The aging brain

What causes cognitive decline and can we stop it?

What is 'cognitive decline'?

When we talk about cognitive decline we are referring to the functions of the brain getting worse, usually over a period of time. Commonly thought of as losing sharpness, energy, focus, and memory, it is also seen in personality and sleep changes - all are functions of the brain.

A small loss of ability is natural as we age, but significant loss of ability is not. A measurable loss is called MCI (Mild cognitive impairment) and if or when it reaches the point that we cannot function independently, that's when it's classed as a Dementia.

For the vast majority of people, significant loss is not inevitable.

But why decline at all?

To put it simply, we are a function of our physical brain. If you alter or damage the brain, it's product - us and our abilities - will change, potentially for the worse.

There are a multitude of ways to alter or damage the brain due to its complexity. The universal way we acquire damage is due to the process of aging, but in addition to this there are lifestyle, health and environmental factors that cause damage both by exaggerating aging pathways and other mechanisms.

It is the speed and severity of the damage that differentiates between whether you experience normal aging or more severe cognitive decline.

Can I do anything to stop it?

Yes!

Health, lifestyle and environmental risk factors that increase and accelerate damage can be managed.

Damage accumulates over decades before you notice decline, so the quicker you start managing these factors the better. The latest research has determined risk factors in mid-life (40+) are predictive of increased risk of developing cognitive decline.

We are in control of our cognitive futures.

The Science

What are these damaging factors?

The 14 modifiable factors can be split into Lifestyle, Environment, Physical & Mental health

Habits we can change, health conditions we can avoid - they're all within our control.

They increase the chance of general cognitive decline, not just all-cause Dementia.

Obesity

Hypertension

Diabetes

Hearing Loss

High LDL Cholesterol

Vision Loss

Traumatic Brain Injury

Smoking

Physical Inactivity

Excessive Alcohol

Less Education

Depression

Social Isolation

Air Pollution

Learn more

What other things might be causing decline?

There's truly so many things that can impact our memory, processing, personality, sleep and senses.

They can be progressive or quick to onset, they can be reversed or permanent, these are just a selection.

Nutritional deficiencies, particularly of vitamin B12 and folate, can cause or mimic cognitive impairment.
These are referred to as differential diagnoses (i.e. things that should be ruled out before diagnosing dementia). 1 in 5 over 60's are deficient in B12.

As we age, absorption can be reduced by various mechanisms as well as a reduced efficiency in using nutrients in our bodily processes, which results in sub-optimal function despite a similar diet to our younger years.

Read more on optimal vs. minimum nutrient levels that MINDer used in our product design.
Gene's play a role both directly and indirectly in your risk of cognitive decline.

Directly, there's several:

Genetic mutations that are hereditary cause several forms of dementia that often materialise much earlier in life than common forms of dementia like Alzheimer's (Frontotemporal Dementia, Parkinson's, Huntington's, Familial Alzheimer's disease (FAD))

Genetic Variants; The APOE gene and it's 3 variants have the largest bearing on risk of late onset Alzheimer's.

Indirectly:

There's also gene variant's that are linked to the risk factors, modifying your chances of developing conditions.
Conditions such as Depression and Anxiety are not just mood disorders, they can impact your wider cognitive abilities such as focus and memory.

Chronic stress can also really impact our ability to focus and think clearly, often resulting in a vicious cycle that perpetuates more stress. Similarly, sleep deprivation accumulates to do the same thing.

In an ever-demanding world, it's tempting to push through or play down the extent of your challenges, or feel like we have no choice but to do so. However, these have tangible long and short term impacts on your health. These can often creep up on people so they're unaware of the extent of the changes - it's why it's so important for us to check in with each other.

Both sleep and stress are described as part of the “biological and behavioural processes” that connect many of the 14 official risks.

Poor sleep and chronic stress can both impair brain repair processes.

Both contribute to neuroinflammation, vascular strain, and reduced cognitive reserve.
Certain medications and medical exposures can impair cognition, either temporarily or in a dose-related way.

For example:

Anticholinergic drugs (used for depression, bladder control, and allergies) can worsen cognitive function, especially in older adults.

Polypharmacy (taking multiple medications) increases risk of confusion, delirium, and medication-related cognitive decline.

Hospitalisation and anaesthesia in older adults are cited as triggers for acute cognitive deterioration, sometimes mistaken for dementia.

“Hospitalisation, delirium, and infection are associated with long-term cognitive deterioration.”
This means that even if someone recovers, these episodes can accelerate cognitive aging or cause temporary but noticeable impairment
There are several hormonal or metabolic factors that contribute indirectly to cognitive change:

Thyroid disorders are noted as common reversible causes of cognitive symptoms in clinical settings.

Menopause or sex hormone changes

Other forms of hormonal dysregulation and metabolic changes (especially insulin resistance and cortisol imbalance) are mechanisms linking diabetes, obesity, and depression to brain aging.

The brain depends on a constant flow of oxygen and nutrients delivered through tiny blood vessels, even at rest it's using 20% of all oxygen we have.

Conditions like high blood pressure, diabetes, smoking, obesity, and raised cholesterol all damage blood vessels over time. This causes microinfarcts, white matter damage, and reduced blood flow, starving brain cells of energy and leading to small, cumulative losses in thinking and memory.

Protecting vascular health through blood pressure control, exercise, and balanced nutrition is one of the most powerful ways to preserve brain function as we age.
Energy production produces tiny by-products called free radicals. Normally, the body clears these away, but risk factors disrupt this system. The result is oxidative stress: a chemical imbalance that starts to damage cells, including neurons.

Chronic inflammation adds to the problem, keeping the body in a state of over-reaction.

In simple terms, it quietly wears down the brain’s structure and chemistry over time, making it more vulnerable to decline.
Cognitive reserve, the brain’s ability to adapt, rewire, and cope with damage is crucial to maintain. Physical inactivity, social withdrawal, and lack of mental challenge all erode this reserve, leaving the brain less flexible and more susceptible to decline.

In contrast, regular physical, social, and cognitive activity strengthens neuroplasticity, the process by which the brain forms new connections and maintains function even in the face of aging or disease.

Building reserve through an active, engaged lifestyle is one of the most effective long-term defences against cognitive decline.
Hearing loss, vision problems, social isolation, and lower education levels all limit the amount of sensory and mental input the brain receives.

The research shows that this reduces brain activity and connectivity, leading to shrinkage in regions responsible for processing sound, vision, and complex thought. When the brain isn’t stimulated, its networks weaken — just like a muscle that isn’t used.

Restoring stimulation, through social contact, learning, and sensory aids, helps maintain healthy neural pathways and slows cognitive decline.

How do they cause damage?

None of these things may seem related to you, but aging, environment and health conditions all share ways that they cause damage to your brain.

Your body has natural systems to mitigate damage, but their effectiveness declines with age. These are the underlying systems that MINDer Protect 40+ is designed to support.

How can MINDer help me support my health?

Depression & Mood

Nutrients like B vitamins, magnesium contribute to normal psychological function and help support energy and focus -important for maintaining mental wellbeing as you age.

Cardiovascular Health

Omega-3s and vitamin K2 support normal heart and blood vessel function. Magnesium and omega-3 fatty acids contribute to the maintenance of normal blood pressure and vascular tone, supporting healthy circulation to the brain and body.

Diabetes & Metabolic Health

Magnesium and B vitamins support normal energy metabolism, helping the body use food for energy efficiently, a contributor to maintaining healthy blood sugar balance.

Oxidative Stress & Inflammation

Vitamin C, vitamin E, and omega-3 contribute to the protection of cells from oxidative stress.

Physical Activity (Bones & Muscles)

Vitamin D3, K2, and magnesium help keep bones and muscles functioning normally - supporting confidence to stay active and mobile throughout life.

Vision

Vitamin C, vitamin E, and omega-3 support the maintenance of normal vision.

Cardiovascular Health

Diabetes & Metabolic Health

Magnesium and B vitamins support normal energy metabolism, helping the body use food for energy efficiently, a contributer to maintaining healthy blood sugar balance.

Vision

Vitamin C, vitamin E, and omega-3 contribute to the maintenance of normal vision.

Depression & Mood

Nutrients like B vitamins, magnesium contribute to normal psychological function and help support energy and focus, important for maintaining mental wellbeing as you age.