This low-grade inflammation can also present as “symptoms such as bloating, digestive discomfort, fatigue, increased insulin resistance, or flare-ups of existing inflammatory conditions,” explains Dr Tanna.
So, what can we do to reduce this risk? “Treat your mouth like part of your immune system – bleeding gums and untreated decay aren’t just dental issues, they’re signs of inflammation and infection. Regular dental and hygiene visits, alongside good daily oral hygiene, help reduce inflammatory burden on the body,” says Dr Tanna.
She also explains that it’s not just what you snack on, but how often – “frequent snacking and sugary drinks keep the mouth in an acidic state, disrupting the oral microbiome. Fewer eating occasions, more water and balanced meals make a real difference,” she adds. Not only will your teeth be sparkling, it might just improve your physical and mental health, too.
In: Cognitive fitness (via nootropics)
Out: Physical fitness (OK, it’s not out, but our brains are the focus right now)
When it comes to fitness, many of us place all the emphasis on the physical – how far we can run, how many reps we do in the gym. But what about our brains? While we can’t exactly take our grey matter to a spin class, what we can do is support, preserve and even optimise our brains to increase our cognitive abilities – particularly in our fast-paced, always ‘on’ culture. And that, in turn, has myriad benefits on our physical health.
“I think most of us realise now that cognitive health is no longer a nice-to-have – it underpins mood, productivity, and long‑term brain resilience,” says Rhian Stephenson, nutritionist and founder of ARTAH. She’s right – putting our brains first is catching on quickly, with the cognitive wellness market set to reach $26 trillion by 2040.
Turns out, more of us are in need of cognitive support than you’d think. “When chronic stress is layered with long work hours, late‑night screens, poor diet, and erratic sleep, most people are functioning in a state of low‑grade cognitive fatigue,” says Rhian.
And one route to ensuring a healthy brain? Nootroptics, AKA cognitive enhancers or ‘smart drugs’ (set to be worth $11.17 billion in the next five years alone). You can also just call them supplements. “Nootropics can help support the biological foundations of focus, memory, and mental stamina in an environment that constantly challenges them,”explains Rhian. “Thoughtfully formulated nootropic supplements can help close nutritional gaps, support stress and sleep pathways, and protect long‑term brain function, provided they are used alongside the basics: sleep, diet, movement, and emotional health.”
So, which brain-supporting ingredients should we be looking out for? Rhian suggests four key ones to try…
- Creatine: “It can improve aspects of memory and cognitive processing – studies have revealed it can reduce cognitive decline during periods of sleep deprivation. In simple terms, it helps the brain cope when we’re overtired and over-stressed.”
- Ashwagandha: “A well-known adaptogen for stress, sleep and cognition, which makes it particularly relevant at a time of year when our nervous systems are taxed. Clinical research shows that ashwagandha can lower cortisol, reduce perceived stress and anxiety, and improve sleep quality.”
- Ginkgo Biloba: “Trials suggest that ginkgo can support aspects of memory and cognitive performance. It enhances blood flow and has antioxidant and anti‑inflammatory effects, which can support mental clarity and overall cognitive health.”
- Fish Oil/Omega‑3s: “Most of us know that fish oil is often supports heart‑health, skin and overall wellbeing, but it’s also a foundational nutrient for brain health. EPA and especially DHA are structural and functional components in our brains, which makes a high‑quality omega‑3 one of the most underrated nootropics we have.”