BRAIN FOOD!
Most of us have experienced a glimmer of worry as it relates to ensuring we stay mentally sharp as we age. And, most of us have known older family members who have struggled with various forms of dementia.
Some tend to think that dementia is just par for the course when it comes to aging.
And yes, some of our outcomes in life are definitely tied to genetics … but the good news is, like so many things related to our health, A LOT is in our control.
If we do the right things … can we maintain our mental stability, alertness, and acuity as we age?
Well, I'm not sure even the top neuroscientists can absolutely and definitively answer this question. But there is an abundance of documented evidence that shows that there are things that we can do to hold off and/or prevent forms of dementia in our older years.
So yes, being mindful of good habits that support brain health is the best way to get started.
And one of the best strategies to think through is, SURPRISE - what we eat, and thereby how we nourish our brain.
I took a class recently with Yale New Haven Health System, specifically on this topic, and I would like to share what I learned.
To start at the beginning, here are some interesting facts about our brain:
It is 2% of our body weight, yet uses 20% of calories
Fat makes up 60% of our brain
Omega 3 fat makes up 25% of our brain
What we eat impacts how our brain functions.
The right food impacts performance on critical thinking and memory tasks.
The right food puts us in a better mood. Conversely, the wrong food (like highly processed), can also negatively affect our mood.
The right food gives us the mental energy to avoid brain fog, and certainly helps avoid the onset of developing auto-immune disorders.
So what are those undeniable Brain Foods that we should seek?
OMEGA-3 FATS: Omega-3 fats are a type of fatty acid that our body does not efficiently produce (or produce at all). They are anti-inflammatory, and help build cell membranes in the brain and the body. They also are important for heart and eye health.
There are three types of omega-3s:
Alpha-linolenic acid (ALA) - found in plant sources like flax and walnuts
Docosahexaenoic acid (DHA) - found in fish and fish oil
Eicosapentaenoic acid (EPA) - found in fish and fish oil
For most, DHA and EPA are the best ways to get omega-3s, since your body has to convert ALA acids to DHA and EPA, which is a process that doesn't work as efficiently, and can vary dramatically from one person to another.
If eating fish is something that is hard to stomach, it might make sense to talk to your doctor about a fish oil supplement - to ensure you are getting enough of those DHA/EPA Omega-3s.
Ideally you want to get in 3 servings of fish a week - about 16oz. Wild Salmon is a powerhouse of Omega-3s. Do you like sardines? You can always add them to your salad or put them alongside some scrambled eggs. If you're an anchovy lover, add them to your salad.
Just be mindful that larger fish (like tuna and swordfish) unfortunately also come along with high levels of mercury - so you want to minimize eating those types, and also don't offer the highest sources of omega-3s.
What are the best sources of Omega 3 fats?
B VITAMINS, especially Thiamin (B1) and Niacin (B3) help metabolize nutrients for brain for energy, while B12 and folate protect against dementia by breaking down homocysteine - a substance that leads to Alzherimer's disease.
As a side note, homocysteine is a type of amino acid, and Vitamins B12, B6 and folate break down homocysteine to create other chemicals your body needs. High homocystein levels may mean you have a vitamin deficiency - and can drive the risk of other complications such as heart disease and stress.
Another interesting fact? Clinical trials have been conducted that show that those taking B vitamins to help support their neurological function show benefits only in those who have higher omega 3 levels (Life Extension Magazine/Dr. Gary Gonzalez).
The following foods have the highest content of B vitamins. An important note, however, especially for vegetarians and vegans - B12 is ONLY found in animal foods, so it may be wise to talk to your doctor about supplementation.
VITAMIN D helps brain cells produce mood regulatory neurotransmitters such as dopamine and serotonin. It also helps bone health by enhancing calcium absorption. Of course, one of the best sources of Vitamin D is the sunshine … so Floridians and Californians might be in good shape as it relates to this vitamin. For most of us though, deficiency is common.
Recommended sun dosage is 20 minutes a day - so if you can get your face in the sun in the morning for 20 minutes that will help.
For the rest of us, it is worth considering supplements as it is hard to get enough from our food. Another thing to talk to your doctor about it to see if supplementation might benefit you.
LUTEIN: Lutein is found in every part of the brain - highest lutein levels should provide superior crystalized intelligence (a measure of ability to use skills and information acquired throughout one's lifetime).
PHYTONUTRIENTS come from plants, and FLAVONOIDS are plant compounds responsible for the bright colors in our different vegetables and fruit.
They both help protect neurons in our brains from toxins, preventing damage to cells throughout the body. And a huge side benefit to this action is suppressing inflammation.
So the simple rule to remember here is to eat a huge variety of plants - vegetables and fruit … Eat the Rainbow … Be a nutrivore. Green tea is also a powerhouse in this camp.
GLUCOSE is blood sugar, and the brain needs it to function. Carbs are not bad, as long as you're seeking healthy, and lower processed sources like fruit and vegetables. One benchmark to take note of here is that our brain needs 130 grams of carbs daily to optimally function. If you're on a diet low in carbs, you may experience brain fog, as your brain is not getting enough glucose.
PROTEIN is linked to better cognitive ability in seniors, providing amino acids for building blocks to prevent muscle loss. Many doctors recommend eating 1 gram of protein for every pound of ideal weight; targeting at least 90 - 100 grams of protein a day is a good benchmark. Refer to this earlier blog post for some ideas on how to pack in the protein.
I know it can be overwhelming to try to embrace all the recommendations that are out there to optimize our health. One thing that I always remind myself is that if I'm being mindful about eating a wide variety and quantity of plant foods, that is worth its weight in gold.
Just think baby steps. What are one or two things that I can do today … what are one or two things that I can change about my diet, to make a difference for my brain health, and health overall.