Category: Brain Health

Better Brain Health

21/1/2019

The start of this year seemed like a rush of open learning for me, I somehow had more of an insatiable urge to learn new things. I've always been a reader and researcher, but this new energy seemed amplified, a calling.

I don't just want to know all the new research that comes out in the field of nutrition, I somehow want to have an insight into learning a new language, a deeper understanding of quantum biology, and particle physics, and....

I find myself searching out knew knowledge like New Yorkers looking for cab, so I go with the flow so to speak. Flagging new resources to occupy my spare time, but as a business owner, there doesn't ever seem to be enough of it..

I also ask myself in the holistic model, am I getting everything I need to support brain health?

I eat a well rounded, whole foods plant-based diet with plenty of whole grains legumes and nuts. Ample amounts of veggies, and small inclusions of nuts, berries, healthy fats, and algaes, yep algaes.

But what foods do we really need for a healthy brain?

Even though the majority of the brain’s food is glucose, it relays on more than just sugar! There are many nutrients that the brain needs to thrive and function properly, and as it is part of a whole, the quality of the “glucose” we are feeding it is important.

I'm not a proponent of keto diets, so even though the brain does seem sufficiently feed by ketone bodies in the short term, there is no long-term science base evidence that support this diet is good for the brain or the whole body on a long term basis, so I will keep my focus on an abundant whole foods spectrum.

As the brain is part of a whole, a brain healthy diet should start with a wholesome well-rounded diet that includes a lot of vegetables, fruits, legumes, and whole grains. These are all healthy whole foods carbohydrates that support energy and metabolism without adding extra processing to raise GI of these foods.

Greens

Some of the best veggies to include are the dark leafy greens like kale, collards (one of my favs) and spinach. The dark leafy greens make sure you are getting sufficient folate and other B vitamins alongside vitamins C and K and the minerals iron and calcium. These types of veggies are packed full of antioxidants supportive of brain health and a healthy body.

We might also want to include broccoli into that dark leafy green mix. Broccoli is a source of two crucial nutrients that help improve brain function. Vitamin K helps to strengthen cognitive abilities while choline has been found to improve memory and slow cognitive decline. (1)

Omega 3s

Omega-3 sources such as flaxseeds, avocados, spirulina, and walnuts are a great source of omega 3s. Walnuts are especially high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. That's good for both the heart and brain. EPA and DHA are both well known omega 3 fatty acids that are beneficial to brain health, both seem to be equally effective in making powerful anti-inflammatory eicosanoids known as resolvins.

Cold water fish is promoted to be a great source of these omega 3 fatty acids, but as the oceans are becoming more and more polluted with heavy metals, plastics, and other bio-accumulative toxins, fish may not be the best sources of these nutrients anymore. In theory the fish have high amounts of EPA and DHA and could be healthful, but in reality more and more researchers find higher levels of toxic chemicals and heavy metals found in cold water fish stocks, and have as much risk as proposed protection.(2)

Even though the body needs to convert the plant-based ALA into its forms of EPA and DHA respectively, science and evolution should be able to take on those conversion models easily. Despite having significantly lower intakes of EPA and DHA, a study in the published in the American Journal of Clinical Nutrition, found blood levels of vegan and vegetarian with very low to no intake of fish had approximately the same levels as those who consumed fish regularly. (3)

The results indicate that those who do not get adequate amounts of dietary EPA and DHA have upregulated metabolism of converting ALA to EPA and DHA. This is dependent on how much dietary ALA there is to be converted, which brings me back around to walnuts, hemp and chia seeds, and the amazing flax seed! Eat them often.

Many vegans and vegetarians will use a vegan Omega 3 supplement in the form of a DHA/EPA Algae oil. This is the long chain Omega 3’s in a concentrated form direct from the source (algae), cutting out the middleman (fish). If supplementing, look for one with EPA (60-130mg) & DHA (120-250mg).

Berries are Another Great Brain Food.

The link between berries, especially blueberries, and the brain has grown out of observations that people who eat lots of fruits and vegetables over their lifetime have a lower risk of dementia. Scientists have singled in on one particular class of chemicals found in plant foods, called flavonoids, that may be the ‘active ingredient’ that could be protecting the brain from damage.

One group of flavonoids, called anthocyanidins, have been getting even more attention because of their antioxidant and anti-inflammatory properties. Anthocyanidins are abundant in berries and give these foods their bright blue, red and purple colours.

How anthocyanidins in berries benefit for the brain? The high amounts of antioxidants in blueberries may be one way they help protect brain cells from damage. These berry compounds also change the way that neurons in the brain communicate in pathways involved in inflammation and cell survival. (4) Yet more research has shown that berries can also improve cognition, motor control and enhance neuroplasticity.

Herbs and Spices

Some herbs and spices are a great inclusion to the diet to promote brain health. One of these superpowers of the plant world that I write about often is Turmeric. The main plant compound that is so beneficial to the brain and the body is curcumin, a polyphenol, which in one study published by the Journals Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease. The study concluded that curcumin enhances the synthesis of DHA from its precursor, α-linolenic acid. Another great reason to incorporate more of it into the diet. Check out this yummy Turmeric Chai recipe and read more about this amazing spice here.

There are so many delights from the earth that support better brain function and help memory, but its more than what you eat.

It’s not just what we're eating, there are a few things that we might want to avoid consuming for better brain health. Try;

Limit the intake of processed foods and deep-fried foods rich in trans fats and omega-6 fatty acids that promote inflammation.

Avoiding larger amounts of saturated fats.

Limit alcohol intake.

Exercise has also shown to promote better brain function, especially with problem solving as well as memory. It doesn't exactly matter what you do for exercise as long as you get active, and stay active.

All the health and happiness to you in this New Year with all your endeavours, stay engaged, stay happy!

~R

References;

1) https://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower

2)https://www.nationalgeographic.com/magazine/2018/06/plastic-planet-health-pollution-waste-microplastics/

3) https://academic.oup.com/ajcn/article/92/5/1040/4597496

4) pubs.acs.org/doi/abs/10.1021/jf2036033

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FOOD FOR THOUGHTS

22/10/2014

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NEUROTRANSMITTERS are the brain chemicals that communicate information throughout our brain and body. They relay signals between nerve cells, called “neurons.” The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest. They can also affect mood, sleep, concentration, weight, and can cause adverse symptoms when they are out of balance. Neurotransmitter levels can be depleted many ways. It is estimated that 86% of North Americans have suboptimal neurotransmitter levels. Stress, poor diet, neurotoxins, genetic predisposition, drugs (prescription and recreational), alcohol and caffeine can cause these levels to be out of optimal range.

There are two kinds of neurotransmitters (INHIBITORY and EXCITATORY) Excitatory neurotransmitters are not necessarily exciting, they are what stimulate the brain. Those that calm the brain and help create balance are called inhibitory. Inhibitory neurotransmitters balance mood and are easily depleted when the excitatory neurotransmitters are overactive.

So what does this have to do with THOUGHTS and FOOD?

There are as many kinds of receptors as there are neurotransmitters, hundreds of types, with numerous subtypes of receptor for any given neurotransmitter. Although each receptor is supposed to recognize and accept only a particular neurotransmitter molecule, we have evolved our world so quickly and filled it with new compounds that compete for receptor sites. The overabundance of new chemicals we are exposed to usually win out with even slight imbalances or suppression of our own intelligent system .

The neurological effects of many natural and pharmaceutical drugs are due to this tendency of receptors to accept molecules that resemble their corresponding neurotransmitter. These substitute molecules can either imitate a neurotransmitter and create a similar response, or they could simply occupy and block the receptor, making it unavailable to neurotransmitters. Addictive substance interact with the brain's receptors in this manner. This can come in the form or chemicals, prescription drugs, and FOOD!

So what might they do for us and what feeds us to build them?

Excitatory Neurotransmitters DOPAMINE is our main focus neurotransmitter. When dopamine is either elevated or low, we can have focus issues such as not remembering where we put our keys, forgetting what a paragraph said when we just finished reading it or simply daydreaming and not being able to stay on task. Dopamine is also responsible for our drive or desire to get things done, or motivation. Stimulants such as medications for ADD/ADHD and caffeine cause dopamine to be pushed into the synapse so that focus is improved. Unfortunately, stimulating dopamine consistently can cause a depletion of dopamine over time.

One of the most vulnerable key neurotransmitters, dopamine, levels are depleted by stress or poor sleep. Alcohol, caffeine, and sugar all seem to diminish dopamine activity in the brain. It's also easily oxidized.

The human brain is easily tricked by pleasure foods as they confuse the brains regulating systems. In North America, it seems we get the most pleasure from refined carbohydrates, vegetable oil, and diet pop and prepackaged snake foods. Refined carbs, aka 'empty calorie foods',may make us feel good, but because the brain seeks micronutrients and empty calorie foods like white bread, pasta, cake, and cookies don`t provide these micronutrients, the `eat more` signal typically stays on. It also turns out that vegetable oils, found in most snack food, may be making us stoned! Vegetable oil promotes snacking because new research suggests that it plays on endocannibinoid receptors much the same way that marijuana causes the `munchies`. Sugar free soft drinks also confuse our brain. When studies are done on diet soda drinkers, there is a diminished activation of an area in the brain associated with the food motivation and reward system. Decreased activation of this brain region has been linked with elevated risk of obesity. But besides the very direct and negative impact these and other foods are having on our cravings, it seems we desire to keep filling up on them because they surge a `feel good` hormone in the brain called Dopamine. (1)

Age-related cognitive decline is associated with dopamine changes in the brain. People whose hands tremble from Parkinson's disease have a diminished ability to synthesize dopamine, which is crucial to fine muscle coordination.(2) Attention deficits are also connected to dopamine.

We all love dopamine, some of us more than others but it is appreciated throughout our lives as the best of both the wind ups and wind downs. So eat a diet in tyrosine-rich foods that help increase dopamine levels are almonds, avocados, bananas, lima beans, pumpkin seeds and sesame seeds.

More and more healthcare professionals recommend supplementing with vitamins C and E and other antioxidants. Astazanthin, a pigment that give creatures from the sea their pinkish hue, when algae is stressed, astazanthin is what changes a deep green to a pinky red colour. There have been many studies on this compound and it's health benefits and it may be 500 times more powerful as an antioxidant in the brain than vitamin E. (3) This can have interactions with drugs so please talk to a health care professional before starting any vitamin or supplement.

GLUTAMATE—the most common neurotransmitter, glutamate has many roles throughout the brain and nervous system. Glutamate is an excitatory transmitter: when it is released it increases the chance that the neuron will fire. This enhances the electrical flow among brain cells required for normal function and plays an important role during early brain development. It may also assist in learning and memory.

A typical human contains 4.4 pounds of glutamate or Glutamic acid. It is a main component of proteins and peptides, and present in most tissue. Virtually every food contains glutamate. Glutamate or Glutamic acid is also ubiquitous in grain, beans, vegetables, mushrooms, fruits, nuts, sea vegetables such as kombu, and even mother's milk.

EPINEPHRINE is an excitatory neurotransmitter that is reflective of stress. Long term STRESS or INSOMNIA can cause epinephrine levels to be depleted. Epinephrine also regulates HEART RATE and BLOOD PRESSURE.

NOREPINEPHRINE is an excitatory neurotransmitter that is responsible for stimulatory processes in the body. Norepinephrine helps to make epinephrine as well. This neurotransmitter can cause ANXIETY at elevated excretion levels as well as some “MOOD DAMPENING” effects. Low levels of norepinephrine are associated with LOW ENERGY, DECREASED FOCUS ability and sleep cycle problems.

Your brain requires norepinephrine to form new memories and to transfer them to long-term storage. This neurotransmitter also influences your metabolic rate.

Both norepinephrine and dopamine are manufactured from the amino acids tyrosine or phenylalanine in the presence of adequate oxygen, vitamins B3, B6, and C, folic acid, iron, and copper. So Again, food sources of tyrosine include almonds, avocados, bananas, lima beans, pumpkin seeds, and sesame seeds.

Mmm, Mmm, Lima beans and coconut butter!

Acetylcholine is the primary chemical carrier of thought and memory. This excitatory neurotransmitter is essential for both the storage and recall of memory, and partly responsible for concentration and focus. It also plays a significant role in muscular coordination . A deficit in acetylcholine is directly related to memory decline and reduced cognitive capacity.

Unlike other key neurotransmitters, acetylcholine is not made from amino acids. Its primary building block is choline, which doesn't have to compete for entry into your brain. Therefore, the more choline you consume, the more acetylcholine you can produce.

Choline belongs to the B family of vitamins and is a fat-like substance that's necessary to metabolize fats. It is found in lecithin as phosphatidyl choline. Foods high in lecithin include egg yolks, wheat germ, organic fermented soybeans, organic whole wheat products, and my fav, collard greens.

You can boost your acetylcholine levels by taking supplements of phosphatidyl choline, which is also the form of choline most important to the structure of your neural membranes. Vitamin C and B5 are needed for your brain to synthesize acetylcholine, in the presence of choline acetyltransferase, a key brain enzyme.

Acetylcholine levels tend to decline with age, in part because of a decreased ability to synthesize this enzyme. There also may be an increase in acetylcholinesterase, the enzyme that breaks down acetylcholine.

An organic, whole food, plant protein based diet with a variety eaten throughout the seasons should keep all the amino acids needed to create these nuerotransmitters in balance and help lower exposure to excitotoxins found in standard agricultural herbicides and pesticides, certain halides found in tap water, different chemicals found in everything from processed foods to body care products.

Inhibitory Neurotransmitters

SEROTONIN is an inhibitory neurotransmitter – which means that it does not stimulate the brain. Adequate amounts of serotonin are necessary for a stable mood and to balance any excessive excitatory (stimulating) neurotransmitter firing in the brain. If you use stimulant medications or caffeine in your daily regimen – it can cause a depletion of serotonin over time.

Serotonin is the calming neurotransmitter important to the maintenance of good mood. It promotes contentment and is responsible for normal sleep. In addition to the central nervous system, serotonin is also found in the walls of the intestine (the enteric nervous system or 'other brain') and in platelet cells that promote blood clotting.

Serotonin plays an important role in regulating memory, learning, and blood pressure, as well as appetite and body temperature. Low serotonin levels produce insomnia and depression, aggressive behaviour, increased sensitivity to pain, and is associated with obsessive-compulsive eating disorders. Serotonin also regulates many other processes such as carbohydrate cravings, sleep cycle, pain control and appropriate digestion. Low serotonin levels are also associated with decreased immune system function.

Serotonin is synthesized from tryptophan in the presence of adequate vitamins B1, B3, B6, and folic acid. The best food sources of tryptophan include brown rice, seeds, nuts, and beans.

Serotonin in the gut (the second brain) is produced from enterochomaffin cells in the epithelial lining . Over 90% of the bodies serotonin resides in the gut.(4) And as you have read has may different function, in the gut and brain. The enteric nervous system (brain the 2nd) has direct contact with the big one up top through the vagus nerve which has shown to be more of a conduit from the gut to the brain than the other way around.

So most of our serotonin is used in the gut, what's the deal?

Serotonin is not only found in human, it is found in animals, plants, fungi, and yes, our biggest constituent, the microbe. The 100 trillion bacteria that live in our intestinal track produce this stuff and there might be good reason. They do there very best to keep their hosts balanced and happy and clean. But what happens when the colony of good bacteria is overrun with pathogens that wreak havoc on our friendly inhabitants and us! There has been decades of research connecting pathogens with mood alterations, and depression.

What feeds these endogenous (inside) pathogens? The tables are clearly laid after antibiotic use as these are opportunistic in nature and antibiotics usually wipe out almost all bacterium, the good along with the bad and the bad will multiply at a quicker rate to try and stake there claim to the inside of you gut! Processed foods, foods with high nitrate levels, heavy meat consumption, and chlorinated water can also set the stage for disbiosis (unbalanced bacterium).(5)

So what do we do for us and friendlies?

An Organic, whole food, plant based diet. Did I already say that? Hum, seem to be a repeating thought. If you feel you are out of balance or have had to take antibiotics it is important to supplement with some probiotics and then feel the smiles coming on. Not from the relieve that you don't have to hide your toots at the office anymore but the true smile of a happy balanced gut brain chemistry.

GABA is an inhibitory neurotransmitter that is often referred to as “nature’s VALIUM-like substance”. When GABA is out of range (high or low excretion values), it is likely that an excitatory neurotransmitter is firing too often in the brain. GABA will be sent out to attempt to balance this stimulating over-firing. Stimulants and over firing is all too common in our over burdened, overeaten, over fired culture. Foods that support GABA; olive oil (omega 3s)maybe in hummus, cherry tomatoes, and fermented foods like kefir or kimchi.

DOPAMINE is a special neurotransmitter because it is considered to be both excitatory and inhibitory. Dopamine helps with depression as well as focus, which you read about in the excitatory section.

The gut brain connection is so important for our general well being and for our colony health, if you won't do it for “you”, do it for the trillion or so bacteria that are really trying hard to keep themselves and YOU, HAPPY!

Much Happiness,
Rebecca

References;

1) Dr. Deborah Cornah, Consultant to the Mental Health Foundation, based on research by Courtney Van De Weyer, P; Mental Health.org.uk; Feeding minds; The impact of food on mental health, Pg. 38

2)A.D.A.M. Medical Encyclopedia. Parkinson's disease, Paralysis agitans; Shaking palsy; PubMed:PMH0001762

3) Dr. Mercola; Mercola.com Astaxanthin—Nature’s Most Powerful Antioxidant; February 10, 2013

4) Girish P. Laddha1 G.Vidyasagar2, Sunil R. Bavaskar3, Sunil B. Baile3 and Sachin. S. Suralkar3; Scholars Research Library; ISSN 0975-5071 USA CODEN: DPLEB4; Serotonin: A Dive of Pleasure and Misery

5) PMID:19018661 [PubMed - indexed for MEDLINE] PMCID:PMC2586385; The pervasive effects of an antibiotic on the human gut microbiota, as revealed by deep 16S rRNA sequencing.

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Better Brain Health

FOOD FOR THOUGHTS

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Rebecca L. Thornton

Better Brain Health

FOOD FOR THOUGHTS

Archives

Categories

Rebecca L. Thornton﻿

Rebecca L. Thornton