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Polyphenols and Slowing Brain Ageing Through Better Metabolic Health

Ageing is an inevitable part of life and, unfortunately, our brains aren't spared from its effects. As we grow older, our brains shrink, particularly in critical regions like the hippocampus, which plays a key role in memory and learning. While cognitive decline may seem like a far-off concern, it’s important to realise that neurodegeneration starts as early as 15–20 years before symptoms of conditions like dementia or Alzheimer’s appear.

The good news? There are proactive steps you can take to slow this process and diet is one of the most powerful tools at your disposal. Specifically, eating foods rich in polyphenols — plant-based compounds known for their antioxidant and anti-inflammatory effects — might not only protect your brain but also improve your metabolic health in ways that reduce the risk of neurodegeneration.

What’s the Link Between Metabolism and Brain Ageing?

Your brain depends on healthy blood glucose levels to function, however, when glucose regulation goes awry — such as in cases of metabolic dysfunction or diabetes — the brain suffers. High glucose levels contribute to the atrophy of the hippocampus and accelerate the development of Alzheimer’s.

Monitoring blood sugar is something those with diabetes must make sure they’re doing, but even if you don’t, keeping blood glucose levels within a healthy range is critical for brain health. Research shows that glucose levels on the higher end of normal are linked to greater brain shrinkage over time.

Further Reading: How to Increase Your Metabolism

What are Polyphenols?

Polyphenols are natural compounds renowned for their antioxidant properties, which help combat oxidative stress — a key contributor to ageing, but what are the neuroprotective effects of polyphenols? Polyphenols are thought to protect the brain by:

• Reducing inflammation.
• Enhancing glucose control.
• Improving insulin sensitivity.
• May help learning, memory and cognitive function.
• Supporting gut health, which indirectly benefits brain function.

The Metabolism-Brain Connection

Polyphenols may improve glucose control through several mechanisms:

• Slowing the digestion and absorption of carbohydrates.
• Enhancing the function of pancreatic beta cells, which produce insulin.
• Reducing the formation of harmful advanced glycation end products (AGEs).

Better glucose control leads to fewer glucose spikes and less brain fog in the short term, while lowering the risk of long-term damage to brain structures.

Further Reading: Does Trans-Resveratrol Affect Brain Function?

How do Polyphenols Affect the Brain?

A recent study followed participants who consumed one of three diets over 18 months:

1. Mediterranean Diet: High in vegetables, with olive oil and walnuts as key fat sources.
2. Polyphenol-Rich Mediterranean Diet: The Mediterranean diet enhanced with green tea and a polyphenol-packed green shake made from Mankai, a duckweed product containing over 200 polyphenols.
3. Healthy Control Diet: A balanced, calorie-restricted diet based on standard guidelines.

The Results

• Participants on the polyphenol-rich Mediterranean diet experienced less brain ageing, measured through MRI scans of the hippocampus.
• They also showed significant improvements in glucose control, with 58 per cent achieving better glycaemic markers, compared to 32 per cent and 29 per cent in the Mediterranean and control groups, respectively.
• Higher consumption of green tea and the green shake correlated with the greatest benefits, highlighting the role of polyphenol-rich foods in reducing brain ageing.

Why This Matters

The findings suggest that polyphenols don’t just slow brain ageing through their direct effects on brain cells — they may also work by improving metabolic health. Participants who improved their glucose control during the study saw a greater reduction in brain ageing than those whose glucose levels worsened or remained the same.

Further Reading: All About Nootropics — Cognitive Supplements

Easy Ways to Add Polyphenols to Your Diet

To start with, ‘What food is high in polyphenols?’

Polyphenols in food include fruits, vegetables, tea and other plant-based foods. You don’t need to overhaul your lifestyle to reap the benefits of polyphenols. Incorporating simple, polyphenol-rich foods into your daily meals can make a big difference. Here are some ideas:

• Blueberries: Packed with anthocyanins, a type of polyphenol linked to better memory and glucose control.
• Green Tea: Rich in catechins like EGCG, which have neuroprotective effects.
• Dark Chocolate: Choose options with at least 70 per cent cocoa for a delicious source of polyphenols.
• Olive Oil: A Mediterranean staple loaded with heart- and brain-friendly polyphenols.
• Leafy Greens and Herbs: Mankai and other greens offer a concentrated dose of polyphenols and other nutrients.

Further Reading: Is Taking Resveratrol a Good Longevity Strategy?

Polyphenols Supplements

Another answer to, ‘How can I increase my polyphenol intake?’ is to take a polyphenol supplement.

One of the best polyphenol supplements is resveratrol. Resveratrol is a natural compound found in grapes, peanuts, berries, dark chocolate and red wine. It’s a type of antioxidant called a polyphenol, with the ‘trans’ form being the most effective and commonly used in supplements.

Resveratrol is known for its wide-ranging benefits:

• Protects brain health and sharpens memory.
• Lowers cholesterol and supports heart health.
• Improves insulin sensitivity for better blood sugar control.
• Fights inflammation and protects cells from damage caused by aging and diseases.
• Supports longer, healthier ageing by activating special proteins called sirtuins.

Resveratrol can cross the brain’s protective barrier (the blood-brain barrier), helping shield brain cells from damage. It may slow cognitive decline, especially in older adults, by improving brain function and supporting healthy aging. Studies suggest resveratrol might even enhance mental processing speed and could be beneficial for people with early dementia, as it doesn’t interfere with common medications.

Try Xandro’s Trans-Resveratrol 500mg supplement to see if you benefit from its anti-oxidant and cognitive effects.

Pomegranates are also packed with polyphenols and antioxidants that protect your cells from damage and may help prevent conditions like heart disease, type 2 diabetes and some cancers.

Certain antioxidants in pomegranates, called ellagitannins, may protect the brain from diseases like Alzheimer’s and Parkinson’s by reducing damage and helping brain cells survive. Pomegranates may act as a prebiotic, boosting good gut bacteria and improving digestion thanks to their fibre content, making them great for overall brain longevity.

For an extra health boost, try products like Xandro's POM-Q10, which combines pomegranate extract with other beneficial ingredients like Amla Fruit and Coenzyme Q10.

Further Reading: All About the Benefits of POM-Q10

End Note

If you’re interested in longevity and brain health, it’s time to consider the role of metabolic health. Keeping your blood sugar in check not only supports your body but also helps prevent the cognitive decline associated with ageing.

Adding polyphenol-rich foods to your diet is a simple, evidence-backed way to improve both metabolic and brain health. Combine this with other healthy habits — like regular exercise, time-restricted eating and quality sleep — and you’ll give your brain the best chance to thrive for years to come.

Remember, small changes today can lead to a healthier, sharper brain tomorrow!