In recent years, chronic fatigue and memory decline have become increasingly common in young people. Many people believe that the causes come from work pressure, prolonged working hours or sleep disorders. However, according to neurologists, poor diet is a silent but dangerous factor, directly affecting brain function from very early on.
The brain only accounts for about 2% of the body's weight but consumes more than 20% of energy per day. Therefore, any nutritional deficiency quickly affects cognitive ability. “For optimal function, the brain needs to be continuously supplied with glucose, fatty acids, amino acids, vitamins and minerals. When this supply is unstable, the brain will be the first organ to send a warning signal,” shared Dr. Kunal Bahrani, neurologist at Yatharth Hospital (India).
How does the brain react to poor diet?
According to Dr. Bahrani, a diet rich in refined starch, sugary foods, fast food, and the habit of skipping meals causes blood sugar to fluctuate sharply. This causes the brain to lack stable energy, leading to reduced concentration, slow thinking, and a feeling of "brain fog".
Unlike muscles, the brain does not have the ability to store energy for a long time. Just short interruptions in energy supply are enough to temporarily reduce memory. “Many patients describe the feeling of a vague mind, difficulty finding words, and inability to focus on simple tasks,” he said.
In addition, an unhealthy diet also promotes low-level chronic inflammation in the body. Inflammation disrupts communication between nerve cells and affects neurotransmitters such as dopamine and serotonin, key factors for alertness, motivation and emotion.
Lack of micronutrients and intestines - brain axis, neglected connection
Another common cause of fatigue and memory decline is micronutrient deficiency. Vitamin B12, iron, magnesium, vitamin D and omega-3 all play an important role in nerve transmission and oxygen supply to the brain. Notably, this deficiency is often not clearly shown through normal tests.
“Patients may not have obvious anemia or neurological damage, but still feel mental exhaustion and prolonged memory loss,” Dr. Bahrani said.
In addition, modern neurology especially emphasizes the role of the gut-brain axis. Poor diet disrupts the gut microbiota, hinders nutrient absorption and increases inflammatory signals transmitted to the brain. This is why digestive problems often come with anxiety, fatigue and cognitive decline.
Experts warn that if not intervened early, prolonged nutritional imbalances can increase the risk of migraines, mood disorders, and long-term cognitive decline. The good news is that these disorders can be completely improved if adjusted promptly with a balanced, regular, and healthy diet.
It's a bit of a bit of a bit of a bit of a bit of a bit.
