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 the brain with targeted nutrition and lifestyle strategies.
In Part 1, we explored what it means to discover the APOE4 gene in you and why this is not a diagnosis but a signal for prevention.
For some people, that discovery happens early. For others, it comes after some notable shifts.
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 physical resilience.
These shifts can feel unsettling, but they are not final, they are signals.
These signals tell us that the whole body and brain needs more targeted support.
What Symptoms Might Look Like
As discussed in Part 1, the brains job is to respond to its environment. When that environment becomes more challenging, symptoms begin to appear, 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 easly overlooked but highly relevant such as changes in vision, hearing, smell or taste. A reduced sense of smell is particularly important 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 neurological signs.
While these symptoms can seem unrelated, they 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 the most energy-demanding organ in the body.
When energy production becomes inefficient, cognitive function is usually one of the first systems to be affected.
A supportive dietary approach should include:
stabilising blood sugar by reducing refined carbohydrates and processed foods
prioritising whole, nutrient-dense foods
eating healthy fats to support brain structure and function
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- ketones.
The key is not a one-size-fits-all diet, but a strategy that supports metabolic flexibility and cellular energy.
Lifestyle: Creating the Right Environment
Lifestyle is where the long-term impact happens. As outlined in Part 1, the brain responds to its environment, so creating the right conditions is essential.
Sleep is a priority. During sleep, the brain clears waste and resets. If sleep is disrupted or if sleep apnoea is suspected, this needs to be addressed early.
Movement improves 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 keeps the nervous system in a defensive state, which impacts cognition, inflammation and recovery.
Sunlight and circadian rhythm regulates hormones, sleep and cellular signalling. Regular exposure to natural light often has a profound effect.
These sound simple but when applied consistently, they create the foundation for change.
Supplements and Herbal Medicine
People often feel overwhelmed with the number of supplements used but more is not better.
The most effective approach is targeted support, based on individual needs.
In practice this may include:
nutrients to support mitochondrial function and energy
antioxidants to balance oxidative stress
compounds that support brain signalling and repair
herbal medicines to support the nervous system, circulation or stress response
Herbs such as those that calm the nervous system or improve circulation are 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 lack of consistency.
A more effective approach is to:
identify the 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- plasticity.
With the right support, many people are able to stabilise 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 are used to support the brain more directly and how tools such as oxygen therapy, brain entrainment and cellular support may enhance outcomes when used strategies.