10 Sustainable Nutr’isms for Brainspan and Healthspan Throughout Lifespan
Written by Kate Taylor, Registered Nutritionist
Kate is a Registered Nutritionist and the founder of Eat Drink Think Nutrition Limited. Kate supports systemic health & wellness through personalised nutrition, diet and lifestyle strategies & recommendations, and particularly specialises in Brain health, cognitive function and Dementia risk-avoidance.
As a nutritionist specialising in brain health and cognitive function, the question I am, logically, asked is, “What is the best food we can feed our brain?” In reality, this question is slightly moot; cognitive function and brainspan are far more complex than just food or the best food. That said, diet is a notable contributing factor to our brain health and cognitive function because what we feed our body and brain can have direct implications for our short-term and long-term healthspan. So, here are ten Nutr’isms I have gleaned and frequently cite to support brainspan.
1. Incorporate beneficial omega-3 fats into at least two-thirds of your daily meals
As your brain ages, it becomes less receptive to glucose (glucose, derived from carbohydrates, being the quickest macronutrient source to fuel our brain). Instead, the maturing brain enjoys being structurally and functionally nurtured by essential beneficial fats, omega fats. These are classed as essential because they are only available through food.
2. Keep listening
Hearing decline is emerging in research as a major risk factor for cognitive decline. The mechanics of the ear are closely positioned and linked to the brain, so hearing decline may be an early indicator that all is not functioning quite optimally. Losing the ability to hear (if you have always been able to hear; the profoundly deaf community is different) somewhat distances you from society, withdraws you from socialising and may lead to loneliness, another risk factor for potentially developing cognitive decline. So, try to arrange an annual hearing check, and if others start to notice aural decline, seek advice and care from a professional audiologist on how to safely and effectively manage and support hearing.
3. Hydration, but be mindful of the water you drink
Many countries of the world are lucky enough to have access to fresh water simply by turning or pressing a tap. However, with increasing chemical input in agriculture, heavy infrastructure, and commercial waste being generated and ecologically navigated through our waterways, our access to fresh water free of toxins may start to need extra attention. Adequate hydration is key to cognitive function. Therefore, wherever possible, filter your drinking water to get the most healthful benefits of natural hydration.
4. To paraphrase Lao Tzu, "begin with a single step"
So it is for brainspan, too. Exercise is a crucial component of generating brain-derived neurotrophic factor (BDNF), colloquially known as ‘fertiliser for the brain’. BDNF supports the brain’s neuroplasticity, its ability to adapt and learn, and movement is amongst the most effective ways to encourage the body to synthesise BDNF. A lot of movement can be accomplished at no cost, so strive to keep active for as long as you can in a manageable way for your body and brain.
5. Embrace colours galore to adorn your plates of food
By this, I principally mean try to include plentiful green leafy vegetables and colourful berries in your daily diet. These colourful foods are full of antioxidant vitamins, neuroprotective B-complex vitamins, minerals, polyphenols that help counter inflammation, and fibre, which are highly supportive of brain health and brainspan. They are also delicious and easy to combine adventurously, too.
6. Sleep
For brain health, the value of a good night’s sleep cannot be underestimated. I once asked two neurologists, “If you were to recommend just one thing to your patients, what would it be?” Their answer was, “Prioritise sleep.” The brain’s innate detoxification system, the glymphatic system, can only embark upon detoxification processes during sleep. Therefore, compromised sleep often equates to compromised cognitive function (and a gradual, insidious buildup of uncleared toxins in the brain) upon waking.
It is also important to ensure snoring (sleep apnoea) is not experienced. Research identifies snoring as a signal that the brain is deprived of sufficient oxygen at the precise moment it needs detoxifying. The two cannot coexist; snoring is an antagonist to sleep quality, so if you or someone you know snores, try to seek support to upgrade your sleep and protect your brainspan.
7. Consciously try to minimise exposure to air pollution, microplastics and mould
Research is increasingly enlightening us about the detrimental impact environmental factors can have on our brainspan (and indeed whole body health). Microplastics, moulds and mycotoxins may be able to cross the blood-brain barrier and potentially trigger a heightened immune and inflammatory response in the brain – hence, beta-amyloid plaque builds as a defensive mechanism. These microparticles are not supposed to be in the brain space, so the brain tries to defend against them with plaque, which is one of the physiological hallmarks of Alzheimer’s dementia.
Filtering your indoor air and removing heavy outdoor clothing and shoes when in your living and cooking environments are small steps you can proactively take to minimise this environmental risk.
8. Add extra virgin olive oil to your daily diet
Full of polyphenols that help counter inflammation and essential beneficial omega fats, and offering a rich diversity of flavour on its own or as a condiment to almost any food, extra virgin olive oil is my professional favourite addition to a meal for brain health. A couple of words of nutritional caution about your product choice: buy extra virgin olive oil in a bottle that is not plastic (as a fat, it is good at leaching microplastics from its environment), and store it in a cool, dark place to maximise the health benefits when you come to drizzle it atop your food.
9. “Disce quasi semper victurus”, “learn as if you were to live forever”
Quote credited to Isidore of Seville and Mahatma Gandhi. Cognitive stimulation is vital for reducing the risk of cognitive decline. In literature, this is often referred to as ‘education’, but this does not strictly refer to the duration of one’s formal academic education. Another strategy is simply never to lose curiosity for learning new things, be that another language, a new skill, new lyrics, new navigation, a new story, a new area of study, or new activity groups. Learning supports cognitive reserve, the ability to adapt and reshape the brain (particularly in the event of trauma to the brain). So, try to keep your brain active and your soul inspired as you cognitively age in years and wisdom.
10. Dietary fibre is a useful feature on every plate of food
This is perhaps easier than it sounds because fibre is present in vegetables, fruit, wholegrains, legumes, and foods containing beneficial fats, such as avocado, nuts and seeds. Although fibre is most closely associated with gut health, there is significant cross-talk along the gut-brain axis. When fibrous foods are digested in the gut, short-chain fatty acids are produced as byproducts, which prompt beneficial cognitive health repercussions, for example, regulating inflammation, supporting neurocommunication pathways and stabilising the vagus nerve.
However, there’s no need to exaggerate your portions if your gut microbiome is not already familiar with fibre. This has recently been termed fibre maxxing and is not suitable for everyone. Gently phasing in foods rich in fibre alongside each meal helps acclimatise your gut microbiome and will gradually begin to serve brain health, too.
To conclude, what I have learned, and indeed keep learning, about nutrition for the brain is that it is dynamic and relevant. Although consistency is key, it does not demand ‘perfection’, which may be highly stressful and subsequently potentially detrimental to brain health and brainspan. Incremental modifications and inclusions are the starting points of brainspan habit stacking, so pick your favourites and go forth with healthspan optimism.
Nutrition and diet are the benchmarks and the starting points that have been recognised since 1903, when Thomas Edison commented in The Newark Advocate, “The doctor of the future will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.” Our medical sciences are advancing with phenomenal alacrity, but it is important not to forget that underpinning health (especially brain health) is a healthy respect for fresh, nourishing food, a balanced diet and a wholesome lifestyle.
If a functional medicine perspective on nurturing, nourishing and supporting your brain health and cognitive function is of interest, the time to act is now. Why postpone what could be actioned today? Investing in your brain health and brainspan could just be the wisest decision you will ever make.
Please note that these are general nutritional statements. They are not personalised or tailored to account for any existing health imbalances or medical conditions. In these cases, please consult a medical professional or an expert nutritionist or dietitian if you have a particular health or dietary requirement.
Read more from Kate Taylor
Kate Taylor, Registered Nutritionist
Kate is an advocate of proactive and preventative healthcare through optimising and personalising the basics: nutrition, diet, and lifestyle. Kate's experiences watching those around her develop and decline from Dementia instilled in her a mindset of 'prevention is better than cure' and that, particularly when it comes to Brain health and Dementia risk-avoidance, the perception of 'false hopelessness' should not triumph over health optimism. Whilst sensitive to the fact that Brain health and dementia risk avoidance are multifaceted and cannot be solely addressed by nutrition, Kate's professional nutritional aspiration is to empower & inspire people that diet and lifestyle are integral foundations to health, healthspan, and importantly, Brainspan.
References:
Wei, B-Z., Li, L., Dong, C-W., et al. (2023). The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers. The American Journal of Clinical Nutrition.
Sala-Vila, A., Tintle, N.L., Westra, J., et al. (2026). Blood omega-3 is inversely related to risk of early-onset dementia. Clinical Nutrition. DOI: 10.1016/j.clnu.2025.106559
Dighriri, I.M., Alsubaie, A.M., Hakami, F.M., et al. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. DOI: 10.7759/cureus.30091
Kolo, F.B., Lu, S., Beiser, A.S., et al. (2025). Hearing Loss, Brain Structure, Cognition, and Dementia Risk in the Framingham Heart Study. JAMA Network Open. DOI: 10.1001/jamanetworkopen.2025.39209
Yu, R-C., Proctor, D., Soni, J., et al. (2024). Adult-onset hearing loss and incident cognitive impairment and dementia: A systematic review and meta-analysis of cohort studies. Aging Research Reviews.
Yeo, B.S.Y., Song, H.J.J.M.D., Toh, E.M.S., et al. (2023). Association of Hearing Aids and Cochlear Implants With Cognitive Decline and Dementia: A Systematic Review and Meta-analysis. JAMA Neurology. DOI: 10.1001/jamaneurol.2022.4427
Wasick, A., and Kim, Y. (2024). Association between the Composition of Drinking Water and Cognitive Function in the Elderly: A Systematic Review. International Journal of Environmental Research and Public Health. DOI: 10.3390/ijerph21030362
Cook, G.A., Hodgson, P., and Deary, V. (2024). Think Drink: Feasibility trial of a multicomponent hydration care intervention for people living with dementia in care homes. Clinical Nutrition Open Science.
Yegambaram, M., Manivannan, B., Beach, T.G., et al. (2015). Role of environmental contaminants in the etiology of Alzheimer's disease: a review. Current Alzheimer Research. DOI: 10.2174/1567205012666150204121719
Miranda, M., Morici, J.F., Zanoni, M.B., et al. (2019). Brain-Derived Neurotrophic Factor: A Key Molecule for Memory in the Healthy and the Pathological Brain. Frontiers in Cellular Neuroscience. DOI: 10.3389/fncel.2019.00363
Jaberi, S., and Fahnestock, M. (2023). Mechanisms of the Beneficial Effects of Exercise on Brain-Derived Neurotrophic Factor Expression in Alzheimer’s Disease. Biomolecules.
Romero Garavito, A., Díaz Martínez, V., Juárez Cortés, E., et al. (2025). Impact of physical exercise on the regulation of brain-derived neurotrophic factor in people with neurodegenerative diseases. Frontiers in Neurology. DOI: 10.3389/fneur.2024.1505879
Norouzkhani, N., Afshari, S., Sadatmadani, S.F., et al. (2024). Therapeutic potential of berries in age-related neurological disorders. Frontiers in Pharmacology. DOI: 10.3389/fphar.2024.1348127
Morris, M.C., Wang, Y., Barnes, L.L., et al. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. DOI: 10.1212/WNL.0000000000004815
Shen, J., Chen, H., Gong, Y., et al. (2026). Association between plant-based diets and incident dementia: results from prospective cohort studies and a meta-analysis. Journal of Prevention of Alzheimer’s Disease. DOI: 10.1016/j.tjpad.2025.100457
Simmonds, E., Levine, K.S., Han, J., et al. (2025). Sleep disturbances as risk factors for neurodegeneration later in life. npj Dementia.
Jiang, K., Callow, D.D., and Spira, A.P. (2026). The role of sleep in dementia prevention: building the case for causality. Sleep.
Wang, J., Subramanian, A., Cockburn, N., et al. (2025). Obstructive sleep apnoea syndrome and future risk of dementia among individuals managed in UK general practice. Thorax.
Best Rogowski, C.B., Bredell, C., Shi, Y., et al. (2025). Long-term air pollution exposure and incident dementia: a systematic review and meta-analysis. The Lancet Planetary Health.
Liu, X., Sun, X., Wang, X., et al. (2025). Association between indoor musty odors and cognitive impairment among older adults. Scientific Reports.
Rivera-Carvajal, R., Tiga-Loza, D.C., Roncancio, D.J., et al. (2026). Association between environmental mold exposure and mild cognitive impairment in older adults: a case–control study. Frontiers in Public Health. DOI: 10.3389/fpubh.2026.1877177
Ehsanifar, M., Rajati, R., Gholami, A., et al. (2023). Mold and Mycotoxin Exposure and Brain Disorders. Journal of Integrative Neuroscience.
Wei, L., Li, Z., Shi, M., et al. (2025). Neuroprotective properties of extra virgin olive oil polyphenols in Alzheimer’s disease: a multi-target mechanistic review. Frontiers in Nutrition. DOI: 10.3389/fnut.2025.1736633
Cordeiro Simão, V., Paiva Prudente, T., De Prado Lopes Oliveira, A., et al. (2026). Effect of extra virgin olive oil on mild cognitive impairment and dementia in older adults: a systematic review and meta-analysis of clinical trials. Clinical Nutrition ESPEN.
Gargouri, B., Zribi, A., and Bouaziz, M. (2015). Effect of containers on the quality of Chemlali olive oil during storage. Journal of Food Science and Technology. DOI: 10.1007/s13197-014-1273-2
Zammit, A.R., Yu, L., Poole, V.N., et al. (2026). Associations of Lifetime Cognitive Enrichment With Incident Alzheimer Disease Dementia, Cognitive Aging, and Cognitive Resilience. Neurology. DOI: 10.1212/WNL.0000000000214677
Almeida-Meza, P., Steptoe, A., and Cadar, D. (2021). Markers of cognitive reserve and dementia incidence in the English Longitudinal Study of Ageing. The British Journal of Psychiatry. DOI: 10.1192/bjp.2020.54
Zheng, F. (2025). Lifelong learning dimensions and their associations with late-life cognitive decline: moderating roles of socioeconomic status and early life education. Frontiers in Psychology. DOI: 10.3389/fpsyg.2025.1729306
Takeuchi, H., and Kawashima, R. (2023). Effects of adult education on cognitive function and risk of dementia in older adults: a longitudinal analysis. Frontiers in Aging Neuroscience. DOI: 10.3389/fnagi.2023.1212623
Pettigrew, C., and Soldan, A. (2019). Defining Cognitive Reserve and Implications for Cognitive Aging. Current Neurology and Neuroscience Reports, 19(1), 1. DOI: 10.1007/s11910-019-0917-z
Choe, U. (2025). Role of dietary fiber and short-chain fatty acids in preventing neurodegenerative diseases through the gut-brain axis. Journal of Functional Foods.
De Paiva, I.H.R., Duarte-Silva, E., and Peixoto, C.A. (2025). Remember the gut: The emerging role of microbial SCFAs in cognitive health. Food Bioscience.
Huang, Y., Wang, Y.F., Miao, J., et al. (2024). Short-chain fatty acids: Important components of the gut-brain axis against AD. Biomedicine & Pharmacotherapy.
