I’ve Started to Notice Cognitive Symptoms… Now What?
Understanding Early Changes and Where to Begin
Naturopath Jennifer Harrington explains what early symptoms may mean and how to begin supporting your brain with targeted nutrition and lifestyle strategies.
In Part 1, we explored what it means to discover you carry the APOE4 gene and why this is not a diagnosis, but a signal.
For some people, that discovery happens early.
For others, it comes after something has already started to shift.
You may notice small changes at first.
Forgetting words.
Losing your train of thought.
Feeling less clear, less sharp, or more easily overwhelmed.
Or the changes may feel more physical.
Lower energy.
Poor sleep.
Reduced resilience.
These shifts can feel unsettling, but they are not the end of the story.
They are signals.
And when symptoms are present, they simply tell us that the system now needs more targeted support.
What Symptoms Might Look Like
As we discussed in Part 1, the brain responds to its environment. When that environment becomes more challenging, symptoms can begin to appear, often subtly at first.
Cognitive changes may show up as memory lapses, reduced focus, slower thinking, or shifts in mood and stress tolerance.
Sensory changes are often overlooked but highly relevant. You may notice changes in vision, hearing, smell, or taste. A reduced sense of smell in particular can be an early indicator, due to its close connection with memory centres in the brain.
Body-based changes including low energy, poor sleep, blood sugar instability, inflammation, or digestive shifts, often sit alongside these neurological signs.
While these symptoms can seem unrelated, they usually reflect the same underlying pattern:
The brain and body are under pressure.
Where to Begin: Focus on What Matters Most
In Part 1, we explored the many factors that can influence whether the APOE gene is expressed.
When symptoms are present, the goal is not to address everything at once, but to focus on the areas most relevant to you.
In many cases, a few key drivers sit at the centre of the picture.
Nutrition: Fuel for the Brain
The brain is one of the most energy-demanding organs in the body.
When energy production becomes inefficient, cognitive function is often one of the first things to be affected.
A supportive dietary approach may include:
stabilising blood sugar by reducing refined carbohydrates and processed foods
prioritising whole, nutrient-dense foods
including healthy fats to support brain structure and function
ensuring adequate protein intake for neurotransmitter production
In some cases, a more ketogenic-style approach may be considered to provide the brain with an alternative fuel source.
The key is not a one-size-fits-all diet, but a strategy that supports metabolic flexibility and reduces stress on the system.
Lifestyle: Creating the Right Environment
Lifestyle is where much of the long-term impact happens.
As outlined in Part 1, the brain responds to its environment, so creating the right conditions is essential.
Sleep becomes a priority. This is when the brain clears waste and resets. If sleep is disrupted, or if sleep apnoea is suspected, this needs to be addressed early.
Movement supports blood flow, oxygen delivery, and mitochondrial function. This doesn’t need to be extreme, but it does need to be consistent.
Stress regulation is equally important. Chronic stress and unresolved trauma can keep the nervous system in a protective state, which impacts cognition, inflammation, and recovery.
Sunlight and circadian rhythm help regulate hormones, sleep, and cellular signalling. Regular exposure to natural light can have a profound effect.
These may sound simple, but when applied consistently, they create the foundation for change.
Supplements and Herbal Support
This is often where people feel overwhelmed.
But more is not better.
The most effective approach is targeted support, based on your individual needs.
In practice, this may include:
nutrients that support mitochondrial function and energy production
antioxidants to help reduce oxidative stress
compounds that support brain signalling and repair
herbal medicines that support the nervous system, circulation, or stress response
Herbs such as those that calm the nervous system or improve circulation can be particularly helpful, but they are most effective when selected based on the individual, rather than taken broadly.
This is where working with a practitioner becomes invaluable.
You Don’t Have to Do Everything at Once
One of the most common mistakes is trying to change everything immediately.
This often leads to overwhelm, and little consistency.
A more effective approach is to:
identify your key drivers
prioritise 2–3 areas
build gradually over time
Progress comes from consistency, not intensity.
There Is Still Time to Change Your Trajectory
Even when symptoms are present, the brain retains a remarkable capacity to adapt.
With the right support, many people are able to stabilise, improve, and regain clarity.
As we explored in Part 1, APOE4 is not a fixed outcome.
It is influenced by the environment in which it exists.
And that environment can be changed.
Looking Ahead
In Part 3, we’ll explore how targeted technologies and therapies can be used to support brain function more directly, and how tools such as oxygen therapy, brain entrainment, and cellular therapies may enhance your results when used appropriately.