Some food for thought: What we pile on our plate today can have an impact on our cognitive health for years to come. Our experts break down the latest breakthroughs in brain aging and cognition, so you can stay mentally sharp and on top of your game.
1. Artificial sweeteners are linked to real cognitive risks.
An 8-year prospective study in the journal Neurology found a not-so-sweet link between artificial sweeteners and cognitive decline. Researchers examined the impact of low-and no-calorie sweeteners, including aspartame, saccharin, acesulfame-K, erythritol, xylitol, sorbitol, and tagatose, which are commonly found in packaged baked goods, diet sodas, low-calorie juices, flavored yogurts, and certain cereals.
The study found that consuming approximately 191 mg of artificial sweeteners per day — about the amount you’d find in one diet soda — was linked to a 62% faster decline in global cognitive function. “This is the equivalent of 1.6 years of accelerated brain aging,” says Lifeforce Clinician Lara Stock, FNP-C. Additionally, those who took in more artificial sweeteners showed a 173% faster decline in verbal fluency compared to those who only consumed 20 mg per day.
“This study adds to the growing evidence that artificial sweeteners are not the ‘healthier’ alternative many believe them to be,” says Lifeforce Clinician Melanie Jones, FNP-C. “Our bodies weren’t designed to metabolize these synthetic chemicals. Many sugar substitutes either linger in the body or disrupt normal metabolic and gut processes, which can trigger inflammation and stress on the brain. Over time, this can contribute to cognitive decline years before more obvious symptoms. Think of it less as a harmless ‘swap’ and more as introducing a foreign substance that your body struggles to manage.”
Our takeaway:
Both experts agree that moderation is the sweet spot. “If you want something sweet occasionally, it’s better to enjoy the real thing than to rely on artificial substitutes,” Jones says. “A small portion of fruit, a square of dark chocolate, or even a full-sugar treat now and then is a healthier long-term strategy than daily exposure to chemical sweeteners.”
Stock suggests trading artificial sweeteners for small portions of stevia, monk fruit, honey, maple syrup, or fruit purees. “In general, use all types of sweeteners sparingly,” she recommends. “You can use applesauce or mashed bananas to sweeten your smoothies or baked goods.”
2. Low lithium levels may lead to Alzheimer’s markers.
A study in the journal Nature found that lithium — a trace element naturally present in fruits, veggies, grains, nuts, and seeds — helps preserve cognition with age. In mice, lower lithium levels were associated with a significant increase in the peptide amyloid beta and the protein phosphorylated tau, which can lead to inflammation in the brain.
“The deposition of amyloid beta and the accumulation of phosphorylated tau are linked, and together they drive cognitive decline in Alzheimer's disease,” explains Lifeforce Medical Director Dr. Vinita Tandon. “By supplementing the mice’s diet with various formulations of lithium, researchers found that one type in particular, lithium orotate, was associated with fewer plaques in the brain and better cognitive function, including memory and processing. They also found that it suppressed neuroinflammation, one of the changes that contributes to age-related cognitive decline.”
Our takeaway:
While more research is needed, these preliminary results are promising, according to Dr. Tandon. “It's definitely exciting to observe these benefits in mice, and although we can’t prescribe it for Alzheimer’s treatment in humans yet, I am looking forward to future studies that may provide more conclusive evidence that it can be used for Alzheimer’s prevention, treatment, or both,” says Dr. Tandon.
3. The Mediterranean diet can optimize cognitive function.
The Mediterranean diet is already a superstar of the wellness world, with research backing its benefits for heart health, diabetes prevention, and overall longevity. A study in Nature Medicine just uncovered another potential perk. Researchers found that people with greater adherence to the Mediterranean diet had a significantly lower risk of dementia and better cognitive function, most notably in the study participants with the APOE4 homozygotes, which is an increased genetic risk for Alzheimer’s disease.
“This new research reinforces how powerful nutrition can be, especially in brain health,” Jones says. “It’s also a great reminder of the importance of epigenetics — the way our lifestyle can influence how our genes are expressed. Even if someone carries a higher genetic risk for Alzheimer’s disease, healthy lifestyle habits like following a Mediterranean diet can help unlock more positive outcomes. While we still need more research to fully understand which risk factors are most modifiable, this is a very promising step forward.”
Our takeaway:
The Mediterranean diet’s secret to success is simple. “At its core, this diet emphasizes whole, minimally processed foods. These foods deliver antioxidants, healthy fats, and nutrients that reduce inflammation, improve blood flow, and provide the building blocks for brain and body function,” explains Jones. “By contrast, ultra-processed foods are often linked to oxidative stress and inflammation — two major drivers of cognitive decline.”
To adopt the Mediterranean eating style, Stock suggests choosing mostly whole or one-ingredient foods. “Aim for at least five to seven servings of fruits and vegetables daily. Focus on colorful foods that are rich in antioxidants, such as blueberries, tomatoes, dark leafy greens, cruciferous vegetables, bell peppers, artichokes, nuts, and seeds,” she says. “Green tea, olive oil, and spices like turmeric, ginger, and cinnamon are also packed with brain-protective antioxidants. Eggs are rich in choline and support neurotransmitter production, while avocados are high in monounsaturated fats and Vitamin E. You can also incorporate fermented foods into your diet to promote gut microbiome diversity, which is vital for brain health.”
4. Fats may weigh heavily on Alzheimer’s in women.
Recent research from the Alzheimer's Association found that women with Alzheimer’s disease had significantly lower levels of highly unsaturated fats, especially those containing omega-3 fatty acids like DHA and EPA. These women also had higher levels of saturated lipids, and these unhealthy fats were linked to worse cognitive test scores.
“The types of fats we consume directly affect the brain,” Jones says. “Unhealthy fats can increase dementia risk by driving inflammation, contributing to amyloid beta buildup, and impairing the blood-brain barrier, which is the brain’s protective filter. In contrast, omega-3 fatty acids like DHA and EPA support brain cell structure, reduce inflammation, and protect against cognitive decline.”
One crucial caveat: the study did not find the same pattern in men with Alzheimer's. “Men and women have potential differences in the way they metabolize lipids, and this study highlights the importance of personalized medicine,” Stock says. She believes that hormonal changes are an important factor. “Estrogen plays a significant role in lipid metabolism and regulates lipid transport in the brain. In women, the loss of estrogen during menopause may disrupt this balance, further increasing the risk of Alzheimer's disease.”
Our takeaway:
“Brain health is deeply personal and it changes across your lifespan,” Jones says. “Women are not just ‘smaller men,’ and more research is needed to understand the unique ways menopause and aging affect chronic disease risk.”
Jones and Stock agree that everyone — especially women in midlife — should advocate for themselves and explore more individualized testing. They both recommend advanced cholesterol and lipid panels instead of simply testing for total cholesterol. (The Lifeforce Diagnostic tests for 50+ biomarkers, including advanced cardiovascular markers.) Jones emphasizes the importance of testing your biomarkers regularly, especially during hormonal transitions like menopause and perimenopause.
For men and women, Jones advises prioritizing omega-3-rich foods such as salmon, sardines, flax, chia seeds, walnuts, and olive oil, while avoiding trans fats, hydrogenated oils, and excess processed foods. Stock suggests steering clear of industrial seed oils, as they may create an imbalance between omega-3s and omega-6s, which can contribute to cognitive decline.
“By focusing on tailored lifestyle, nutrition, and medical strategies,” says Jones, “it’s possible to lower dementia risk and protect long-term brain health.”
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This article was medically approved by Lara Stock, MSN, FNP-C, and Melanie Jones, FNP-C.
