Improving the health of your brain naturally
By: Dr. Joyce Johnson ND
Poor memory, mood swings and even depression affect people of all ages. These conditions can often be linked to inadequate amounts of certain fats and nutrients in our diet.
Foods that support brain health
Probiotics
Your gut is your ‘second brain’, and your gut bacteria transmit information to your brain via the vagus nerve. There is a close connection between abnormal gut flora and abnormal brain development. Your gut has neurons just like your brain, and your gut health can impact your brain function! Consuming processed food and sugar can destroy your healthy microflora, so it is important to limit the intake of these foods. Try to consume fermented foods (tempeh, miso, sauerkraut, yogurt, kefir) or take a probiotic supplement to optimize your gut flora.
Turmeric
Turmeric contains curcumin, which can cross the blood-brain barrier and has shown to be a neuroprotective agent in a wide range of neurological disorders. Research has shown that curcumin may help inhibit the accumulation of destructive beta amyloids in the brain of Alzheimer’s patients, as well as break up existing plaques. Curcumin has even been shown to boost memory and stimulate the production of new brain cells, a process known as neurogenesis.
Walnuts
Walnuts are good sources of plant-based omega-3 fats, natural phytosterols, vitamin E, folate and antioxidants. They have been shown to reverse brain aging in older rats and increase inferential reasoning in young adults.
Blueberries
Blueberries contain flavonoids that protect the brain from oxidative damage and stress, which leads to premature aging, Alzheimer’s, and dementia. They may also improve the communication between neurons, improving memory, learning, as well as all cognitive functions, including reasoning, decision making, and verbal comprehension.
Avocado
It is a source of monounsaturated fats, omega-3, and omega-6 fatty acids, which increase blood flow to the brain, lower cholesterol, and aid in the absorption of antioxidants. Avocados also contain vitamin E, which protect the body and the brain from free radical damage and is a good source of potassium and vitamin K—both protect the brain from the risk of stroke.
Coconut oil
Contains medium-chain triglycerides (MCT), which get converted to ketone bodies in the liver, and then are released to the brain to be used as fuel. Ketone bodies are an important alternative energy source in the brain, and may be beneficial to people developing or already suffering from memory impairment, as in Alzheimer’s disease (AD). Ketone bodies may actually help restore and renew neurons and nerve function in your brain, even after damage has taken place
Natural health products that support brain health
Omega-3 fats
Approximately 60 per cent of your brain is composed of fats – 25 per cent of that is docosahexanoic acid (DHA), an omega-3 fat, which is crucial to brain function and the nervous system. DHA facilitates the activity of our neurotransmitters and increases the number of neurotransmitter receptors. This allows the brain to optimize the use of its “feel good” brain chemicals like serotonin and dopamine. Your body cannot produce omega 3-fats so you must get it from your daily diet. Deficiency has been linked to many brain problems and psychiatric disorders. For example, a 2012 study found that a diet lacking in omega-3 fatty acids might cause a brain to age faster and lose some of its memory and thinking abilities. Memory loss, depression, mood swings, dementia, Alzheimer’s disease, and attention deficit disorder have all been found to improve with DHA supplementation.
Vitamin D
Vitamin D deficiency has been associated with increased risk of brain-related conditions such as Parkinson’s disease, multiple sclerosis, autism and even dementia. A study from 2014 found that low levels of vitamin D increased the risk of developing dementia (53 per cent increased risk with moderate deficiency and 122 per cent increased risk with severe deficiency). Researchers have found vitamin D pathways in the brain (hippocampus and cerebellum) that are involved in planning, processing and formation of new memories. A pregnant woman is encouraged to get sufficient vitamin D for proper development of her baby’s brain, and babies require vitamin D soon after birth for the same reason. Appropriate sun exposure is one of the best ways to get the required vitamin D intake, but it is not always possible, especially during the winter.
Vitamin B12
High levels of markers for vitamin B12 deficiency were more likely to score lower on cognitive tests and have smaller total brain volume. B12 deficiency may occur as a result of growing older, malabsorption, vegan/vegetarian diets, or due to certain medications (examples metformin and proton pump inhibitors). Watch for signs and symptoms of B12 deficiency such as fatigue, tingling/numbness of fingers and toes, confusion and forgetfulness. The best sources of vitamin B12 include eggs, milk, cheese, other milk products, meat, fish, shellfish and poultry.
Sleep supports brain health
Sleeping less than seven or eight hours a night has been linked to cognitive decline, memory loss and possibly even Alzheimer’s. There are chemicals that are secreted during the deeper stages of sleep that are crucial for repairing the body, including the brain. Sleep may enhance your memories and help you ‘practice’ or learn new tasks or skills. If you are having difficulties with sleep, look for ways to improve your ability to fall sleep and stay asleep longer.
❯ Promote darkness with an eye mask
❯ Use lavender oil on your pillow or in a bath before bed to help have a deeper sleep.
❯ Use different foods such as bananas (high in magnesium and potassium), cherries/oatmeal (contain melatonin) or chamomile tea (promotes calmness).
❯ Speak to your naturopathic doctor or pharmacist about melatonin.
Exercise Supports Brain Health
Exercise can have many health benefits to our bodies and even our brains. It encourages the release of proteins and other chemicals in the brain that promote brain health and benefit cognitive functions, including learning. Exercise also increases the production of nerve-protecting compounds in your brain, promotes greater blood flow to your brain, improves development and survival of neurons, and decreases the risk of cardiovascular diseases such as a stroke.
With the balance of the right foods, keeping yourself active, but also ensuring you’re getting enough rest, it will be a whole lot easier to keep a healthy, clear and happy mind.
