Nutrition for Your Noggin!
Your brain is a two pound organ. It uses 20% of your daily calories, is 60% fat, full of blood vessels and is the most important part of your body. Just like the rest of your body, your brain is impacted, both positively and negatively, by the lifestyle choices you make - including your nutritional habits.
Various types of dementia, Parkinson’s, traumatic brain injuries, general cognitive decline, depression and anxiety are a few of the health conditions that impact the brain. It’s important to recognize that though symptoms of brain issues may not occur until an older age, the actual problems can start much earlier, so taking care of your brain should ideally start earlier in life.
Research has shown that the Mediterranean Diet and the MIND (the Mediterranean-DASH Intervention for Neurodegenerative Delay) Diet seem to be the most beneficial for brain health. Most people are familiar with the Mediterranean Diet: heavy on vegetables/fruits, whole grains, legumes, nuts, seeds, healthy fats and lean proteins. The MIND diet is a combination diet that is specifically geared towards preventing cognitive decline.
The difference between these two diets is that the MIND diet focuses more heavily on green leafy vegetables, berries, nuts and beans and provides specific guidelines for certain foods (see below for specifics). The Mediterranean Diet is quite similar, the difference being that it emphasizes all vegetables and fruits, dairy and olive oil more than the MIND diet does.
Research also tells us that in general, focusing on either of these eating patterns is more effective for maintaining brain health than emphasizing individual nutrients. Having said that, there are some nutrients that we need to make sure we are getting adequate amounts of.
Omega-3 fats, specifically DHA and EPA. The brain itself is composed of a large amount of fat, most of which is DHA, and is an important part of healthy brain structure and function. Sources include salmon, sardines, herring, anchovies, mackerel and tuna.*
Polyphenols, flavonoids, vitamins E, C and carotenoids. These plant chemicals and vitamins act as antioxidants, are anti-inflammatory, which help to keep brain cells healthy. Load your diet with colorful fruits and vegetables (lots of berries and leafy greens!), beans, tea, coffee, nuts, seeds and olive oil.
B vitamins are necessary for regulating chemicals that impact the brain and have been shown to slow cognitive decline as people age. Fortunately, these vitamins are easy to get from leafy greens, legumes, eggs, poultry and fortified whole grains. It’s important to note that as you age your body may not absorb B12 as efficiently. Given B12’s importance to brain health, supplementation may be necessary if your blood values are low, which your doctor can determine with a simple blood draw.
Vitamin D has been shown to have neuroprotective effects and can be found in dairy products and fatty fish. Low vitamin D levels are not uncommon, thus supplementation is often recommended (see your doctor to determine if this is the case).
Choline, an organic compound that our body cannot make, is found in egg yolks, soybeans, meat and milk. It’s been linked to improved memory, mood and may help control anxiety, according to a recent study published in the journal Molecular Psychiatry. Stay tuned to see what continued research tells us. In the meantime, if you don’t currently eat eggs, try adding them to salads, sandwiches or make them a part of your breakfast a few times a week to get the potential choline benefits.
MIND Diet Guidelines
As mentioned, the MIND Diet spells out a game plan for your daily and weekly intake of the most critical foods:
Green leafy vegetables: 6 servings per week
Other vegetables daily
Berries: MINIMUM 2 servings per week
Bean/Lentils: 4+ servings per week
Whole grains: 3 servings per day
Fish (not fried): twice/week. Focus on those mentioned above that are high in omega-3 fats.
Poultry (not fried): twice/week
Olive oil: cooking and salad dressing use daily
Nuts: ¼ c most days (focus on walnuts)
Limit:
Red meat: < 4 times per week
Butter/margarine: < 1 Tbsp per day
Sweets/pastries: < 5 per week
Fried/fast food: < 1 per week
Please note: Though not specifically mentioned in the MIND diet guidelines, it is still important to get at least 5 servings of fruits and vegetables each day. It is also known that added sugar, saturated fat and heavy alcohol consumption have detrimental effects on your brain.
Supplements
As always, the consumption of whole foods is usually a better option than supplements. However, if you are not meeting your needs for specific nutrients, a supplement can be useful. Vitamin D, omega-3 and B vitamins are typically safe supplements, but as always, consult a dietitian for individualized advice regarding specific supplements and the appropriate dosage.
Turmeric, a common spice used in cooking, has long been used as a supplement for a variety of health conditions. Curcumin is the active ingredient in turmeric and research shows that its anti-inflammatory and antioxidant properties may have a beneficial role in brain health. Curcumin is not well absorbed by the body so if you are taking a turmeric supplement it is best to take it with a meal. In addition, look for one that is combined with bioperine (a component of black pepper) to enhance its absorption.
Creatine, typically taken for improving muscle mass, is another supplement that is currently getting a lot of attention in regards to brain health. It has been known for some time that a one-time dose is helpful for cognitive function when someone is sleep deprived (for example, when someone is taking an exam after an all-nighter). However one newer, albeit small, research study using a dose of 20 grams, showed some potential cognitive improvement in people with Alzheimer’s.
Microbiome and Brain Health
As is the case with many health discussions of late, it seems that there is a link between your gut microbiome and brain health, making it important to eat in a way that promotes microbiome health: high fiber, fermented foods, probiotics, prebiotics and a variety of plant products. For more information about gut microbiome health, check out my blog post Little Bugs, Big Impact.
Final Note
I would be remiss not to mention the impact of exercise and sleep on brain health. There is no doubt that routine, moderate-intensity cardiorespiratory AND weight bearing exercises, as well as adequate sleep (7-9 hours each night), is critical to brain health. Just like overall health, maintaining brain health is a multidimensional process and requires that you pay attention not just to your nutritional habits, but also your exercise, sleep and stress management habits.
The Bottom Line:
Focus on the entirety of your diet, not just one nutrient.
The MIND diet or Mediterranean diet are good options for maintaining brain health.
Include healthy fats, berries daily, leafy greens, fish, whole grains, legumes, nut/seeds,
Add berries to your breakfast, nuts as a snack, greens to salads, sandwiches, soups and fish to your dinner menu.
Maintain good gut health: fiber, fermented foods, prebiotics and variety are key.
If you’d like to discuss more individualized advice, or would like nutritional information for your group, please reach out. I’d love to chat with you or meet with your group. I look forward to hearing from you!
*Nuts and seeds have omega-3 fats, but it’s in the form of ALA, not DHA and EPA. ALA can be converted to EPA/DHA but it’s not an efficient process, so you don’t actually get much EPA or DHA from these foods.