Food For Thought: Rethinking Brain Health

Food for Thought: Rethinking Brain Health 

Article as featured in e Bella Magazine, June 2012 issue, SW Florida 

 By: Dee Harris, RD, LDN, CDE 

It is frustrating to go into a room and not remember why you’re there. We have all forgotten where we put our keys or the name of a person we’ve just met. Many times, these annoying moments happen because of poor concentration or preoccupation when doing a task or being introduced. When these things occur with regularity, it’s easy to understand why people get concerned. A few years ago, it was common to blame it on advancing age. It is known that we lose brain cells as we age. But, do we have to succumb to this fate?

With advances in medicine, we now know that, like our bodies our brains don’t need to reflect chronological age as we journey through our elder years. With some strategies and commitment, we can actually regenerate the brain by the process of neurogenesis, which is the formation of new neurons or brain cells. As Dr. David Perlmutter describes in his book, Power Up Your Brain, there are many factors that affect the vitality and renewal of brain cells. By making important lifestyle changes we can absolutely decrease the risks of brain degeneration. Feeding the brain specific nutrients, coupled with exercise, weight management, brain stimulating activities, stress reduction and meditation are critical in maintaining a healthy brain and stimulating new neurons.

 So, why wouldn’t everyone want to optimize his or her personal human computer? Like computers, our brain is also subject to viruses and glitches. Neurological and other organ degeneration shares commonalities from the onset: inflammation, toxicity and oxidative stress. Inflammation is the fire within and we may not even know it’s smoldering until we are diagnosed with a chronic disease. Toxicity is something that is often overlooked and involves the exposure and inability for bodies to “cleanse” or detox. If the liver, our body’s washing machine, is unable to clean and excrete toxic substances, toxins accumulate and cause imbalances, inflammation and changes in our delicate system. Oxidative stress is literally our body rusting and is countered by antioxidants, either made within the body or obtained with food and supplements. Without adequate antioxidant protection, oxidative stress damages all our tissues, even our DNA. To address and control these causes, we can now focus on how to protect and optimize our brain engine!

What we eat nourishes every cell in the body including delicate brain cells. We have the power to dictate how our cells will respond through food choices. A good “brain diet” avoids food additives, sugars, and foods that contain modified or processed fats. Choose organic foods whenever possible as the brain is very sensitive to the damaging effect of pesticides. So being smart means eating smart!

 In many cases, food sensitivities and undiagnosed food allergies cause inflammation in many areas of the body, including the brain. Food sensitivities and allergies are the root of many brain related complaints, so it makes sense to identify and remedy these issues. A comprehensive health questionnaire may reveal gastric issues, fatigue, sinus issues, brain fog and memory loss which may suggest a food allergy or sensitivity. Through specialized testing, as well as elimination and rotation diets, food related inflammation can be reduced, often paving the way to better brain function.

To reduce oxidative stress we recommend choosing antioxidant rich foods. Eating colorful fruits and vegetables provides a natural source of brain healthy antioxidants. Although we encourage fresh fruit, it is wise to eat it in moderation because it’s natural sugar. And scientific research confirms that foods like blueberries, nuts and seeds, pomegranate, freshly brewed green tea, avocado and even dark chocolate are actually “super foods” for the brain. By incorporating proper portions of these foods into a your diet, you are giving your brain added protection. Vegetables are great antioxidants and enhance detoxification for the liver. Eating broccoli and other cruciferous vegetables, such as onion, cabbage, and Brussels sprouts help rid the body of so many of the toxins to which we are all exposed. Now that’s food for thought!

For a healthy brain, most of us could use an oil change. The human brain is actually 70% fat, so paying attention to the types of fat we consume is essential. To provide the type of fat your brain needs for optimal function, consume omega 3 fatty acids, found in salmon, sardines, herring, tuna, flax. Nut oils and nuts and seeds provide vitamin E and antioxidants, which supports cognition. Vitamin D is an important fat- soluble antioxidant. Coconut oil energizes the brain as well as having antimicrobial properties. Avoiding trans-fats and consuming lean grass fed meats can help maintain mental sharpness.

To implement the strategies for a personalized plan to optimizing brain health, we need to identify the barriers. This is accomplished through a complete health history, evaluation and indicated testing. The action plan includes attention to your dietary, supplement and lifestyle choices with continuing monitoring to optimize brain health. By introducing focused strategies, harmonized with individual needs, we will have a better, sharper more powerful brain. It’s worth the effort!
  

Dee Harris, RD, LDN, CDE is a functional nutritionist, affiliated with the Perlmutter Health Center. She is founder of D-Signed Nutrition, LLC, a concierge nutrition and health management practice providing medical nutrition therapy.