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.

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

Sources

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Littlejohns TJ, Henley WE, Lang IA, et al. Vitamin D and the risk of dementia and Alzheimer disease. Neurology. 2014;83(10):920-928. doi:10.1212/WNL.0000000000000755

Wysoczański T, Sokoła-Wysoczańska E, Pękala J, Lochyński S, Czyż K, Bodkowski R, Herbinger G, Patkowska-Sokoła B, Librowski T. Omega-3 Fatty Acids and their Role in Central Nervous System – A Review. Curr Med Chem. 2016;23(8):816-31. doi: 10.2174/0929867323666160122114439. PMID: 26795198.

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Basso JC, Satyal MK, Rugh R. Dance on the Brain: Enhancing Intra- and Inter-Brain Synchrony. Front Hum Neurosci. 2021;14:584312. Published 2021 Jan 7. doi:10.3389/fnhum.2020.584312

Paleologos M, Cumming RG, Lazarus R. Cohort study of vitamin C intake and cognitive impairment. Am J Epidemiol. 1998 Jul 1;148(1):45-50. doi: 10.1093/oxfordjournals.aje.a009559. PMID: 9663403.

Kaiser Permanente, Dementia risk tied to blood sugar level, even with no diabetes, August 7, 2013.

: Positive age beliefs protect against dementia even among elders with high-risk gene
Levy BR, Slade MD, Pietrzak RH, Ferrucci L (2018) Positive age beliefs protect against dementia even among elders with high-risk gene. PLOS ONE 13(2): e0191004.