The brain, the body’s most vital asset, is constantly active, absorbing, and adapting to a constant stream of information. Despite occupying only 2% of our body mass, it consumes nearly 20% of our energy, demonstrating its metabolic activity. In today’s fast-paced lifestyle, Filipinos often juggle multiple roles, making their brains supercomputers capable of remarkable speed and accuracy in interpreting the environment. Research compares the brain to a supercomputer for its efficiency.

According to Dr. Vipada Sae-Lao, Nutrition Education & Training Lead for Asia Pacific at Herbalife, occasional memory lapses, such as losing track of a word or misplacing keys, are an expected part of cognitive processing. But as we grow older, such lapses may become more frequent, given the evolving demands on our nervous system.

The Global Burden of Disease Study (1990-2021) highlights a rise across Asia in brain-related disorders like stroke, migraine, Alzheimer’s disease, and other forms of dementia. This growing incidence is causing more disability and deaths, making it the second most significant health concern in Asia, after cardiovascular disease.

In the Philippines, stroke ranked among the top three leading causes of death from January to August 2024, according to data from the Philippine Statistics Authority. Meanwhile, a 2024 study published in the Journal of Alzheimer’s Disease estimated dementia prevalence among Filipinos aged 60 and above at 10.6%, affecting hundreds of thousands of older adults. The same study projected that the number of dementia cases in the country could rise to more than 1.47 million by 2030.

“Genetics, environmental exposures, and lifestyle habits all interact to affect brain vitality, as do age-related changes,” said Dr. Sae-Lao. “As population across Asia continues to age, prioritizing prevention and proactive care becomes essential to support overall cognitive well-being.”

The good news is that research shows our brain can learn and adapt even throughout the aging process, making it possible to navigate new tasks and challenges successfully.

In conjunction with World Mental Health Day, Dr. Sae-Lao shares five practical and effective steps to help slow cognitive aging, enhance mental flexibility, and ensure your brain is functioning optimally.

As a nutritionist, I’ve learned that the well-known phrase ‘you are what you eat’, actually translates to — ‘you feel and think what you eat’. Essential nutrients from a healthy diet supplement mental performance and emotional wellbeing, while protecting the nervous system that connects the brain to the rest of the body. An anti-inflammatory diet supports brain health, so:

  • Consume foods rich in lutein, a yellow antioxidant plant-based nutrient found in spinach, kale, eggs, and avocados. Lutein is the primary carotenoid, accounting for ∼approximately 60% of total carotenoids in the brain, and is known to enhance cognitive wellness and protect eye health.
  • Get your antioxidant intake from fresh fruits like berries, red grapes, apples, and cherries, as well as carotenoids in vegetables like carrots, spinach, and tomatoes, to help shield brain cells from the damaging effects of oxidative stress as we age.
  • Eat eggs if possible, a source of good protein and memory-boosting vitamins B, D, and E The choline in eggs helps regulate mood and memory.
  • Include omega-3 fatty acids, found in certain fatty fish and nuts, to enhance learning skills.

Use healthier fats for cooking like olive oil can improve learning and memory.

Watching your calories can help reduce the inflammation caused by fat around the abdomen. Many of us believe that heightened inflammation contributes to brain disease as we age, so monitoring it is essential. Avoid refined sugar, salt, and highly processed foods.
Hydrate with well-brewed black and green teas to improve the body’s antioxidant needs and protect cells from free radical damage.

The CDC recommends adults engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week, for optimal brain health and improved overall wellness. Regular movement has been shown to support cognitive function, improve mood, reduce stress, and lower the risk of cognitive decline as we age.

The brain thrives on challenges that stimulate cognitive functioning. Reading, playing board games, solving word puzzles, learning a new skill or language, can support brain health and reduce age-related weakening.

Mind engagement tasks have been shown to activate neural networks, particularly in adults with cognitive impairments. Enjoy activities like swimming, cooking, painting, tai-chi, etc., as they encourage mindfulness through constant thinking, processing, and learning.

Additionally, whether it’s through spirituality or a deeper connection with nature, maintaining a positive outlook is crucial to overall well-being. Practicing mindfulness, yoga, or meditation can be a simple way to start this journey.

Limit exposure to environmental pollutants, such as smoke, mold, and smog. Preserve mental well-being by limiting overstimulation from screens and messy surroundings. Please stay away from addictions like smoking, excess alcohol consumption, or any other substance dependence, as they are known to impact brain health negatively.

Research has proven that wholesome social networks can lift mood, protect memory, and support long-term brain health. Strong and reliable social interactions play a vital role in providing emotional support and encouraging mental resilience. Spending quality time regularly with friends and family can improve memory and slow down the aging of the brain.

With stroke and dementia on the rise in the Philippines, supporting both brain and mental health has become more urgent. Dr. Sae-Lao emphasized that prevention through daily habits is key. Simple changes, such as eating well, staying active, keeping the mind engaged, living in healthier environments, and nurturing social connections, can help Filipinos build resilience and improve their quality of life as they age.