, berries, whole grains, nuts, and fish, which have neuroprotective properties. Limiting red meat, saturated fats, and refined sugars is also recommended for optimal cognitive health. 7 

This MIND diet, like the Mediterranean and DASH diets, also promotes the benefits of consuming fruits and vegetables. However, the MIND diet zeroes in on foods rich in green leafy veggies and berries, as well as other specific foods that may naturally provide neuroprotective properties.8 

An article published by the American Academy of Dietetics and Nutrition noted that the MIND diet is a bit more specific in guiding individuals on what to eat and when. It calls out the exact foods and food groups recommended for consumption on both the daily and weekly timetables as noted below: 9 

  • Vegetables: 2 or more servings per day; at least one serving of leafy green vegetable per day 
  • Berries: 2 to 5 servings per week at a minimum; does not include dried berries 
  • Whole grains: 3 or more servings per day; emphasis on grains that are minimally processed 
  • Nuts and seeds: 5 or more servings per week 
  • Beans: 3 to 4 servings per week, minimally 
  • Seafood: 1 or more servings per week; focus on fatty fish such as salmon, mackerel, herring, or sardines 
  • Poultry: 2 or more servings per week; focus on light meat without skin 
  • Extra-virgin olive oil: 2 tablespoons per day; specifically extra-virgin olive oil, not other types of olive or vegetable oils   

With the MIND approach to eating, there are also recommendations to limit red and processed meats, foods that are high in saturated fats such as butter and margarine, limit fried foods, full-fat cheese, refined grains and sugars like dessert-type foods, and other sources of added sugars.9 

Research suggests the MIND diet may slow cognitive decline more effectively than the DASH or Mediterranean diets, making it a valuable tool in promoting brain health as we age. 10 

Brain-Boosting Habits for All Ages 

Supporting cognitive health is not just for older adults—everyone can benefit from brain-boosting habits. These include engaging in regular physical activity, community activity, maintaining a healthy diet, relaxation techniques to reduce stress, and getting adequate sleep. These habits are vital for maintaining cognitive function and play a significant role in healthy aging. 

The Case for High-Quality Dietary Supplements 

In our modern lives, marked by industrial agriculture, convenience foods, and chronic stress, obtaining all the necessary nutrients from diet alone is challenging. Industrial agriculture often strips the soil of vital minerals, leading to nutrient-deficient crops, while convenience foods are frequently high in calories but low in essential nutrients. 4 

Chronic stress further depletes our bodies of vital nutrients needed for brain health. High-quality, plant-based dietary supplements are an important part of a brain-healthy lifestyle, ensuring that we get the necessary nutrients to support cognitive function and overall well-being.  

Bridging the Mind and Gut: A Path to Cognitive Resilience

Supporting cognitive function is a lifelong commitment that requires a holistic approach, integrating healthy habits, proper nutrition, and quality sleep. While aging is natural, adopting brain-boosting habits and incorporating high-quality, plant-based supplements can help maintain cognitive health and improve quality of life. Understanding the connections between diet, gut health, and brain function and taking proactive steps to nurture these areas can lay a strong foundation for mental clarity and healthy aging. 

 

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References 

  1. Tran N, Zhebrak M, Yacoub C, et al. “The gut-brain relationship: Investigating the effect of multispecies probiotics on anxiety in a randomized placebo-controlled trial of healthy young adults.” Journal of Affective Disorders. 2019;252:271-277. doi:10.1016/j.jad.2019.04.043. https://pubmed.ncbi.nlm.nih.gov/30991255/
  2. Altschul, Drew. “What Are Cognitive Functions?” Psychology Today, 28 June 2020, www.psychologytoday.com/us/blog/reverse-causation/202006/what-are-cognitive-functions. https://www.psychologytoday.com/us/blog/reverse-causation/202006/what-are-cognitive-functions 
  3. Morley, John E., et al. “Brain Health: The Importance of Recognizing Cognitive Impairment: An IAGG Consensus Conference.” Journal of the American Medical Directors Association,  vol. 16, no. 9, Sept. 2015, pp. 731–739, www.jamda.com/article/S1525-8610(15)00438-7/fulltext, https://doi.org/10.1016/j.jamda.2015.06.017.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822500/   
  4. Montgomery DR, Biklé A, Archuleta R, Brown P, Jordan J. Soil health and nutrient density: preliminary comparison of regenerative and conventional farming. PeerJ. 2022;10:e12848. Published 2022 Jan 27. doi:10.7717/peerj.12848. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8801175/  
  5. Tooley, Katie Louise. “Effects of the Human Gut Microbiota on Cognitive Performance, Brain Structure and Function: A Narrative Review.” Nutrients vol. 12,10 3009. 30 Sep. 2020, doi:10.3390/nu12103009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7601389/   
  6. Klimenko, Natalia, et al. “Microbiome Responses to an Uncontrolled Short-Term Diet Intervention in the Frame of the Citizen Science Project.” Nutrients, vol. 10, no. 5, May 2018, p. 576, https://doi.org/10.3390/nu10050576. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986456/  
  7. “Cognitive Health: Foods and Nutrients That Show Promise - Today’s Dietitian Magazine.” www.todaysdietitian.com, www.todaysdietitian.com/newarchives/0619p10.shtml. https://www.todaysdietitian.com/newarchives/0619p10.shtml . Accessed 4 May 2024.  
  8. “What is the MIND Diet?” www. eatrightpro.org, 2023,  https://www.eatrightpro.org/news-center/practice-trends/what-is-the-mind-diet. Accessed 4 May 2024.  
  9. “Diet May Prevent Alzheimer’s.” www.rush.edu, 2015,  https://www.rush.edu/news/diet-may-help-prevent-alzheimers.  Accessed 4 May 2024.  
  10. Morris, Martha Clare, et al. “MIND diet associated with reduced incidence of Alzheimer's disease.” Alzheimer's & dementia: The Journal of the Alzheimer's Association vol. 11,9 (2015): 1007-14. doi:10.1016/j.jalz.2014.11.009 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/ Accessed 4 May 2024. 
      
    Jenny Perez is an herbal educator, researcher, and writer who has been immersed in the field of nutrition and botanical medicine for more than 20 years. Jenny has created curriculum, content, and educational materials for Quantum Nutrition Labs, Premier Research Labs, the American Botanical Council, and Bastyr University’s Botanical Medicine Department where she was Adjunct Faculty, Herb Garden Manager, and Director of the Holistic Landscape Design certificate program.