Our Brain is of Course, a Valuable Organ

A healthy brain is crucial when it comes to our overall health, well-being, and lifestyle. And…so is our heart (and feelings). These two together are the command centers for the nervous system and underlies our ability to communicate, remember, solve problems, make decisions and live a long and full life. A healthy brain (which includes our right-brain hemisphere and emotions, so this is not just about the left-brain intellect) helps us with cognition and emotional regulation in the present, in addition to assisting in staving off functional decline as we age.

However, Brain Health is in Decline

An estimated 6.2 million Americans age 65 and older are living with Alzheimer’s dementia in 2021. By 2050, the Alzheimer’s Association estimates that number may grow to 12.7 million unless something changes drastically. And while research is still evolving, evidence is strong that people can reduce their risk of cognitive decline by making key lifestyle changes.

We know that exercise helps to improve our physical health, so what does it take to keep our brain healthy, give it a strengthening workout and boost our cognitive skills? We also know that hormone balance, sleep, and inflammation also plays a pivotal role in brain health, let’s not forget these also.

4 Tips for a Healthier Brain

1 – Reduce your Stress

While momentary stress doesn’t present a problem to brain health, continued stress that is endured for long periods of time does. Long-term stress interferes with cognition, memory, attention and contributes to conditions such as anxiety and depression. It also wrecks havoc on our hormones, adrenal system and blood sugar control, sleep and inflammation. This all can contribute to the over-stimulation of the amygdala, which regulates our fight or flight response – a normal response to stressful events that is designed to be temporary.

Research has shown us that long-term, chronic stress has a shrinking effect on the prefrontal cortex, the area of the brain responsible for memory and learning. It has also established a connection between long-term stress and cognitive decline as we age, including contributing to the likelihood of developing Alzhiemer’s disease and dementia – that is on top of the known ill effects of chronic stress on sleep patterns, inflammation and heart health.

This is why it is important to also understand our ‘parasympathetic’ nervous system that counter-balances the sympathetic, ‘fight-flight-freeze’ system. We need to consciously learn how to have greater access to our healing parasympathetic system to help us with stress.

Adapt With Stress-Reduction Strategies

Needless to say, while we can’t always control what happens to us, learning stress reduction strategies will help us live happier and better lives, while contributing to our brain health and cognitive function into old age. Here are some key practices:

• Mindfulness
• Meditation
• Qigong
• Tai Chi
• Yoga
• Guided Imagery
• Progressive Muscle Relaxation
• Journaling
• Acupressure
• Regular physical activity
• Connecting with supportive people
• Speaking with a therapist / finding professional help
• Doing something you love
• Spending time in nature
• Learning how to ‘make friends’ with feelings to develop emotional resilience (these are skill sets!)

2 – Eat the Right Foods

Ninety percent of the body’s serotonin is made by the bacteria in the gut. Serotonin is the main hormone that ensures our moods are balanced and we experience feelings of well-being, calmness, and happiness. Having low levels of serotonin contributes to developing chronic conditions such as anxiety and depression, which can have long-term effects on our brain health.  It can also affect our melatonin levels and sleep as well as sugar cravings. Thus, it’s imperative to keep our serotonin production optimal. This can be achieved by maintaining our microbiome, aka improving our gut health and digestion.

Best Practices for a Healthier Microbiome:

• Avoiding packaged and processed foods
• Avoiding foods high in refined sugar
• Avoiding foods fried in vegetable and canola oil and using a healthier alternative such as olive oil 
• Avoid alcohol
• Drinking plenty of filtered water
• Eating a diet rich in an assortment of different colored fruits and organic vegetables when possible (Mostly low-glycemic fruits)
  
• Reducing red meat intake (avoiding meats that are grain-fed and opting instead for organic, grass-fed in general)
  
• Eating enough fiber and avoiding most grains, especially gluten filled, GMO, and processed grains
  
• Increasing consumption of fermented foods such as kefir, kimchi, sauerkraut, Kombucha, and yogurt – in moderation
  

Supplements that Support the Brain

While the diet should be able to support optimal brain health, the truth is that many of us do not consume enough of some nutrients, or are not able to absorb as much as we should from our food. The following supplements have been researched for their supportive effects on the brain. Always talk to your healthcare practitioner before taking any nutritional supplement.

• Anti-inflammatory herbs such as turmeric (aka curcumin) help to reduce inflammation in the brain
• Amino acids such as (Pharma)-GABA, helps calm the brain, reduce mental stress and facilitate good sleep patterns
• A good quality probiotic can help support the gut as it manufactures serotonin
• Oils high in omega-3 fatty acids such as fish oil, and fresh ground flax seed and grass-fed ghee butter help provide the building blocks for healthy brain cells
• B vitamins and natural folate help in the production of neurotransmitters
• Vitamin D with vitamin K2-7 is particularly important during the dark winter months. One study found that people with low levels of Vitamin D have twice the risk of developing Alzheimer’s
  
• Vitamin D is also important for immune, hormone, liver function and a variety of other important health functions

3 – Sleep Well and Get Plenty of it

Good sleep hygiene is crucial to maintaining good brain health. On average, you need a minimum of seven hours of uninterrupted, quality sleep per night on a regular basis. If you fail to meet these requirements, over time your brain’s ability to think clearly, regulate your emotions, manage stress, and balance your hormonal function can be impaired. 

Fostering Healthy Sleep Habits

Here are our recommendations for healthy practices that promote great sleep – so that you wake up feeling refreshed every morning:

• Creating a relaxing bedtime ritual and committing to it (i.e. meditation or a hot shower)
• Going to bed at the same time every night
• Keeping your bedroom dark, quiet, cool and comfortable
• Limiting screen time before bed / no screen time for at least an hour before your bedtime ritual
• Waking up at the same time every day, including on weekends
• Avoiding caffeine after 2:00 pm
• Avoiding naps (can be okay if really short, like 20-minutes)
  
• Avoiding late-night meals

4 – Stay Mentally Active

Treat your brain like any other muscle, use it to not lose it.  Often life becomes habitual and this affects our cognition. It’s important to regularly challenge your brain and keep it stimulated daily to help prevent cognitive decline and reduce the risk of dementia later in life. 

Brain-Stimulating Habits

Here are some activities to consider integrating into your daily practice. Ideally, choose more than one and switch up your practice often:

• Play strategy games
• Do crossword puzzles, word games, or Sudoku
• Learn a new skill such as a musical instrument or craft
• Learn a new language
• Read a book
• Socialize and have stimulating conversations or friendly debates with a social group
• Watch funny movies and comics – laugh out loud!!!

I Am Here To Help

Developing a comprehensive wellness and nutrition plan that contributes to your brain health can be a daunting task. As a Functional Medicine practitioner, together we can create a lifestyle plan that will help support your brain health for years to come.  Book an appointment with me, and together we can move forward.

You can schedule a time for a Discovery Call at this link: DISCOVERY CALL

Be well,

Valencia Ray, MD

Resources & References

Bernstein, Rebecca. The Mind and Mental Health: How Stress Affects the Brain. Touro University Worldwide. 2016

Bremner JD. Traumatic stress: effects on the brain. Dialogues Clin Neurosci. 2006;8(4):445-461. doi:10.31887/DCNS.2006.8.4/jbremner

Cirelli C, Tononi G. The Sleeping Brain. Cerebrum. 2017;2017:cer-07-17. Published 2017 May 1.

Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota’s effect on mental health: The gut-brain axis. Clin Pract. 2017;7(4):987. Published 2017 Sep 15. doi:10.4081/cp.2017.987

Evrensel A, Ceylan ME. The Gut-Brain Axis: The Missing Link in Depression. Clin Psychopharmacol Neurosci. 2015;13(3):239-244. doi:10.9758/cpn.2015.13.3.239

Scott, S.B., Graham-Engeland, J.E., Engeland, C.G. et al. The Effects of Stress on Cognitive Aging, Physiology and Emotion (ESCAPE) Project. BMC Psychiatry 15, 146 (2015). https://doi.org/10.1186/s12888-015-0497-7

Understanding the stress response. Harvard Health Publishing. 2020 https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018;43(12):758-763.

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Brain fog is one of the more common symptoms we see in practice, as well as being one of the most elusive and hard to pin down. Sudden onset of poor concentration, mental fatigue, inability to focus, confusion, and memory issues make even the simplest tasks seem overwhelming and can negatively affect all aspects of life. Let’s take a look at the various causes of brain fog, and what you can do to clear things up.

What Causes Brain Fog?

It may surprise you to read that brain fog is a well-documented symptom of a number of chronic conditions. It is particularly prevalent in diseases involving inflammation, fatigue, and blood sugar imbalance such as diabetes, depression, and autoimmune diseases, as well as Chronic Fatigue Syndrome (CFS/ME), and Fibromyalgia.

Research into the factors that contribute to brain fog identify the following triggers:

Hormone Imbalance

Brain fog is perhaps most commonly reported by women going through hormonal changes, such as in pregnancy and perimenopause. Why is that? The brain is sensitive to the fluctuations of estrogen and progesterone that occur during both of these life events, contributing to ‘mommy brain’ and the memory issues that are often attributed to menopause.

Menopause-Related Cognitive Impairment

Perimenopausal women report that brain fog significantly impacts their quality of life, overall health, and productivity. The Study of Women’s Health Across the Nation (SWAN) has observed over 3,300 women throughout the menopausal transition, measuring cognitive abilities before, during, and after menopause. Unfortunately, 2/3 of all Alzheimer’s patients are women, and it is thought that this is primarily due to unaddressed drastic changes in hormone levels (Estrogen is memory protective) and unattended to underlying inflammation.

Stress and Anxiety

When faced with chronic stress and anxiety, our fight or flight response gets stuck in overdrive. This means our adrenal glands, designed to pump out stress hormones in short bursts, end up releasing continued high levels of cortisol and adrenaline which can contribute to cloudy thinking.

During the stress response, the part of your brain that thinks deeply and stores memories is put on the back burner while the part that allows you to respond immediately to protect you from danger is prioritized. This works well in a real emergency, but not so well when you need to dig into that work report or solve a complex problem.

Yeast Infections

Candida albicans is a yeast naturally present in our bodies, which when unbalanced is the biggest cause of human fungal infections in the world. Under the right conditions, candida populations can quickly overgrow, displacing good microbes and colonizing the gut, urinary tract, genitals, mouth and skin.

Brain fog is a classic sign of Candida overgrowth. A ground-breaking 2019 study showed that Candida can actually enter the brain and cause neuroinflammation, contributing to brain fog. When the Candida infection was cleared out, memory improved.

Food Sensitivities

If you can’t think clearly after eating certain foods, you may have a food sensitivity. Brain fog is a hallmark symptom. Food sensitivities are very individual, but common offenders include dairy, wheat, nuts and food additives like red food coloring, MSG and aspartame.

Celiac Disease

Celiac Disease sufferers commonly report attention difficulties and unclear thinking. In a 2014 study, 11 Celiac Disease patients were given a gluten-free diet for a year. As their intestinal lining healed, their cognitive measurements (such as brain fog) improved. “Leaky gut” can also cause brain fog.

Nutrient Deficiencies

Research has linked low levels of iron, vitamin D and folate (vitamin B9) with brain fog. B12 is the best-known deficiency associated with foggy thinking and memory issues. Studies have demonstrated that B12 supplementation can improve symptoms of Alzheimer’s and as well as minor cognitive impairments.

One study involving over 2,500 participants demonstrated that supplementation with vitamin B12 improved cognitive performance, especially when combined with vitamins B6 and B9 (folate).

Chronic Infections

Chronic infections such as Hepatitis C, Epstein Barr Virus and HPV have all been connected to the symptom of brain fog. If your immune system isn’t functioning optimally, these infections can infiltrate your cells. Chronic Hepatitis C sufferers report that frequent problems with focus and memory recall significantly interfere with their ability to perform daily activities. And these symptoms often stick around long after the initial infection is gone.

Chemotherapy

Many patients receiving chemotherapy for breast or prostate cancer experience a degree of cognitive dysfunction affecting their working memory, concentration, information processing speed, reaction time, visuospatial ability, and executive function. Often Labelled as “chemo brain”, these symptoms typically persist for approximately 6 months after the end of treatment.

How to Banish Brain Fog

1 – Drink Plenty of Water

Even mild dehydration can make it hard to concentrate. Space out the recommended glasses per day and sip slowly. This will allow your body to properly absorb and use the water. (Generally ½ of your body’s weight in ounces of water per day is ideal).

2 – Keep a Food Journal to Identify Food Sensitivities

Try keeping a food journal for a month, noting what you eat and when you feel cloudy thinking coming on. Chances are that you will find a pattern that points to the culprit foods. The ultimate test? Eliminate those foods entirely for a minimum of 2 weeks and see if your thinking comes into focus.

3 – Eat Good Protein, Fat and Sugar

Your brain needs high-quality protein, healthy fruit fats (avocado, olive) and complex starches to function at its best.

Eat less sugar and processed foods to avoid feeding Candida. Did you hear that Ireland recently declared that Subway bread could not legally be called ‘bread’ because of its high sugar content? Sugar lurks where you least suspect it – read food labels or ask for ingredient lists.

Fresh fruit is your best sugar source, though keep it low-glycemic, such as berries. Include antioxidant-rich fruits like blueberries, strawberries, goji berries and raspberries and your brain will thank you!

Get both fat and protein with cold-water fish like salmon, sardines, mackerel and herring. Healthy fat sources include virgin olive oil, walnuts, avocado and coconut oil.

4 – Improve Sleep Quality and Quantity

Weekend sleep catch up doesn’t work. Implement a predictable night-time routine so your body knows when to get into sleep mode. Make sure your bedroom is completely dark, which ramps up melatonin (the ‘sleep hormone’) production to bring on sleepiness.

5 – Reduce Stress by Focusing on the Now

Anxiety and stress often involve constant worry. Listen to your thoughts – what are you worrying about? Are you caught in a thought loop about a past conversation or a worry about the future?

As Buddhist monk Thich Nhat Hanh says: “The past is gone, the future is not yet here, and if we do not go back to ourselves in the present moment, we cannot be in touch with life.” Next time you catch yourself ruminating, do something physical that will bring your focus back to the present moment. Go for a walk, take a bath – anything that connects you with the here and now.

With so many potential causes of brain fog, where do you start? Let’s get to the root of what’s really going on. We can do testing for food sensitivities, Candida and nutritional deficiencies. We can check your hormone status and your gut microbiome and digestion. Let’s work together on a solid treatment plan involving brain-nourishing nutrients, foods and lifestyle changes based upon your symptoms and history. Isn’t it time to clear the fog and get back to a life lived with clarity, vision, and joy? I believe so!

References

About Candida albicans: Natural yeast and problematic infections. Medical News Today. Accessed October 10, 2020.

Adinolfi LE, Nevola R, Lus G, Restivo L, Guerrera B, Romano C, Zampino R, Rinaldi L, Sellitto A, Giordano M, Marrone A. Chronic hepatitis C virus infection and neurological and psychiatric disorders: an overview. World J Gastroenterol. 2015 Feb 28;21(8):2269-80. doi: 10.3748/wjg.v21.i8.2269. PMID: 25741133; PMCID: PMC4342902.

An Y, Feng L, Zhang X, Wang Y, Wang Y, Tao L, Qin Z, Xiao R. Dietary intakes and biomarker patterns of folate, vitamin B6, and vitamin B12 can be associated with cognitive impairment by hypermethylation of redox-related genes NUDT15 and TXNRD1. Clin Epigenetics. 2019 Oct 11;11(1):139. doi: 10.1186/s13148-019-0741-y. PMID: 31601260; PMCID: PMC6787977.

Brain Fog, Foggy Head Anxiety Symptoms. Anxiety Centre. Accessed on October 10, 2020. https://www.anxietycentre.com/anxiety-symptoms/brain-fog.shtml

Candida infection can reach brain and impair memory. Medical News Today. Accessed on October 10, 2020. https://www.medicalnewstoday.com/articles/324106#Why-study-C.-albicans-and-the-brain?

Carnitine Health Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements. Accessed October 10, 2020. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/

Gava G, Orsili I, Alvisi S, Mancini I, Seracchioli R, Meriggiola MC. Cognition, Mood and Sleep in Menopausal Transition: The Role of Menopause Hormone Therapy. Medicina (Kaunas). 2019 Oct 1;55(10):668. doi: 10.3390/medicina55100668. PMID: 31581598; PMCID: PMC6843314.

Lanza G, Bella R, Cantone M, Pennisi G, Ferri R, Pennisi M. Cognitive Impairment and Celiac Disease: Is Transcranial Magnetic Stimulation a Trait d’Union between Gut and Brain? Int J Mol Sci. 2018 Jul 31;19(8):2243. doi: 10.3390/ijms19082243. PMID: 30065211; PMCID: PMC6121508.

Lichtwark IT, Newnham ED, Robinson SR, Shepherd SJ, Hosking P, Gibson PR, Yelland GW. Cognitive impairment in coeliac disease improves on a gluten-free diet and correlates with histological and serological indices of disease severity. Aliment Pharmacol Ther. 2014 Jul;40(2):160-70. doi: 10.1111/apt.12809. Epub 2014 May 28. PMID: 24889390.

Matza LS, Deger KA, Vo P, Maniyar F, Goadsby PJ. Health state utilities associated with attributes of migraine preventive treatments based on patient and general population preferences. Qual Life Res. 2019 Sep;28(9):2359-2372. doi: 10.1007/s11136-019-02163-3. Epub 2019 Mar 28. PMID: 30924071; PMCID: PMC6698266.

Senzolo M, Schiff S, D’Aloiso CM, Crivellin C, Cholongitas E, Burra P, Montagnese S. Neuropsychological alterations in hepatitis C infection: the role of inflammation. World J Gastroenterol. 2011 Aug 7;17(29):3369-74. doi: 10.3748/wjg.v17.i29.3369. PMID: 21876628; PMCID: PMC3160562.

Traina G. The neurobiology of acetyl-L-carnitine. Front Biosci (Landmark Ed). 2016 Jun 1;21:1314-29. doi: 10.2741/4459. PMID: 27100509.

Vitamin B12 Health Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements. Accessed October 10, 2020. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Wu, Y., Du, S., Johnson, J.L. et al. Microglia and amyloid precursor protein coordinate control of transient Candida cerebritis with memory deficits. Nat Commun 10, 58 (2019). https://doi.org/10.1038/s41467-018-07991-4

Xu J, Zhu XY, Sun H, Xu XQ, Xu SA, Suo Y, Cao LJ, Zhou Q, Yu HJ, Cao WZ. Low vitamin D levels are associated with cognitive impairment in patients with Hashimoto thyroiditis. BMC Endocr Disord. 2018 Nov 26;18(1):87. doi: 10.1186/s12902-018-0314-7. PMID: 30477467; PMCID: PMC6260768.

6 Possible Causes of Brain Fog. Healthline. Accessed on October 10, 2020. https://www.healthline.com/health/brain-fog

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We tend not to think very much about our brains when we’re young, but this can also carry unfortunate repercussions down the road. It’s important to build a strong foundation of brain health for better aging, both physically and mentally. As we age, the mind-body connection becomes even more pronounced, and our physical health profoundly impacts our mental health – and vice versa.

Although it’s often taken for granted, your brain plays a vital role in your quality of life. As one of the command control centers of your nervous system, (the heart/emotions and even our gut affect our nervous system also) functions regulated by your brain include memory, moods, energy, and mobility. Each of these functions are complex and tightly interconnected. In fact, it’s difficult to define brain health, since so many different processes are involved.

Why is taking care of our brain health so important?

One thing is certain: As we age, risks to brain health increase. One in four adults will experience a stroke in their lifetime, every five years after the age of 65, the risk of Alzheimer’s doubles, and other neurological conditions go up.

Perhaps the most shocking statistic out of the CDC shows that 77.4 % of adults aged 45 – 65+ with at least 1 chronic disease show a subjective cognitive decline compared to just 22.6 % with no chronic disease (88.3 % being female). We can prevent this when we have the understanding.

There are many things we can do to protect our brain health. Although there is a genetic risk in Alzheimer’s, (genes that directly cause a disease, as opposed to risk genes that increase the risk) this is not the only cause of Alzheimer’s. By looking after our physical body before we experience problems, we can reduce our risk.

Let’s take a deep dive into some protective measures we can take for brain health.

Eat for brain health

A diet high in antioxidants minimizes the oxidative damage that can lead to impaired cognitive functioning, particularly with regards to memory. Foods high in antioxidants include brightly colored produce, spices like turmeric and curry, and many beans. Many foods high in Vitamin C are antioxidants, and studies show a link between low intake of Vitamin C and the development of dementia. As well, choose foods high in omega-3 fatty acids whenever possible. Your brain cells contain the fatty acids DPA and EHA, and a diet high in omega-3 fatty acids helps your brain build new cells. Good sources include nuts and seeds, wild-caught fatty fish, and plant oils like flaxseed oil.

Coffee has also been linked to a reduced risk of stroke and Alzheimer’s, perhaps because of its antioxidant qualities. (Only use organic and avoid after 2 pm for better sleep quality, in general). If you don’t like coffee, green tea may have even stronger brain-health benefits, in part because of its high levels of the amino acid L-theanine, which can trigger a relaxation response in the brain that balances the stimulating effects of caffeine.

To counteract oxidative stress and damage to the brain, avoid excess alcohol, sugar, and processed foods.

Keep your blood sugar in check

High blood sugar is associated with an increased risk of cognitive impairment, even if a person doesn’t develop diabetes. You may start to hear Alzheimer’s being referred to as “Type 3 diabetes” more and more as research has shown clear links between insulin dysregulation and cognitive impairment leading to Alzheimer’s disease. So definitely avoid prediabetes – a condition that is generally reversible when probably assessed and diagnosed early. A balanced diet, including fats and protein with each meal and eating plenty of fiber, can help keep your blood sugar levels stable.

Control your blood pressure and exercise regularly

Not only does high blood pressure increase the risk of stroke, but it can also impair blood flow to the brain. This can raise the risk of vascular dementia. One study found that a 10-mmHg increase in systolic blood pressure raised the risk of cognitive problems by 9%. One way to improve blood pressure is to maintain a regular exercise routine. Numerous studies show a clear link between even modest exercise and improved metabolism in the parts of the brain responsible for learning and memory function as well.

Be cautious with medications

Certain kinds of commonly prescribed medication can impair brain function, including many medications for anxiety, sleep problems, and allergy symptoms. It’s always important to review the side effects of any medications with a healthcare practitioner and discuss alternative treatments.

Keep your brain active

“Use it or lose it” doesn’t just apply to your physical health. Activities that stimulate your brain and help develop new neural connections include puzzles, vocabulary exercises, crossword puzzles, learning a new language, and listening to (or playing) music.

Physical activities that require some mental concentration have similar benefits. The practice of tai chi has been found to increase brain volume, and dancing improves spatial memory and overall cognitive health – not to mention its numerous social and physical benefits.

Research supplements

If you can’t get all your nutrients from diet or have trouble with absorption, supplementation of certain brain health supplements can be beneficial. Some supplements that are beneficial for brain health include:

Fish oil, which contains high levels of Omega-3 fatty acid.

B vitamins and folate (not the same as synthetic folic acid), which help with the production of neurotransmitters.

Vitamin D, which is particularly important during the dark winter months. One study found that people with low levels of Vitamin D have twice the risk of developing Alzheimer’s.

Be sure to speak with your healthcare provider before including any new supplements to see if they are right for you – I would be happy to help!

Attitude is everything

One of the most important things you can do to protect your brain health is to simply commit to protecting it. Studies show that feeling that you are in control of your own aging process, which includes your brain health, leads to healthier outcomes. One study found that among people with a genetic predisposition to dementia, a positive attitude to aging led to an almost 50% reduction in developing any form of dementia. Worry is not good for your health!

Taking steps towards an overall healthier lifestyle will help you gain that sense of control. Talk to me about the changes you can make to protect your brain. You can visit my website at, https://www.valenciaray.com

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: Positive age beliefs protect against dementia even among elders with high-risk gene
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