Most people are familiar with the term "senior moments," when someone momentarily can't remember a name or where they put their keys. While this can be frustrating, it is generally nothing to worry about.

On the other hand, cognitive impairment is a measurable decline in a person's cognitive functions, such as their ability to remember, think and reason [4]. 

This may involve difficulties with memory, attention, organization, problem-solving skills, understanding language, and performing everyday tasks. 

Cognitive impairment can range from mild to severe, and its causes may include various factors such as aging, stroke, or traumatic brain injury. Researchers report that age is the primary cause of cognitive impairment [5].

Severe cognitive impairment is less common and can also be associated with chronic conditions such as Alzheimer's disease, other forms of dementia, and Parkinson's disease. 

On the other hand, mild cognitive impairment (MCI) is much more common, and it is sometimes the transitional period between normal cognitive decline and dementia.

Studies show that about 10-15% of people with mild cognitive impairment transition to dementia every year [6]. Therefore mild cognitive impairment is often the first sign of Alzheimer's disease or another type of dementia.

Mild cognitive impairment is not as severe as Alzheimer's disease or other forms of dementia, but it can still interfere with daily life activities. 

Symptoms vary from person to person but may include difficulty remembering recent events, forgetting important items, and decreased mental sharpness [7]. Affected individuals may also have:

• difficulty remembering names or faces; 
• problems with planning or organizing; 
• decreased ability to think abstractly;
• changes in mood or behavior. 

If you experience any of these symptoms, it is important to see your doctor for a diagnosis.

By understanding the causes of cognitive impairment, recognizing its signs and symptoms, and providing an early diagnosis, medical doctors can help reduce the disability associated with cognitive decline [8]. 

But despite the advances in modern medicine, there is no cure for cognitive impairment at this time. So once your cognitive functions have declined due to a certain medical condition, it's difficult to reverse the process. 

Fortunately, there are treatments available that may help improve the symptoms of cognitive decline. Lifestyle changes and various supplements may also help preserve your cognitive functions and improve your quality of life.

Treatments for cognitive impairment can include:

• Medication to manage symptoms, including depression or anxiety
• Cognitive therapy, counseling, and support groups to help with coping
• Cognitive exercises to improve memory and thinking skills
• Lifestyle changes

For example, there is a range of cognitive therapy techniques that can be tailored to your individual needs to help with reality orientation and teach you skills for coping with the condition [9].

The goal of treatment is to help improve cognitive function, manage symptoms, and reduce the impact of cognitive decline on daily life. 

Cognitive impairment can significantly impact quality of life, so it is important to seek help early. Early diagnosis and treatment can significantly improve cognitive function and help individuals maintain their independence.

Eating a balanced diet full of fruits and vegetables is important for overall health and wellness, but it is also necessary to keep your brain working at its best. That's because they are great sources of vitamins, polyphenols, and other antioxidants that help reduce oxidative stress in the brain [13].

Furthermore, the polyphenols, as well as the nitrates found in vegetables, have vasodilatory effects, which help increase the blood flow to the brain, and therefore improve cognitive performance [14].

In addition to fruits and vegetables, you should also focus on foods rich in antioxidants, omega-3 fatty acids, B vitamins, and other important nutrients that will help your brain stay alert and active as you age. These include whole grains, fatty fish, nuts, seeds, and eggs.

Sleep is essential for a healthy mind and body, so make sure you get the recommended 7-8 hours each night. Studies show that even short-term sleep loss can temporarily impair cognitive function and cause negative mood changes [15].

Furthermore, long-term sleep deprivation can even increase the risk of developing medical conditions such as dementia. 

According to a meta-analysis of 18 studies, those who had sleeping problems were at a 20% higher risk of dementia, while insomnia, in particular, increased the risk of Alzheimer's by more than 50% [16].

Having enough sleep will make you feel more rested and also help your brain consolidate memories, process information, and even regulate your hormones. You can improve your sleep by following these simple tips:

• go to bed at a regular time every night
• avoid heavy meals at least 3 hours before bedtime
• avoid any screens emitting blue light for at least 2-3 hours before bedtime
• if avoiding screens is impossible, make sure to install a blue-light filter
• get exposure to direct sunlight in the morning
• avoid caffeine intake in any form for at least 8 hours before bedtime

While more research is needed to confirm these findings, they suggest that supplements may play an important role in maintaining cognitive health as you age.

For example, several studies report that phosphatidylserine, a natural compound found in brain tissue, soy lecithin, and fish oil, can significantly improve memory in healthy older adults and those suffering from Alzheimer's [17], [18].

Supplementation works by replenishing the levels of phosphatidylserine in the human brain, which is important for the membranes of brain cells.

Another supplement with the potential for supporting brain function and reducing cognitive decline is Alpha-GPC. This is a phospholipid that plays an important role in supporting the membranes of brain cells but also increases the synthesis of acetylcholine in the body which is a neurotransmitter involved in memory and attention.

Studies have shown that alpha-GPC supplementation can significantly improve a range of cognitive parameters, including memory, attention, and problem-solving skills, even in older adults suffering from mild to moderate dementia [19].

Certain plant extracts, such as the nootropic herb Bacopa monnieri (as found in our Adaptozen Superfood Greens), can have a complex effect on cognitive functions, primarily for memory. 

It works by reducing the oxidative stress in the brain, interacting with neurotransmitters such as serotonin and dopamine, and stimulating the growth of dendrites, the "appendages" that allow brain cells to form new connections. 

A systematic review of 6 clinical studies shows that supplementation with bacopa can dramatically improve memory amongst healthy older adults [20]. The scientists concluded that although the research is still in its infancy, it appears promising regarding the benefits of Bacopa monnieri for cognition.

Take-Away Message

While there are no magic bullets to ward off age-related decline or dementia, there are many things you can do to support your brain health and improve your cognitive functions. 

If you're looking for ways to boost your brainpower, start by making some simple changes to your diet and lifestyle. 

Add some brain-healthy foods to your menu, get enough quality sleep each night, make sure you're getting regular exercise, and consider taking a supplement with proven ingredients. These simple steps can keep your mind sharp and functioning at its best!

Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.