Optimising Brain Performance & Cognitive Function
In today’s fast-paced world, maintaining sharp mental clarity, focus, and energy can often feel like a challenge. Whether you’re managing multiple projects, leading a team, or simply trying to stay on top of a packed schedule, your brain is constantly in demand. But what if you could unlock more of its potential? What if you could optimise your cognitive function to help you navigate through your busy day with greater ease and efficiency?
In this article, we’ll be exploring the functional medicine approach to enhancing brain performance. We’ll cover how different elements—from supplements like NAD and MCT oil to essential nutrients, lifestyle practices, and dietary habits—can make a significant impact on your mental clarity, focus, and overall cognitive health. We’ll also look at the science behind these elements, and I’ll share some practical tips and real-world examples from my clinical experience.
So, if you’re looking to supercharge your brain and improve how you think, work, and feel throughout the day, stay tuned. Let’s get started.”
Understanding Brain Performance
When we talk about brain performance, we’re referring to several key aspects of cognitive function: memory, focus, processing speed, decision-making, and even creativity. Our brain is one of the most energy-intensive organs in the body, consuming about 20% of our total energy. To function optimally, it needs a steady supply of nutrients, oxygen, and efficient waste removal. This is where a functional medicine approach becomes crucial.
Functional medicine looks at the root causes of health issues, rather than just treating symptoms. When it comes to brain health, this means understanding how different systems in the body—like the gut, immune system, and cardiovascular system—interact and affect cognitive function. A holistic approach allows us to identify and address any imbalances or deficiencies that might be affecting the brain’s ability to perform at its best.
The Role of Mitochondria in Brain Health
Let’s start by talking about mitochondria—the powerhouses of our cells and we have articles specifically on mitochondria that you can find here. Mitochondria play a critical role in energy production, and their function is directly linked to how well our brain works. Inside each brain cell, mitochondria generate energy by producing ATP (adenosine triphosphate). When this process is disrupted—by factors such as poor diet, lack of sleep, chronic stress, or aging—it can lead to brain fog, reduced focus, and impaired memory.
From a functional medicine perspective, one of the first steps to optimising brain performance is to ensure the mitochondria are functioning effectively. This can be achieved through a combination of lifestyle changes, nutritional support, and targeted supplementation, which we’ll be exploring throughout this article.
Neurotransmitter Balance: The Brain’s Communication System
Another critical aspect of brain function is neurotransmitter balance. Neurotransmitters are the chemicals that allow brain cells to communicate with each other. Think of them as the brain’s internal messaging system. Common neurotransmitters include dopamine, serotonin, acetylcholine, and GABA.
Each of these plays a unique role. For example, dopamine is associated with motivation, focus, and reward, while acetylcholine is essential for learning and memory. When neurotransmitter levels are out of balance, it can lead to a variety of cognitive issues, from difficulty concentrating to anxiety and mood swings. Through functional medicine, we look at factors that might be disrupting neurotransmitter production—such as nutrient deficiencies, poor gut health, and hormonal imbalances—and address them to restore optimal brain function.
The Gut-Brain Connection: More Than Just a Buzzword
The gut and the brain are intricately connected, often referred to as the ‘gut-brain axis.’ Research shows that gut health directly impacts brain health, with neurotransmitters like serotonin and dopamine being produced in the gut. The state of your microbiome—the community of bacteria living in your gut—can influence everything from mood and memory to how well you process information.
In functional medicine, we place a significant focus on gut health, recognising that issues like dysbiosis (an imbalance in gut bacteria), intestinal permeability (leaky gut), and inflammation can all lead to impaired brain performance. Addressing gut health through diversity, probiotics, prebiotics, and a nutrient-dense diet can have profound effects on cognitive function.
Blood Flow and Brain Function
Efficient blood flow to the brain is another key factor in maintaining cognitive health. The brain relies on a steady supply of oxygen and glucose, both of which are delivered through blood circulation. Issues like high blood pressure, inflammation, or even dehydration can reduce blood flow to the brain, leading to symptoms such as brain fog, headaches, and memory lapses.
Functional medicine approaches this by looking at the health of the cardiovascular system as a whole. Nutrients like omega-3 fatty acids, magnesium, and nitric oxide boosters can help improve blood flow, while lifestyle factors such as regular exercise and hydration are also crucial.
Oxidative Stress and Brain Aging
Lastly, we need to address oxidative stress. Oxidative stress occurs when there’s an imbalance between free radicals—unstable molecules that can damage cells—and the body’s ability to neutralise them with antioxidants. The brain is particularly susceptible to oxidative stress because of its high metabolic rate. Over time, this stress can accelerate aging, leading to conditions like Alzheimer’s disease and other neurodegenerative disorders.
The functional medicine approach to managing oxidative stress involves a diet rich in antioxidants, including vitamins C and E, polyphenols, and flavonoids found in colorful fruits and vegetables. Supplementation can also play a role, especially in cases where diet alone may not be sufficient.
By taking a functional medicine approach, we’re not just treating symptoms like brain fog or forgetfulness; we’re looking at the underlying factors—whether it’s mitochondrial dysfunction, neurotransmitter imbalances, poor gut health, impaired blood flow, or oxidative stress—and addressing them holistically. This is what makes this approach so powerful; it doesn’t just temporarily boost brain function, it optimises it in a sustainable, long-term way.
The Science of Brain Energy: NAD & MCT Oil
Now that we’ve set the stage by exploring the foundations of brain performance, let’s get into two key supplements that can enhance brain energy and function: NAD and MCT oil. Both of these have gained significant attention in the world of cognitive health, and for good reason. Let’s break down what they are, how they work, and why they can be game-changers for mental clarity and focus.
NAD (Nicotinamide Adenine Dinucleotide)
NAD is a coenzyme found in every cell of the body, and it plays a critical role in energy production. Specifically, it’s involved in the Krebs cycle, which is how our cells convert nutrients into usable energy in the form of ATP. When we talk about brain energy, we’re essentially talking about how efficiently our brain cells can produce ATP, and NAD is at the heart of this process.
The Role of NAD in Brain Health
As we age, our levels of NAD naturally decline, by the time we turn 40 we’ve lost approximately half of our NAD. We have articles specifically on NAD if you want to deep dive into this area. This decline has been associated with a range of age-related issues, from reduced energy levels to cognitive decline. The brain, as a high-energy organ, is particularly sensitive to NAD levels. Low NAD can lead to reduced mitochondrial function, which means less energy for neurons to perform their tasks, leading to brain fog, slower processing, and memory lapses.
Functional medicine approaches look to support and boost NAD levels as a way to enhance cellular energy and brain performance. This can be achieved through various means, including specific dietary practices, lifestyle interventions, and supplements such as nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN).
In my clinic, I’ve seen patients who struggled with persistent fatigue, brain fog, and lack of focus, even after addressing basic lifestyle factors like sleep and nutrition. When we introduced NAD boosters, and work on nutrition and lifestyle to support this, there was a marked improvement in their cognitive clarity and sustained energy levels throughout the day. It’s a powerful example of how supporting cellular energy can directly translate into better brain performance.
One patient recently sent me a message saying:
“I’m not feeling sluggish on waking anymore, thanks again for everything, starting to feel my normal self again which is having a great knock on effect for many things like work etc.”
This is the power of optimising your health and the reason I wrote my book Optimal YOU.
MCT Oil (Medium-Chain Triglycerides)
MCT oil is derived from coconut oil and consists of medium-chain fatty acids. What makes these fats unique is their ability to be quickly converted into ketones, an alternative energy source for the brain. Unlike glucose, which has to undergo a more complex metabolic process, ketones can be readily used by brain cells for energy, providing a quicker and often cleaner energy source.
How MCT Oil Supports Cognitive Function
For those experiencing brain fog, poor concentration, or fluctuating energy, MCT oil can be a helpful tool. Ketones produced from MCTs cross the blood-brain barrier, providing the brain with an efficient fuel source. This is particularly beneficial for individuals who may not be metabolising glucose effectively, such as those with insulin resistance or those who follow a ketogenic diet.
MCT oil can also enhance focus and memory by stimulating the production of BDNF (brain-derived neurotrophic factor), a protein that supports the growth and survival of new neurons - learn more about BDNF here. This makes it an excellent supplement for anyone looking to maintain or improve their cognitive health.
Practical Application: How to Use MCT Oil
If you’re new to MCT oil, it can be easily incorporated into your diet. You can add it to your morning coffee, blend it into a smoothie, or even use it as a salad dressing. A tip for beginners: start with a small dose and gradually increase to avoid any digestive discomfort.
One of my patients, a busy executive, who was struggling with afternoon slumps and brain fog. Despite eating a balanced diet, he found it difficult to sustain energy levels during long meetings. After introducing MCT oil into his morning routine, amongst the other things we do for cognitive function, he reported feeling sharper and more focused, with more sustained energy throughout the day. This is a perfect example of how something as simple as a small tweak can have a profound impact on brain performance.
Synergy Between NAD and MCT Oil
Interestingly, NAD and MCT oil can work synergistically to boost brain energy. NAD supports the efficient production of cellular energy, while MCT oil provides an alternative, fast-acting energy source that can help sustain focus and clarity. Together, they can help to create a more consistent and reliable energy supply for the brain, which is especially useful for those navigating high-stress environments and heavy workloads.
NICOLE’S ENERGY EDIT
You can buy the whole bundle or just select the products you need.
We’ve partnered with W-Wellness to bring you these supplement edits from high quality and bioavailabile sources.
While W Wellness research the brands and supplements for quality and science backed performance I have curated an edit of supplements to support an area of concern such as the Energy edit here for example.
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Supporting brain energy is all about ensuring that our cells have the fuel they need to perform at their best. By boosting NAD levels and incorporating MCT oil into your routine, you can enhance your brain’s ability to produce and sustain energy. This is just one piece of the puzzle, but it’s a powerful one.
Let’s look at some of the other key nutrients that play an essential role in maintaining cognitive health.
Key Nutrients for Cognitive Health
In addition to NAD and MCT oil, there are several other key nutrients that play a crucial role in supporting brain performance and cognitive health. Each of these nutrients contributes to various aspects of brain function, from energy production to neurotransmitter balance and neuroprotection. Let’s explore some of the most important ones and how they work.
Omega-3 Fatty Acids (EPA and DHA)
Omega-3s are essential fats found in fish, algae, and certain plant oils, with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) being particularly important for brain health. DHA is a major structural component of brain cell membranes, while EPA has anti-inflammatory properties that can help protect the brain from damage.
How Omega-3s Enhance Brain Function
DHA plays a key role in maintaining the fluidity and integrity of cell membranes, which is crucial for effective communication between neurons. Studies have shown that adequate levels of DHA are linked to improved memory, learning, and overall cognitive performance. EPA, on the other hand, helps reduce neuroinflammation, which is often a hidden culprit behind brain fog, anxiety, and mood disorders. Together, EPA and DHA can help enhance focus, mood stability, and even protect against age-related cognitive decline.
I worked with a patient who had trouble concentrating and frequently experienced mood swings. After assessing her diet, we found a lack of omega-3 intake. We introduced a high-quality fish oil supplement, and within weeks, she noticed significant improvements in her mood stability and ability to focus during long work hours.
Nicole’s favourite Omega 3 - Use Code NICOLE10
B Vitamins: The Brain’s Energy Boosters
B vitamins, especially B6, B9 (folate), and B12, are critical for brain function. They are involved in the production of neurotransmitters like serotonin, dopamine, and GABA, which affect mood, energy levels, and cognitive function. They also play a role in methylation, a biochemical process that affects brain detoxification and DNA repair.
Deficiencies in B Vitamins
Deficiencies in B vitamins can lead to a range of cognitive issues, from poor memory and mental fatigue to more serious conditions like depression. Folate and B12, in particular, are essential for the production of SAMe (S-adenosylmethionine), a compound involved in mood regulation. Without sufficient B vitamins, neurotransmitter production can falter, leading to mood disturbances and cognitive impairment.
Practical Tips
If you’re looking to boost your B vitamin intake, consider foods like leafy greens, eggs, fish, poultry, and legumes. For those following plant-based diets, B12 supplementation may be necessary, as it is primarily found in animal products.
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Magnesium: The Calming Mineral
Magnesium is often referred to as nature’s relaxant because of its ability to calm the nervous system. It is involved in over 300 biochemical reactions in the body, including the regulation of neurotransmitters. Magnesium can help promote relaxation, reduce anxiety, and improve sleep, all of which are critical for maintaining cognitive performance.
How Magnesium Supports Brain Function
Magnesium plays a key role in regulating NMDA receptors, which are involved in synaptic plasticity—a process that affects how we learn and retain information. Low levels of magnesium have been associated with increased anxiety, poor concentration, and even migraines.
I had a client, a busy professional, who struggled with anxiety and found it hard to wind down at the end of the day. We introduced a magnesium supplement, which is well-absorbed and has a calming effect. She reported feeling less anxious, more focused, and noticed an improvement in her sleep quality, which in turn helped her perform better at work.
Nicole’s favourite Magnesium supplement - Use Code NICOLE10
Antioxidants: Protecting the Brain from Oxidative Stress
As we discussed earlier, the brain is highly susceptible to oxidative stress. Antioxidants like vitamin C, vitamin E, and polyphenols from foods such as berries, green tea, and dark chocolate help neutralise free radicals and protect brain cells from damage.
Polyphenols and Brain Function
Polyphenols, particularly flavonoids found in berries, have been shown to improve blood flow to the brain, enhance memory, and reduce neuroinflammation. Green tea, rich in a polyphenol called EGCG, has also been associated with improved attention and cognitive performance.
Practical Tips
Incorporating a range of colourful fruits and vegetables into your diet can significantly increase your antioxidant intake. Aim for variety—think berries, leafy greens, and dark chocolate—to get a mix of different polyphenols that support brain health. Yes this is your excuse to go and buy some dark chocolate preferably 70% or more.
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The Role of Choline in Brain Health
Choline is a nutrient that is essential for the production of acetylcholine, a neurotransmitter involved in memory and muscle control. It also plays a role in the structure of cell membranes. Despite its importance, many people don’t get enough choline in their diet.
Sources of Choline
Foods like eggs, liver, and soybeans are rich in choline. Adequate choline intake is associated with improved memory and cognitive resilience, especially as we age.
Nutrients are the building blocks of brain health. Omega-3s, B vitamins, magnesium, antioxidants, and choline all play distinct yet interconnected roles in supporting cognitive function. A deficiency in any one of these can disrupt how your brain performs. The key takeaway here is that by understanding and optimising your intake of these nutrients, you can build a stronger foundation for long-term cognitive health.
Next, we’ll turn our focus to lifestyle practices—how the way you live, beyond just what you eat, can dramatically influence your brain performance. It’s important to take a holistic approach when looking at brain health.
Lifestyle Factors That Influence Brain Performance
We’ve covered some of the essential nutrients that can support cognitive health, but as with all aspects of well-being, nutrition is only one piece of the puzzle. The way we live our lives has a profound impact on how our brains perform. Let’s explore some of the key lifestyle factors that can enhance or hinder cognitive function, and how you can leverage these to your advantage.
Quality Sleep: The Ultimate Brain Reset
Sleep is arguably the most important, yet often the most overlooked, aspect of brain health. During sleep, the brain undergoes critical processes that help with memory consolidation, detoxification, and the repair of cells. Poor sleep quality or insufficient sleep can impair attention, reduce cognitive function, and even affect mood and stress levels.
The Science of Sleep and Cognition
During deep sleep, the brain clears out toxins and metabolic waste products through a process called the glymphatic system, which essentially acts as a cleansing mechanism. Without adequate deep sleep, this system doesn’t function effectively, leading to a build-up of harmful proteins that have been associated with neurodegenerative diseases. Sleep is also when the brain consolidates memories, transferring information from short-term to long-term storage.
Practical Tips
Aim for 7-9 hours of high-quality sleep per night. Create a sleep-friendly environment by reducing blue light exposure an hour before bed, maintaining a cool room temperature, and establishing a consistent bedtime routine. Supplements like magnesium or herbs like valerian root can also be helpful for those struggling with sleep quality.
If you are struggling with sleep take a look at our Sleep Edit of supplements and use code Nicole10 for discount.
NICOLE’S SLEEP EDIT
You can buy the whole bundle or just select the products you need.
We’ve partnered with W-Wellness to bring you these supplement edits from high quality and bioavailabile sources.
While W Wellness research the brands and supplements for quality and science backed performance I have curated an edit of supplements to support an area of concern such as the Energy edit here for example.
Use code NICOLE10 for discount.
Regular Physical Activity: Moving Towards Mental Clarity
Exercise isn’t just about physical health—it’s crucial for brain health too. Regular physical activity increases blood flow to the brain, which helps deliver oxygen and nutrients that support brain cell function. It also promotes the release of neurotrophic factors like BDNF, which aid in the growth and survival of neurons, thought to be beneficial in neurological disorders as well as cognitive health. I recorded an episode of this podcast on BDNF which you can listen to here.
The Impact of Exercise on the Brain
Studies have shown that aerobic exercise, such as running, swimming, or cycling, can improve cognitive functions like memory, attention, and problem-solving. Even resistance training has been linked to enhanced cognitive function by stimulating brain plasticity and reducing neuroinflammation. Regular physical activity can also help with stress management, improve mood, and reduce the risk of cognitive decline as we age.
Practical Tips
Find a form of exercise that you enjoy and can stick to regularly. This could be as simple as a brisk walk during your lunch break, a morning yoga session, or a weekly tennis game. Consistency is key, and even moderate exercise can have significant benefits for your brain over time.
Stress Management: Reducing Cognitive Overload
Chronic stress is a significant factor that can negatively impact brain performance. High-stress levels lead to an increase in cortisol, a hormone that, when elevated for prolonged periods, can impair memory, reduce focus, and even damage brain cells in areas critical for learning and memory, such as the hippocampus.
The Science Behind Stress and Cognitive Function
Acute stress can be beneficial in small doses, acting as a motivator and enhancing focus. However, when stress becomes chronic, it disrupts the balance of neurotransmitters, increases inflammation, and interferes with the brain’s ability to process and store information. This is why managing stress effectively is essential for maintaining cognitive health.
Practical Tips
Incorporating stress-reducing practices into your daily routine can be transformative. Mindfulness techniques, such as meditation or deep-breathing exercises, have been shown to lower cortisol levels and improve mental clarity. Activities like journaling, spending time in nature, or even engaging in hobbies can also help to unwind and reset your mind.
If you struggle with stress adaptogenic and vitamin support may be beneficial. My favourite recommendations in this area are Nu Mind Wellness and my Stress and burnout edit.
NICOLE’S STRESS & BURNOUT EDIT
You can buy the whole bundle or just select the products you need.
We’ve partnered with W-Wellness to bring you these supplement edits from high quality and bioavailabile sources.
While W Wellness research the brands and supplements for quality and science backed performance I have curated an edit of supplements to support an area of concern such as the Energy edit here for example.
Use code NICOLE10 for discount.
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A handy sachet of daily supplements to support stress, brain performance and sleep for high performing individuals. An excellent option for those on the go.
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Social Connection: The Brain’s Social Network
Humans are inherently social beings, and our brains thrive on meaningful connections. Engaging in social activities can stimulate brain function, enhance mood, and even improve memory. Social interactions help activate different parts of the brain, keeping it engaged and active, which is crucial for cognitive longevity.
The Role of Social Interaction in Cognitive Health
Studies have found that people who maintain strong social ties are less likely to experience cognitive decline as they age. Social interaction encourages cognitive engagement, problem-solving, and emotional regulation. It’s a form of mental exercise that can keep your brain agile and sharp.
Practical Tips
Make time to connect with family, friends, or colleagues regularly, whether through in-person meetings, video calls, or even joining a club or group with shared interests. Prioritise quality over quantity—meaningful interactions can have a stronger positive impact on your brain than superficial conversations.
Mindful Nutrition: Eating with Intention
We’ve already discussed key nutrients, but it’s also important to highlight how intentional eating can shape brain performance. Beyond just focusing on what you eat, consider how you eat. Eating mindfully can help in recognising hunger cues, improving digestion, and ensuring that your brain gets a steady supply of energy throughout the day.
Practical Tips
Incorporate a balanced diet rich in whole foods, emphasising a mix of proteins, healthy fats, and complex carbohydrates. Avoid excessive sugar and refined carbs, as they can lead to energy crashes that impair cognitive function. Make a habit of eating without distractions, chewing slowly, and savoring your meals—these small changes can help improve nutrient absorption and keep your brain nourished.
Lifestyle factors are integral to brain health. Sleep, exercise, stress management, social connection, and mindful nutrition all play interconnected roles in maintaining and enhancing cognitive function. By optimising these aspects of your life, you create an environment where your brain can perform at its peak, even under demanding conditions.
Nutrition and Cognitive Function: Feeding Your Brain Right
We’ve touched on some key nutrients earlier, but now let’s take a closer look at how overall nutrition influences brain health and cognitive performance. Just like the rest of your body, your brain requires specific nutrients to function optimally, you can strategically use your diet to enhance mental clarity, focus, and memory.
The Gut-Brain Axis: How Digestion Affects Cognition
We’ve looked at how The gut and brain are inextricably linked through a complex network of nerves, hormones, and neurotransmitters. This connection, known as the gut-brain axis, plays a significant role in cognitive health. Your gut produces around 90% of the body’s serotonin—a neurotransmitter that affects mood, cognition, and sleep. A healthy gut microbiome can support better brain function, while an imbalanced microbiome may contribute to brain fog, anxiety, and cognitive decline.
Practical Tips
Diversity: A diet filled with diversity creates a more diverse microbiome and is key to gut health.
Prebiotic and Probiotic Foods: Include foods like yogurt, kefir, sauerkraut, kimchi, and other fermented foods to support a diverse and balanced microbiome.
High-Fibre Foods: Whole grains, fruits, vegetables, and legumes feed beneficial gut bacteria, promoting a healthier gut-brain axis.
Omega-3 Fatty Acids: Building Blocks for Brain Cells
Omega-3s, particularly DHA, are critical components of brain cell membranes as we’ve already seen. They support neuron structure, promote communication between brain cells, and have been shown to reduce inflammation. Research suggests that diets high in omega-3s are associated with improved memory, better mood, and a lower risk of neurodegenerative diseases.
Practical Tips
Fatty Fish: Salmon, mackerel, sardines, and trout are excellent sources of DHA and EPA.
Plant-Based Options: For those who don’t consume fish, consider flaxseeds, chia seeds, walnuts, or algae-based omega-3 supplements.
Antioxidants: Protecting the Brain from Oxidative Stress
We’ve already looked at how Your brain is highly susceptible to oxidative stress due to its high oxygen consumption and lipid-rich content. Antioxidants neutralise free radicals, protecting neurons from damage. Foods rich in antioxidants can help maintain cognitive function and support long-term brain health.
Key Antioxidant-Rich Foods
Berries (blueberries, strawberries, raspberries): Rich in anthocyanins, which have been linked to improved memory.
Dark Chocolate: Contains flavonoids that may enhance cognitive function and stimulate blood flow to the brain.
Leafy Greens (spinach, kale): High in vitamins C, E, and beta-carotene, which are known for their neuroprotective effects.
B Vitamins: The Energy Boosters for Your Brain
We touched on B vitamins, particularly B6, B9 (folate), and B12, play critical roles in brain function. They help in the production of neurotransmitters like serotonin, dopamine, and GABA, which regulate mood and cognition. Deficiencies in these vitamins have been associated with impaired memory, mental fatigue, and even depression.
Practical Tips
Incorporate a Variety of Sources: Leafy greens, eggs, nuts, seeds, and lean meats can help you maintain adequate levels of B vitamins. If you follow a plant-based diet, consider a B12 supplement, as this vitamin is primarily found in animal products.
Consider Testing: If you often feel mentally fatigued or experience memory issues, it may be worth testing your B vitamin levels. Personalised supplementation could make a significant difference.
Balanced Blood Sugar: The Importance of Stable Energy Supply
Your brain relies on a steady supply of glucose for energy, but fluctuations in blood sugar levels can lead to brain fog, difficulty concentrating, and mood swings. A diet that includes refined carbs and sugars can cause rapid spikes and crashes in blood sugar, disrupting brain function. Instead, focusing on complex carbohydrates, paired with healthy fats and proteins, can provide sustained energy.
Practical Tips
Complex Carbs: Choose foods like whole grains, quinoa, sweet potatoes, and legumes to maintain steady blood sugar levels.
Protein and Healthy Fats: Include proteins (like eggs, fish, lean meats, or plant-based options) and healthy fats (like avocado, nuts, and olive oil) in each meal to slow down the absorption of sugars.
Hydration: The Often Overlooked Cognitive Booster
Dehydration can impair attention, memory, and mood, even at mild levels. Your brain is about 75% water, and staying hydrated is essential for maintaining concentration and cognitive function. Yet, it’s one of the most overlooked aspects of brain health.
Practical Tips
Drink Consistently Throughout the Day: Aim for around 2-3 liters of water daily, adjusting for activity level, climate, and individual needs.
Hydrating Foods: Incorporate water-rich foods such as cucumbers, oranges, and watermelon to support hydration, or use a hydrating supplement (USE CODE NICOLE10) if you need to.
Putting It All Together
Nutrition is a powerful tool for enhancing brain performance. From omega-3s that build cell membranes to antioxidants that protect neurons, every meal offers an opportunity to support your cognitive function. By focusing on whole, nutrient-dense foods and minimising processed, high-sugar options, you can provide your brain with the resources it needs to thrive.
Ultimately, a balanced, nutrient-rich diet is one of the most effective ways to enhance and maintain cognitive performance. By understanding the science behind what you eat and making intentional choices, you can boost your mental clarity, focus, and resilience against cognitive decline.
Small steps big change
Daily Rituals for Cognitive Health
Let’s start with small, daily practices that can make a significant difference over time. The key here is consistency. Even the most effective strategies won’t work if they aren’t applied regularly.
1. Morning Routine: Start your day with a brain-boosting habit. This could be a short meditation session, a brisk walk, or a nutritious breakfast that includes healthy fats, protein, and complex carbs. Consider incorporating MCT oil into your morning coffee or smoothie to give your brain a quick and efficient energy source.
2. Midday Refocus: Many people experience a dip in focus and energy in the afternoon. Combat this by taking a short break to move your body, breathe deeply, or enjoy a quick, healthy snack. A few minutes of stretching, a walk outside, or even a few deep breaths can reset your mind and enhance concentration.
3. Evening Wind-Down: Prioritise winding down in the evening to prepare your brain for quality sleep. Limit screen time, consider a magnesium supplement if you struggle with relaxation, and set a consistent bedtime that allows for 7-9 hours of rest. Remember, sleep is when your brain cleans up and consolidates memories, so quality sleep is non-negotiable for optimal brain function.
Weekly Practices for Long-Term Benefits
To maintain brain health over the long term, some practices can be integrated into your weekly routine.
1. Physical Activity: Aim for at least 150 minutes of moderate aerobic exercise per week. Combine this with strength training sessions to promote neuroplasticity and overall physical health. Find activities you enjoy, whether it’s swimming, cycling, yoga, or dance.
2. Meal Planning: Plan balanced meals that include brain-supporting nutrients like omega-3s, antioxidants, B vitamins, and magnesium. Meal prepping can save time during the week and ensure you’re nourishing your brain even on your busiest days.
3. Social Engagement: Make time for meaningful interactions. Whether it’s a weekly coffee catch-up with a friend, a book club, or a group exercise class, social engagement stimulates your brain and keeps it active.
Creating a Brain-Friendly Work Environment
Given the demands of modern professional life, optimising your work environment can also contribute to better cognitive function.
1. Ergonomic Workspace: Ensure your workspace is set up to minimise physical strain. A comfortable chair, good lighting, and a clutter-free desk can reduce mental fatigue. Consider adding plants, as they’ve been shown to improve mood and productivity.
2. Minimise Multitasking: Multitasking can decrease productivity and increase stress, leading to cognitive overload. Instead, try time-blocking or the Pomodoro technique, where you focus on a single task for a set period (e.g., 25 minutes) and then take a 5-minute break.
3. Stay Hydrated: Dehydration can impair concentration and memory. Keep a water bottle at your desk and make it a habit to drink water regularly throughout the day.
In my book I talk about the 3 P’s … Pace Plan Prioritise
This goes for everything.
Pace yourself - set manageable tasks
Plan - get yourself organised.
Prioritise - focus and start with the most important tasks
Monitoring Progress and Adjusting Your Routine
It’s essential to regularly assess how your current strategies are working and make adjustments as needed. Here’s how you can do that:
1. Track Your Habits: Consider using a journal or a habit-tracking app to monitor your progress. Note how you feel after implementing certain changes, like incorporating MCT oil into your diet or adding a daily meditation session. Are you noticing improvements in focus, mood, or productivity?
2. Experiment and Adapt: Everyone’s brain responds differently. What works for one person might not work for another. Don’t be afraid to try new things, whether it’s a different type of exercise, a new supplement, or a novel way of organising your tasks.
3. Seek Professional Guidance: If you’re struggling with brain fog, persistent stress, or other cognitive issues, consider consulting a healthcare professional. They can provide personalised recommendations and run specific tests to identify potential deficiencies or other underlying factors that may need to be addressed.
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Taking care of your brain is an ongoing process that involves a combination of daily habits, lifestyle adjustments, and a commitment to continuous improvement. By integrating some of the strategies we’ve discussed today, you can enhance your cognitive performance, sharpen your focus, and maintain mental clarity even in the face of life’s daily challenges. Remember, small changes, when practiced consistently, lead to significant results over time.
Bringing It All Together
In this deep dive into the complex and fascinating world of brain performance and cognitive function. We explored the multifaceted approach that functional medicine offers—how understanding and addressing the underlying factors, from nutrition and lifestyle to key supplements and daily habits, can lead to a sharper, more resilient mind.
We’ve covered how crucial it is to support your brain with the right nutrients, manage stress effectively, prioritise sleep, and stay physically active. We’ve also talked about the science behind supplements like NAD and MCT oil and how they can give your brain an extra edge, especially for those navigating busy, demanding lives.
Key Takeaways
1. Holistic Approach: Optimising brain function requires looking at the bigger picture—understanding the connections between diet, lifestyle, stress, and overall health.
2. Small Changes, Big Impact: Simple, consistent habits can make a significant difference, whether it’s improving your sleep hygiene, adding omega-3-rich foods to your meals, or including a morning mindfulness routine.
3. Listen to Your Body: Everyone’s needs are unique. The functional medicine approach is all about listening to your body, identifying what’s out of balance, and making targeted, personalised adjustments.
Final Words
I hope this article has given you a deeper understanding of how to support your brain health and cognitive function, even in the face of a busy, demanding lifestyle. Remember, cognitive performance isn’t just about quick fixes; it’s about sustainable, long-term health practices that allow you to thrive mentally, physically, and emotionally.
If you want to deep dive into brain health cognitive function and a holistic approach to optimising your health get your copy of my book Optimal YOU now, it’s available nationwide in all the big retailers and some independent bookstores, it’s also available internationally online and in bookstores. You can visit optimalyoubook.com to see where you can purchase a copy. With the book you get a 14 step nutrition plan plus details on how to tailor your wellness journey to deep dive into your focus areas even more, plus access to an online book resources section of the website which has recipes guides tools and more.
Optimal YOU - The Debut Book
Get your copy now!
Don’t forget taking supplements is personal and they interact with health conditions, other supplements and medications. It’s always best to get a review with a practitioner who can advise you on the best supplements for you personally given your goals and health status. You can now book a 15min supplement review with me for £50. Find the link above.
Until next time, keep nourishing your brain, and take care of your health.