Nutrition and Healing
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As we get older, maintaining our brain health becomes crucial…

But with so much conflicting information out there, knowing what actually works can be confusing.

That’s where I come in.

I’m here to help you sift through the noise and focus on what really matters for protecting your brain.

And today, I want to share some insights on two vital nutrients and why they might be more important than you think…

Calcium, Magnesium, and Cognitive Health

It’s normal for cognitive abilities to shift with age, but the rate of cognitive decline isn’t the same for everyone.

A recent study published in Nutrients has highlighted an important finding: low levels of calcium and magnesium in the blood are associated with poorer cognitive performance in people over 60.

Calcium and magnesium aren’t just good for bones—they’re also essential for maintaining brain function.

The study found that individuals with higher levels of these nutrients tended to perform better on cognitive tests. It’s a promising sign that keeping calcium and magnesium in balance could help protect your mind as you age.

Why Calcium and Magnesium Matter

Calcium and magnesium support the brain in different ways.

Calcium plays a role in nerve transmission and memory formation, while magnesium is involved in many cellular processes, including those that help manage stress and inflammation in the brain.

Together, these minerals work to support overall brain health and cognitive function.

Interestingly, participants with low calcium but normal magnesium levels showed the poorest cognitive performance. This finding suggests that calcium might have a particularly strong link to cognitive health in older adults.

On the other hand, low magnesium alone wasn’t associated with the same level of impairment, but both minerals still play an important role.

Foods Rich in Calcium and Magnesium

While supplements can help if levels are low, the best way to get these nutrients is through food. Calcium-rich foods include dairy products like milk, cheese, and yogurt. But if you’re lactose-intolerant, soy products, leafy greens like spinach, and fortified plant milks (such as almond or soy) are excellent options.

Magnesium can be found in foods like pumpkin seeds, chia seeds, nuts, and leafy green vegetables. Almonds, for example, offer a mix of calcium, magnesium, protein, and healthy fats—perfect for both bone and brain health.

Beyond Calcium and Magnesium: Other Key Factors for Cognitive Health

While calcium and magnesium are important, brain health involves more than just minerals. Factors like social engagement, regular exercise, and stress management play an equally vital role.

Social isolation has been linked to a range of health risks, including cognitive decline. Staying connected with friends and family, joining clubs, or even volunteering can help keep your mind engaged and your mood up.

Exercise is another key pillar. Regular physical activity supports blood flow to the brain and increases brain-derived neurotrophic factor (BDNF), a protein linked to improved memory and learning. Aim for at least 30 minutes of moderate exercise, like walking. It’s good for the body, and it’s equally essential for the mind.

Don’t Forget to Manage Stress and Sleep

Finally, stress and sleep are often overlooked when it comes to brain health. Chronic stress can impact memory and increase the risk of cognitive decline.

Simple stress management practices—such as meditation, deep breathing exercises, or even just spending time outdoors—can make a big difference.

Good-quality sleep also plays a crucial role in brain function. Aim for 7–8 hours each night to allow your brain the time it needs to rest, repair, and consolidate memories.

While there’s no magic bullet for preventing cognitive decline, focusing on nutrient-rich foods, staying active, and managing stress can help protect your brain as you age. Calcium and magnesium are just part of the equation, but they’re a great place to start.

With a few mindful changes, you can take charge of your cognitive health and enjoy a sharper, more resilient mind.

P.S. In my Brain Rescue Protocol, I reveal my top solutions for improving memory, reversing the effects of age-related memory loss, and lowering risk for Alzheimer’s and dementia. To learn more, click here.

Sources:

Newman, T. (2024, November 11). Low calcium, magnesium levels tied to poorer cognitive performance. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/low-calcium-magnesium-levels-tied-to-poorer-cognitive-performance#The-takehome-message-about-micronutrients-and-brain-health

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