Cognitive Decline

Cognitive Decline

Have you ever walked into a room in your home to get something and completely forgot what you wanted? Some call this forgetfulness a senior moment or memory lapse. This can be a form of cognitive decline, a growing concern as we age. Here are other symptoms:

• Confusion
• Memory loss
• Making poor decisions
• Forgetting names or familiar places
• Repeating stories
• Challenges completing tasks
• Difficulty concentrating
• Distractibility
• Difficulty finding words or expressing ideas
• Trouble with language
• Depression
• Diminished problem-solving capacity
• Impaired thinking abilities

Have you or a loved one experienced an increase in any of these symptoms in the past three months? Some degree of cognitive slowing is a natural part of aging. However, significant decline may indicate underlying neurological changes, including neurodegenerative diseases like dementia or Alzheimer’s, which are major concerns of older people. In fact, a poll by Edward Jones¹ found that one in three retirees (32 percent) listed Alzheimer’s as the chronic disease they feared most, 11 points higher than cancer and 13 points more than contagious diseases such as COVID-19. Understanding the causes of cognitive decline and implementing preventive strategies can help restore mental clarity and preserve brain health.

Causes of Cognitive Decline

1. Poor Diet and Nutrient Deficiencies – The Standard American Diet (S.A.D. diet), which is high in refined sugars and processed foods, increases the risk of cognitive decline. Deficiencies in omega-3 fats, B vitamins, and antioxidants can impair brain function. Studies show that high levels of the blood marker homocysteine, due to inadequate vitamin B12 and folate, are linked to accelerated cognitive aging.²
2. Chronic Stress—Elevated cortisol levels due to chronic stress negatively impact the brain region responsible for memory formation. Stress also increases the risk factors for cognitive decline, including body fat, blood sugar levels, obesity, carbohydrate cravings, and leaky gut, which leads to inflammation and blood-brain barrier permeability. Stress also attacks the factors that protect against Alzheimer’s disease. In fact, one study² showed that even after adjusting for physical risk factors (cardiovascular and lifestyle), people with high stress were 37% more likely to have poor cognition. The researchers added that stress not only worsens a person’s current cognition but can also have harmful long-term effects.
3. Sleep Deprivation—Poor sleep quality reduces the brain’s ability to clear beta-amyloid plaques, a feature of Alzheimer’s disease.⁴ During sleep, our brain cells activate the “self-eating” process that recycles damaged cellular components. Sleep is also a time for repair. Chronic sleep deprivation can slow reactions, impair memory and judgment, and affect learning.
4. Neuroinflammation and Oxidative Stress – Chronic inflammation and oxidative damage contribute to brain cell degeneration. Studies show elevated inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6) are associated with cognitive impairment.⁵
5. Hormonal Imbalances – Thyroid imbalances, insulin resistance, and low estrogen/testosterone levels have been linked to cognitive decline. A review of several studies⁶ demonstrated a relationship between subclinical hypothyroidism and cognitive deficits in older adults.
6. Environmental Toxins – Heavy metals such as mercury, lead, aluminum, pesticide exposure, and air pollution are implicated in neurodegeneration. Long-term exposure to air pollution increases the risk of dementia.⁷

Many other factors can cause or increase the risk of cognitive decline:

• Chronic Lyme disease
• Mold exposure
• Long COVID
• Low total cholesterol (less than 150)
• Damage to brain cells (concussion or traumatic brain injury)
• Tumors (benign and malignant)
• Physical inactivity
• Microbiome imbalances
• Excessive EMF (electromagnetic fields) exposure
• Genetics
• Infections
• Cardiovascular disease
• Lack of social connection or mental stimulation
• Medication side effects
• Substance abuse (drugs and alcohol)

While many of these factors are impacted by lifestyle, others are related to medical conditions that can appear unexpectedly and result in cognitive decline. A comprehensive medical assessment can help distinguish between mild age-related mental decline and the onset of neurodegenerative disease.

Since lifestyle factors can contribute to decline, implementing lifestyle changes can potentially prevent or even reverse this condition. Advanced medical therapies can also foster significant improvement when lifestyle changes are not enough.

Lifestyle Strategies to Restore Mental Clarity

• Choose a Brain-Healthy Diet. The Mediterranean diet, rich in olive oil and nuts, leafy greens, and lean proteins, is associated with improved cognitive function and a lower risk of Alzheimer’s.8,9
• Exercise Regularly. Physical activity enhances blood flow to the brain and promotes the growth of new brain cells (neurogenesis). Cardiovascular exercise can help improve memory and cognitive performance.10
• Prioritize Sleep. Eight to nine hours of restful sleep supports cognitive function. Practice sleep hygiene by keeping the bedroom dark, quiet, and electronics-free. Eat dinner about three hours before bedtime and reduce blue light exposure. Maintaining a consistent sleep schedule can enhance brain health.11
• Manage Stress. Deep breathing, meditation, and yoga exercises can lower stress hormones and improve cognitive resilience. Research suggests that mindfulness-based stress reduction can enhance attention and memory.12
• Choose Targeted Nutrients. Omega-3 fats, found in salmon, walnuts, hemp, and chia seeds, support brain function and membrane integrity. Curcumin, the active ingredient in turmeric, has neuroprotective properties and may reduce amyloid plaque accumulation. B vitamins help regulate homocysteine levels, reducing the risk of cognitive impairment. Increasing evidence13 indicates that coconut oil can potentially slow the advancement of Alzheimer’s disease and dementia.
• Engage in Cognitive Stimulation. Social interactions, lifelong learning, and activities such as puzzles, reading, or musical training may delay cognitive decline.

Sanoviv’s NeuroCognitive Program

Neurodegenerative diseases, such as early Alzheimer’s, Parkinson’s, Multiple Sclerosis, memory loss, dementia, and others, are often considered progressive and irreversible. At Sanoviv, we combine functional medicine principles with evidence-based strategies to address underlying factors contributing to disease progression, reduce systemic inflammation, optimize brain health, and improve quality of life.

The NeuroCognitive program includes assessments, personalized interventions, and cutting-edge therapies to support physical, cognitive, and emotional health. We aim to prevent cognitive decline, slow or stop existing disease processes, and have you experience noticeable improvements.

REFERENCES

1. 2020 Edward Jones/Age Wave study by Harris Poll
2. Smith AD, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial.PLoS One. 2010;5(9): e12244.
3. Kulshreshtha A, Alonso A, McClure LA, Hajjar I, Manly JJ, Judd S. Association of Stress With Cognitive Function Among Older Black and White US Adults. JAMA Netw Open. 2023 Mar 1;6(3):e231860.
4. Xie L, et al. Sleep drives metabolite clearance from the adult brain.Science. 2013;342(6156):373-377.
5. Cunningham C, et al. Inflammation and neurodegenerative diseases: Is interleukin-6 a major culprit?Cell Mol Life Sci. 2021;78(8):4143-4163.
6. Moon JH, et al. Subclinical hypothyroidism and cognitive impairment in the elderly.J Clin Endocrinol Metab. 2014;99(10):3937-3942.
7. Killin LO, et al. Environmental risk factors for dementia: a systematic review.JAMA Neurol. 2016;73(6):664-674.
8. Valls-Pedret C, Sala-Vila A, Serra-Mir M, Corella D, de la Torre R, Martínez-González MÁ, Martínez-Lapiscina EH, Fitó M, Pérez-Heras A, Salas-Salvadó J, Estruch R, Ros E. Mediterranean Diet and Age-Related Cognitive Decline: A Randomized Clinical Trial. JAMA Intern Med. 2015 Jul;175(7):1094-1103.
9. Scarmeas N, et al. Mediterranean diet and risk for Alzheimer’s disease.Ann Neurol. 2006;59(6):912-921.
10. Erickson KI, et al. Exercise training increases size of hippocampus and improves memory.PNAS. 2011;108(7):3017-3022.
11. Walker MP. The role of sleep in cognition and emotion.Ann N Y Acad Sci. 2009;1156:168-197.
12. Zeidan F, et al. Mindfulness meditation improves cognition: evidence of brief mental training.Psychosom Med. 2010;72(6):552-559.
13. Bafail D, Bafail A, Alshehri N, Alhalees NH, Bajarwan A. Impact of Coconut Oil and Its Bioactive Metabolites in Alzheimer’s Disease and Dementia: A Systematic Review and Meta-Analysis. Diseases. 2024 Nov 1;12(11):272