Cognitive health: a pillar of our well-being

By Nicolas Martineau B.Sc.

Population aging is a global phenomenon that raises many questions and issues. With increasing life expectancy, more and more people are reaching old age. This demographic change poses challenges, particularly in terms of health and quality of life. Among these challenges, cognitive health occupies a central place, as it influences our ability to live independently and maintain enriching social relationships.

At the same time, in the context of work and daily life, our cognitive health needs are more pressing than ever. In a constantly changing world, where professional and personal demands are increasing, our ability to stay focused, solve complex problems, and interact effectively with others becomes essential. Whether for decision-making, stress management, or creativity, optimal cognitive functions are crucial to our daily success and well-being. It is therefore essential to understand how to maintain our cognitive health throughout life.

Cognitive functions

Cognitive functions are a set of mental processes that allow us to process information and react to our environment. They include:

1- Memory: The ability to record, retain and recall information. It is divided into short-term memory (temporary storage) and long-term memory (recall of past events).

2- Attention: The ability to focus on a specific task or information while ignoring distractions. Attention can be selective, sustained or divided.

3- Language: The set of skills that allow us to understand and produce words and sentences. This includes the ability to speak, write and understand verbal and written communication.

4- Reasoning: The ability to analyze information, make inferences and solve problems. This includes logical and critical reasoning.

5- Perception: The process by which we interpret sensory information, allowing us to understand and interact with our environment.

6- Planning and organization: Ability to define goals, develop strategies to achieve them and organize the necessary resources. This also includes time management.

These are all essential functions that allow us to go about our daily activities. It is therefore important to understand what factors can influence them.

Factors influencing cognitive health

Several things can affect cognitive health, including:

1- Age: Natural aging can lead to cognitive changes. However, it is important to note that many older adults maintain healthy cognition through an active and stimulating lifestyle.

2- Diet: A balanced diet rich in antioxidants, omega-3 fatty acids and vitamins is crucial for brain function. Foods such as berries, fish and green leafy vegetables are particularly beneficial.

3- Physical activity: Regular exercise promotes blood circulation and stimulates the production of neurotrophins, proteins that support neuronal health. Even moderate activities, such as walking, can have a positive impact.

4- Sleep: Quality sleep is fundamental for memory consolidation and mental well-being. Sleep disorders can disrupt these processes, affecting cognitive health.

5- Social and mental engagement: Participating in social activities, playing brain games, or learning new skills stimulates the brain and helps maintain cognitive health.

6- Heredity: Genetics plays a role in cognitive health. Some people may have a genetic predisposition to cognitive disorders, such as Alzheimer's disease or other forms of dementia. Understanding your family history can help anticipate and manage these risks.

As we can see, some factors such as heredity and aging are beyond our control. However, the good news is that many other aspects are influenced by our lifestyle habits. We therefore have the ability to change things, prevent, slow down and even in some cases improve certain cognitive functions.

Supplements to support cognitive functions

In addition to a balanced diet and healthy lifestyle, certain supplements can help improve cognitive functions:

1- Omega-3 : These fatty acids, found in oily fish and some nuts, are known for their beneficial role in brain health. Studies show that they can help improve memory and reduce cognitive decline.
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2- Ginkgo biloba : This herb is often used to improve cerebral blood circulation and may help maintain memory in older people.

3- Bacopa monnieri : Used in Ayurvedic medicine, this plant is recognized for its adaptogenic properties and its positive effects on memory and concentration.

4- Phosphatidylserine : A phospholipid found in cell membranes, it may play a role in preserving cognitive function, particularly in older adults.

5- Lion's Mane : This mushroom with multiple virtues is said to have beneficial effects on memory and mental clarity.
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6- B Vitamins : B vitamins, particularly B6, B9 (folic acid), and B12, are essential for neurological functioning. They help reduce homocysteine, an amino acid linked to an increased risk of cognitive decline.
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7- Caffeine : Found in coffee, tea and some energy drinks, caffeine can improve attention, concentration and even short-term memory. Moderate consumption may have beneficial effects on cognitive performance.

8- Huperzine A : An extract of the Huperzia serrata plant, huperzine A is often used for its neuroprotective effects. It can inhibit acetylcholinesterase, an enzyme that breaks down acetylcholine, a neurotransmitter essential for memory and learning.

9- L-theanine : An amino acid found primarily in green tea, L-theanine is known for its relaxing effects without causing drowsiness. It can improve attention and promote a state of calm, which is beneficial for concentration.
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10- Eleuthero (Eleutherococcus) : This adaptogenic herb is often used to improve stress resistance and promote concentration. It can help reduce mental fatigue and improve cognitive performance.

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Preventing cognitive decline through our lifestyle habits

To preserve or improve your cognitive health, it is recommended to :

1- Stay active: Regularly practice physical and mental exercises.

2- Eat healthy: Eat a diet rich in nutrients that are beneficial for the brain.

3- Maintain social relationships: Spend time with friends and family.

4- Manage stress: Relaxation techniques, meditation or yoga can be very useful.

5- Consult professionals: Medical monitoring can help identify and treat possible cognitive problems.

In light of all this information, cognitive health is a vital aspect of our overall well-being. By adopting healthy lifestyle habits and considering the addition of appropriate supplements, we can not only preserve our cognition, but also enrich our quality of life. Investing in our cognitive health is investing in our future.