How to keep the brain healthy and young despite the passing years? Recent research on super seniors ーoctogenarians whose cognitive characteristics are those of people in their 40s or 50sー found that:
- were physically and socially active
- tended towards positivity
- learned something new every day
The study of this privileged group also showed that they share a larger than-normal cluster of neurons in the brain layer related to memory preservation.
While many people begin to experience memory failure between the ages of 60 and 65, super-elderly people with super neurons stay out of brain decline.
Brain health beyond the age of 40
As we age, our brains shrink in size, we lose neurons and more importantly, we lose the connections between them. Scientists have put the age of brain decline at 57 years, although there are factors that can speed up or slow down this process. For example, it is estimated that 45% of the risk of dementia is attributable to 14 modifiable factors. These include hearing loss, depression, physical inactivity, diabetes, smoking and social isolation.
The most common concerns related to brain health are: memory loss, cognitive impairment, dementia, etc.
Can Lion's Mane help the brain?
f you want to keep your brain healthy and active, improve your memory and focus and keep your cognitive functions at their best, you will surely have heard of a fungus widely used in traditional Asian medicine: Lion’s Mane or Hericium erinaceus (its scientific name), the fungus of the gut-brain axis.
At Hifas da Terra, as experts in applied biotechnology, we have been studying its properties for more than 25 years, developing food supplements with high concentrations of its active biomolecules and carrying out clinical studies with universities and research centres to assess its impact. And we are not alone. PubMed, one of the largest scientific libraries available, already shows more than 400 scientific articles on this species, most of them related to cognition and gut microbiota.
Studies on cognitive functions
Here is a summary of the highlights related to brain health:
- Extracts of this mushroom have been tested for 12 weeks and the results have proven it to be a safe substance whose action on neural networks and cognitive functions is due to compounds such as hericenones.
The effect of hericenones was also evaluated in a scientific study involving 30 women aged around 41, all suffering from various ailments. The conclusion showed that Lion’s Mane could have an impact on anxiety and depression.
- Another study, in this case related to cognitive impairment, also assessed the effects of erinacins, another of the main compounds in Lion’s Mane.
In addition to hericenones and erinacins, Lion’s Mane (and other species such as Chaga) is notable for containing ergothioneine, a substance studied for its impact on cellular oxidation levels, which naturally decreases after the age of 60.
There are formulas that combine Lion’s Mane and Chaga, as well as Ginkgo biloba, phosphatidylserine, Rhodiola rosea and vitamins that help reduce fatigue, and contribute to the normal functioning of the nervous system and normal psychological function.
Own research with Lion's Mane
In the Neurofood project (2018-2021), at Hifas da Terra we improved the cultivation systems and extraction processes that succeeded in generating higher amounts of GABA and ergothioneine.
In this project, a trial was also carried out in healthy humans. The experimental group was able to process more items in less time (faster processing speed), more effectively inhibiting the distracting stimuli of the target items. In addition, better performance was also observed in activities involving an attention component.
Research needs to continue, but the results obtained, from third parties and our own, justify the interest in the Lion’s Mane mushroom. And as we move forward to gather more evidence, what can be done to keep the brain’s faculties in tip-top shape?
Essential for a healthy brain
- Sleep
Getting a good night’s sleep is a pipe dream for many. Whether due to family issues, hormonal changes or work-related concerns, insufficient sleep impacts our mood, and ability to remember and limits learning.
The brain needs rest to cleanse and repair itself. Thus, lack of rest may make it more difficult to eliminate toxins that limit brain function.
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- Lack of concentration and focus
The use of screens and hyperconnectivity has already been shown to be a limiting factor in our ability to concentrate, especially among teenagers and students. Infinite scrolling, gamification and the fear of missing something make our cognitive capacities alter and we find it harder to maintain focus on what we are doing.
This 2019 research published that our neurocognitive architecture is not prepared to perform two or more tasks simultaneously, so subjecting ourselves to the stress of multitasking can reduce our productivity by up to 40%. Practising mindfulness or engaging in meditation can help to maintain focus. You can start by spending a few minutes a day focusing on your breathing – it’s a simple way to get started with meditation.
- Stress and mental burnout
Several studies have linked cardiovascular, metabolic and immunological problems (hypertension, diabetes, asthma, etc.) to chronic stress.
If we focus on what happens in the brain when we are stressed, the same study cites research that has linked stress to depression, dementia, Alzheimer’s and other neurodegenerative processes.
- Mental fog
This concept refers to the feeling of confusion, disconnection. It can be due to poor cognitive functioning, age, but also to poor diet, lack of rest and stress, and can even be considered a symptom of menopause due to hormonal changes.
Tips for choosing supplements to help your brain
- Safe supplements with pure ingredients. When selecting your supplements, it is essential to choose reputable companies. Choose laboratories that use proper extraction methods to ensure the availability of active ingredients. This process requires specialised knowledge and technique.
- Certificates and exact composition. Standardised concentrated extracts are your best guarantee of obtaining the desired compounds, both in quantity and quality. At Hifas da Terra, we are proud to provide clear information on the composition of the bioactive molecules in our products.
- Dosage and duration. It is also important to consider the duration of treatment. Scientific studies have shown that many of these substances do not offer immediate results with a single dose; it is necessary to use them over a prolonged period of time to see significant improvements.
Summary
The WHO defines brain health as ‘the state of brain functioning in the cognitive, sensory, socio-emotional, behavioural and motor domains that enables a person to develop to his or her full potential throughout life, regardless of the presence or absence of disorders’. If in 2022 the over-65s accounted for 20.1%, by 2050 they will account for more than 30% and medical societies predict an increase in issues related to ageing and brain function.
In this context, it is of interest to continue researching new resources that can help minimise cognitive decline by improving brain function. Lion’s Mane is one of the many resources being investigated, particularly for its content of hericenones, erinacins, ergothioneine; but also for its content of prebiotics and polysaccharides.
As science advances, we can act on modifiable factors that have been shown to be beneficial in preserving a healthy brain: healthy eating, restful sleep, limiting exposure to pollutants and toxins, reducing pro-inflammatory states such as those resulting from ongoing stress and mental exhaustion.
There are also supplements that can help the body by providing useful active substances. In this regard, it is necessary to check what quality and safety criteria they offer in order to know exactly what we are taking and how it can help us. Remember to consult your health professional about the suitability of the supplementation for your particular case.
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