Brain Health: The Connection
Between Nutrition and a Vibrant Mind
It seems that almost everyday I speak to someone who is
concerned about the health of their brain. Often, they will nervously joke
about their declining memory, but it’s clear that their joke is an attempt to
offset their genuine anxiety. It is understandable that we, as a society, are
becoming more concerned about this issue. In the last ten years, deaths from
Alzheimer’s Disease have increased about 66%, whereas deaths from other primary
diseases have, in general, decreased.
Because this is a problem which is affecting such a wide
portion of our population, there has been extensive research on the subject.
Through this research, what has become very apparent is that the health of an
individual’s brain is very much affected by the nutrition taken in by that
individual. And while, to some, this may seem an obvious observation, many do
not recognize the connection between good nutrition and good health. Scientists
have found that there has been a dramatic increase, over the past one hundred
years, of the consumption of saturated fats, lineoleic acid, and trans fatty
acids, in the American diet; while at the same time, there has been a
significant decline in the consumption of omega-3 fatty acids, and there seems to be
a correlation between these changes in the American diet, and these new
concerning health problems facing the American population.
Relative to the rest of the body, the brain consumes an
enormous amount of energy. In order for the brain to be properly fueled, each
individual must consume an adequate amount of carbohydrates, which provide
glucose - fuel for the brain; fats, which supply essential fatty acids; and
proteins. Unfortunately, both fats and carbohydrates have gotten a reputation
as “fattening”, or “bad” for ones health, and for over 60 years - when Americans
first learned of the Framingham Heart Study (which claimed a connection between the consumption of saturated
fats and heart disease) they have eschewed these foods, or dramatically
decreased the amount consumed.
It is a curious contradiction that though our society has
the distinction of being one of the most obese cultures in the world, it is,
simultaneously, obsessed with image, youth and thinness. As a result, our
relationship to food has been significantly distorted and confused. It is
perhaps, understandable that when one looks around, and sees that 1 out of
every 3 Americans are obese, and that this obesity is connected to the three
leading causes of death: heart disease, cancer and diabetes, that one might be
fearful about their own diet and health. It does seem that this poor health is
epidemic in our society, and understandably, if we don’t comprehend the reasons
why this is true, we become
frightened. It is out of this fear that we make some of our worst choices: fad
diets (which are often, essentially, starvation diets) excessive exercise, and
worst of all, the exclusion of healthy, and necessary
nutrients from our diet, in a misguided attempt to avoid the tsunami-like wave
of obesity and poor health.
But research has shown that there is, indeed, a profound
connection between cognitive function and nutrition. Research subjects, whose diets
were rich in healthy fats (those that supply essential fatty acids) proteins,
carbohydrates, and micronutrients, demonstrated significant improvement in
cognitive skills and memory. Conversely, diets high in saturated fats, trans
fats, and sugar (such as those found in “junk” food, or “fast” food)
significantly reduced participant’s cognitive acuity.
But, there is cause for hope, for, in the last twenty years
dramatic inroads have been made in the science of nutrition; more and more, we
are beginning to understand the connection between good nutrition and good
health. We are beginning to learn that we have the power to take our health
back. And, if we want our brain to work well, it must be well-fueled. Here are
some of the most nutritious foods our brains need to function efficiently:
Fats - Fats
supply essential fatty acids (called “essential” because our bodies cannot make
these, and must rely on intake through diet.) Cold-water fish, rich in omega-3
essential fatty acids, such as salmon, mackerel, herring, sardines and tuna,
are essential to healthy brain function. Also, avocados, coconut oil, and extra
virgin olive oil are excellent sources of these healthy fats, as well. In
addition, raw, or dry-roasted nuts and seeds, such as walnuts, pumpkin seeds
and flax seeds, as well as the cold-pressed oils from these sources, are also
excellent sources of healthy fat. Avacados are a monounsaturated fat, which
contribute to a healthy blood flow, and good blood flow contributes to a
healthy brain; it also lowers blood pressure and hypertension, which can
contribute to the decline of cognitive abilities. Coconut oil is a saturated
fat, but it is a medium chain fatty acid variety, which means that it is more
easily digested, and therefore used by the body differently than other
saturated fats; it is immediately converted to energy by the body.
Protein – In order for healthy neurotransmitter
production in the brain, the brain must have the amino acids, which are the
building blocks of protein. Some of the best sources of these are: animal foods
(lean meats) and eggs and milk products; whole grains, dark green leafy
vegetables, beans, nuts and seeds.
Carbohydrates – These provide the brain with glucose,
which is the fuel of the brain. Healthy sources are winter squash, carrots,
beets, and whole grain. In order to avoid blood sugar level spiking, enjoy
these foods with quality proteins.
Micronutrients - Brightly colored vegetables and fruit are especially
abundant in micronutrients, which supply a rich supply of anti-oxidants. Antioxidants
are our prime defense against free radicals (unpaired, reactive, molecules which do great harm to the
cells of our bodies, and are directly associated with inflammation, which is,
in turn, associated heart disease, cancer and diabetes) and should be eaten at
least five servings per day – some
say, for cancer prevention, 10 x per day: blueberries, raspberries,
strawberries, prunes, raisins, and
cherries are all great sources of antioxidants, as are alfalfa sprouts,
kale, spinach, broccoli, and other dark green leafy vegetables.
Supplements –
Folate – Either alone, or in conjunction with other B
vitamins, has been shown to be effective in preventing cognitive decline, as
well as dementia.
DHA (Docosahexaenoic Acid) - This is the most abundant omega-3 fatty
acid found in the cells of the brain, and is considered to be extremely
important in the development of the human brain; in fact, it is believed that during hominid evolution, it was
proximity to the ocean, and subsequent access to fish in their diet (rich in
omega-3 fatty acids, including DHA) that promoted the increase in human brain size.
However, though the human brain can synthesize DHA, it is not efficient at
doing so, and therefore, must rely on diet to maintain adequate amounts of this
dietary nutrient. Fatty acids are found in fats and oils; foods rich in these
are walnuts, flax seeds, sardines, wild salmon, Brussels sprouts and
cauliflower.
Evening Primrose Oil – Two essential fatty acids are
necessary for good brain function: Omega-3 fatty acid, and Omega-6 fatty acid;
of these, omega-3 is more depleted because of a decline of fish in our diet, over-processed
foods, and too much sugar in our diet. But Omega-6 is just as important for
maintaining healthy brain function. Evening Primrose oil is rich in GLA, an
Omega-6 fatty acid, and it can also be found in borage oil and black currant
seeds.
Wild Blue-Green Algae – This is a phyto-plankton and
it contains virtually every nutrient. It is 60% protein, and has a more
complete amino acid profile than soy or beef. It is one of our best sources for
beta-carotene (necessary for our bodies to synthesize vitamin A) B vitamins,
and chlorophyll. It improves memory and brain function, and boosts the immune
system while at it!
Ginko – (Ginko bilboa) is the leaf from what is believed to
be the oldest tree on the planet. It has been used for centuries as an
anti-inflammatory, anti-asthmatic and antispasmodic (to name but a few of its
many medicinal applications) but it is best known as a circulatory stimulant
and tonic. Specifically, it improves cerebral circulation, aiding memory and
concentration. It is believed to have potential in treating Alzheimer’s disease
and other types of dementia, and it is used preventively, as well.
Lion’s Mane – Lion’s Mane is a mushroom that has been
the subject of a substantial amount of research. It has been found to have
nerve-regenerating properties and has been shown to significantly increase
cognitive scores and memory. It has also been shown to have neuroprotective
effects, helping with Alzheimer’s, depression and mood.
References
Brain Foods: The Effects of Nutrients on Brain Function, Nature
Reviews.Neuroscience. Fernando-Gomez Pinilla
The Human Brain Diet and Menu, Debra Burke
The Perricone Weight-Loss Diet, Nicholas Perricone, M.D.
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