Eat Your Way to Better Brain Health
Erratum: The voiceover recording of this article (above) twice says “nitric acid” when it should say “nitric oxide.”
People tend to think of health as a given, as if it’s an inalienable right. Yet if we are alienated from the basic conditions that create and sustain human health, we may need to change our thinking. We may be born healthy, but like a house or a car, our bodies need maintenance and care in order to enjoy continued good health, especially as we age.
Most of us treat our cars better than we treat our bodies, as a vehicle is likely to break down more quickly than a living body. Cars don’t have immune systems or regenerating parts. Most people, on the other hand, can withstand years of low-grade abuse or neglect during what some doctors refer to as the “honeymoon period” between age 20 and 40 – before serious symptoms begin to manifest. During these years, many people eat processed food with aplomb, assailing their brains with chemicals that reduce circulation, degrade signaling pathways, and inhibit the production of neurotransmitters. Popular thinking waves off these considerations, as if enjoying life and thinking about nutrition are mutually exclusive.
Nothing could be further from the truth. Enjoying life depends on good health, and good health requires clear thinking. This becomes more evident as we age, and as the effects of poor nutrition and lifestyle habits cause our health to deteriorate. Good underlying health, and cognitive health in particular, must be tended and fed. Anything that harms your health will also diminish the capacity of your brain.
Fortunately, the human brain is resilient, and it’s never too late to prevent or even reverse cognitive decline. Years ago it was believed nerve cells could not regenerate; we now know that isn’t true. The world of functional medicine abounds with stories of great improvement through dietary and lifestyle changes – simple steps that are within your reach. Reduce your intake sugar and refined starch, and you might even improve your mental acuity. This is great good news for your brain – provided your own mindset doesn’t get in the way. How ironic that our own thinking is often the greatest obstacle to brain health.
As with many health and nutrition issues, positive change involves both removing the bad stuff and replacing it with whole, nourishing, chemical-free foods. There is no substitute for removing the cause of a chronic or degenerative condition. It seems like a no-brainer that ongoing exposure to neurotoxins such as chlorine, fluoride, pesticides, plastics, artificial sweeteners, and many others contribute to the degradation of the brain. Don’t rely on the FDA to issue warnings about aspartame, heavy metals, or over-the-counter pain medications. Set your own standards, and vote with your wallet for better choices. Though it takes time, the pharmaceutical and food industries respond to consumer demands. Already the market is flooded with products that support mitochondrial health – and though I can’t vouch for these supplements that claim to support the microscopic energy factories that keep your cells running, it’s heartening to see the rising tide of awareness and the increasing demand for alternatives to drugs for depression, hypertension, Parkinsons, and dementia that cause long-term damage to the brain.
Your liver is the safety net that filters brain-damaging toxins from your bloodstream. It can only neutralize so much, however. You can help your liver do its job by not giving it extra work. Fructose, for example, cannot be burned directly for energy, but must first be converted within the liver. Free fructose – fruit separated from its natural fiber, such as juice, jam, and high fructose corn syrup – contributes to fatty liver. In response to free fructose, the body produces uric acid, a breakdown product of both fructose and alcohol. Uric acid is often associated with gout, but it also contributes to cancer, kidney disease, cardiovascular disease, and dementia. 1
Uric acid inhibits the activity of mitochondria, and compromises the beneficial effects of nitric oxide, which relaxes blood vessels, lowers blood pressure, and increases insulin sensitivity. More uric acid equals more inflammation and less circulation to the brain. Less uric acid is beneficial to your entire body.
Refined starches such as flour and cornmeal, and processed carbohydrates also contribute to poor brain health. What is a processed carbohydrate? Any food that has been manufactured in a way that cannot be done at home, with ingredients that require a degree in chemistry to understand. Examples include crackers, instant mashed potatoes, breakfast cereals, potato chips, corn chips, frozen pizza, and all kinds of packaged desserts.
Sugar in all its forms is addictive, triggering the release of dopamine, the reward-seeking hormone that produces cravings for more. But don’t let your dopamine-duped brain fool you: sugar is probably the number one contributor to cognitive decline. Alzheimers disease is now referred to as “type 3 diabetes” or “diabetes of the brain,” for good reason. The average American consume fifty times as much sugar as our ancestors did, leading to insulin resistance and in turn, chronic inflammation. Excess insulin is “resisted” by the cells in muscles and other tissues, and triggers the release of free radicals. Also known as “reactive oxygen species” (ROS), these destructive compounds inflame the epithelial lining of the blood vessels, turning healthy cholesterol into an unhealthy hazard. Chronic inflammation in the blood vessels of the brain trigger the build-up of plaque – also meant to be protective, but over time may block the flow of blood, leading to cognitive decline. Sugar and processed foods also contribute to hardening of the arteries. To track your insulin, request a fasting insulin test from your doctor. Blood glucose tests are not a good indicator, as results may remain normal until it’s too late.2 Uric acid is another worthwhile test to consider. Most insurance companies will cover these tests, but few mainstream doctors request them.
The brain is made of fat but runs on glucose. This need not be provided by carbohydrate foods, as the body breaks down fat and protein into the sugars needed to feed your brain. Known as ketone bodies, these may even be superior to sugars derived from carbs. First discovered over a century ago as a way of controlling epileptic seizures, the ketogenic diet is known for its beneficial effect on the brain (though it should not be maintained indefinitely). I’ve been on a modified keto diet for 18 months.
A healthy gut microbiome is critical for brain health. One-third of your autonomic nervous system, the enteric nervous system, is rooted in the gut. Two-thirds of your neurotransmitters are produced in the gut, including serotonin. Through this gut-brain axis, your intestinal bacteria have a direct effect on your neural networks. Copy and paste “gut bacteria and brain health” into the Google Scholar search bar, and your brain will be flooded with studies that attest to this connection. Among the most interesting ones are those that focus on fiber and the production of butyrates, short-chain fatty acids that act as signaling molecules. The science of nutritional neuroepigenetics – how diet affects gene expression in the nervous system – has not yet reached the ossified halls of mainstream medicine, but is well-known in the world of functional medicine.
Gluten may also contribute to poor brain health by damaging the intestinal lining of the gut, which allows bacterial endotoxins and undigested food particles to leak into the bloodstream, triggering autoimmune reactions and inflammation. Stick to sourdough bread for lower gluten, or avoid it altogether if you know yourself to be sensitive.
Sufficient sleep, clean air, social relationships, intermittent fasting, and stimulating the brain through learning all contribute to brain health. Aerobic exercise also stimulates the production of nitric oxide, as well as NGF – but as the saying goes, you can’t outrun a bad diet. Optimal nutrition is the foundation of good health for both your body and brain. “Feed your head,” as Grace Slick sang in her iconic song White Rabbit that both intrigued and frightened me as a teenager. Though her message was about the dangers of recreational drugs, the phrase stuck in my developing brain and introduced the idea that food it not just for engendering energy and making muscles, but also builds your brain. What foods light up your grey matter?
First on the list is healthy fat, as your brain is 60% DHA – omega-3 essential fatty acids, which increase blood flow to the memory part of the brain. These are derived from small-bodied fish such as sardines, mackerel, herring, anchovies, and salmon; as well as liver and grass-fed beef and lamb. Factory-farmed meat, whether organic or not, is low in omega-3s, as animals cannot produce healthy fats from a grain-fed diet. They need to graze on a variety of plants and insects, which transfer polyphenols and numerous other nutrients into their meat and milk. For example, grass-fed meat is known to contain up to nine times as much niacin.3 This critical B-vitamin enables cells to make energy, helps control DNA methylation, and also acts a signaling molecule in the brain. Insufficient niacin may lead to headache, depression, and memory loss. 4
Popular new vegan omega-3 supplements claim to provide DHA from algae, but my efforts to dig into the science behind this have dead-ended in murky half-truths from the sellers of these products. In my mind, the jury is still out on this controversial issue. We are omnivores, and we cannot override nature’s intentions. My personal conviction is that animal fat and protein are necessary for long-term human health, especially in our early developmental years and as we age. 90% of Americans are deficient in DHA, which may provide a clue as to why Alzheimers disease and dementia are on the rise.
Other healthy fats include whole nuts and seeds; grass-fed goat and sheep yogurt, cheese, and kefir; avocados; coconut oil; raw olive oil; and grass-fed butter.
Unhealthy fats include vegetable and seed oils and fried foods. Even air-fried foods contribute to the aging process, as the high temperatures create Advanced Glycation End Products – AGEs – by causing proteins and sugars to fuse.
Next on your list for creating clear cognition is antioxidants – the many phytonutrients including polyphenols, bioflavonoids, carotenoids, and so much more, found in whole fruits and vegetables as well as herbs, spices, teas, and grass-fed meat and dairy. These colorful compounds neutralize free radicals, protect your brain from inflammation, and promote the production of vasodilation nitric oxide. Berries are among your brain’s best buddies – blueberries, cranberries, elderberries, and goji berries are among my favorites.
Herbs that support healthy circulation are also allies for the brain. Rose hips is known to support resilient capillaries. Gingko biloba extract (not powder, not pills) – ironically, extracted from the beautiful fan-shaped leaves as they begin to turn yellow with age – may help to preserve cognition in people who are already experiencing decline. Medicinal mushrooms have been found to have neuroprotective, anti-neuro-inflammatory, and anti-aging properties.5 Lions Mane mushroom, taken as a liquid extract, stimulates the production of Nerve Growth Factor (NGF). Reishi mushroom, hawthorn berry, and motherwort are anti-hypertensive, easing the pressure in your entire cardiovascular system and maintaining blood flow to your brain.
Over time, these simple steps have a powerful effect on your cognitive health. You may not know which one helped the most, but together, they tip the balance toward better brain health. With good nutrition, you know you’re heading in the right direction and that’s what matters most.
There are side benefits as well: the same steps that benefit your brain will also improve your overall cardiovascular health, diminish headaches, help prevent neurodegenerative diseases, and lower your risk of cancer.
So mind your brain as you go about choosing and preparing your meals, and ask yourself the right questions: How will this food affect my insulin sensitivity? Will this food nourish my brain? How much am I willing to overload my liver? Does this food serve my long-term cognitive health?
The good news is that what benefits your brain will also benefit your entire body. Cognitive and cardiovascular health all go hand in hand. By protecting your brain, you’ll also be preventing cancer6
, preserving your energy, and slowing the aging process. Your body is a network of systems, not a consortium of separate organs. What benefits the part helps the whole.
Cultivating health is truly an art. The more you practice, the easier it gets and the more fully you can express your real intentions. I think of cognitive health more as a craft, something to be built that is both beautiful and useful, that requires more patience and diligence than talent. As a potter makes a teapot or a weaver makes a basket, the outcome is your creation and part of your daily life, a gift to yourself and the world.
To your good health –
Yael Bernhard
Certified Integrative Health & Nutrition Coach
Yael Bernhard is a writer, illustrator, book designer and fine art painter with a lifelong passion for nutrition and herbal medicine. She was certified by Duke University as an Integrative Health Coach in 2021 and by Cornell University in Nutrition & Healthy Living in 2022. For information about private health coaching or nutrition programs for schools, please respond directly to this newsletter, or email dyaelbernhard@protonmail.com. Visit her online gallery of illustration, fine art, and children’s books here.
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https://www.sciencedirect.com/topics/medicine-and-dentistry/fructose-metabolism
https://www.levelshealth.com/blog/what-are-normal-insulin-levels-and-why-dont-we-test-it-more
Youtube webinar: Nutrient Density in Grass-fed Meat and Milk with Nutrition Scientist, Dr. Stephan van Vliet watch?v=6ZQ1r9jGdss.
https://www.healthline.com/nutrition/niacin-benefits#TOC_TITLE_HDR_3
https://www.thieme-connect.com/products/ejournals/pdf/10.1055/a-1177-4834.pdf