Nutrition and Brain Health

This is the 3rd article in a (non-sequential) series on brain health. Find the prior articles here and here.

The foods we eat play a crucial role in maintaining cognitive health and preventing neurodegenerative diseases. Our brains require a steady supply of nutrients to function optimally. Indeed, it’s estimated half of our Calorie intake is utalized by our brains! Give that some thought the next time you’re tempted to fill up on junk! You’ll see why what we eat can significantly impact our cognitive abilities, mood, and overall brain health. In this article, we’ll explore the connection between nutrition and brain health. We’ll focus on omega-3 fatty acids, inflammation, blood sugar regulation, and the impact of certain foods on clear thinking.

Omega-3 Fatty Acids: Essential for Brain Health

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for maintaining brain health. They are primarily found in nuts, seeds, and some fish like salmon, mackerel, and sardines. Omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are vital for brain function and development.

Benefits of Omega-3 Fatty Acids

1. Supporting Cognitive Function: Omega-3s are integral to maintaining the structure and function of brain cell membranes. They play a critical role in cognitive processes, including memory, learning, and problem-solving.
2. Reducing Inflammation: Omega-3 fatty acids have anti-inflammatory properties that help reduce brain inflammation linked to cognitive decline and neurodegenerative diseases like Alzheimer’s.
3. Enhancing Neuroplasticity: Omega-3s support neuroplasticity, the brain’s ability to reorganize and form new connections, essential for learning and memory retention.

Balancing Omega-3 and Omega-6 Fatty Acids

While omega-3s are beneficial for brain health, an excessive intake of omega-6 fatty acids, found in many processed foods and vegetable oils, can lead to inflammation. The typical Western diet is often high in omega-6s and low in omega-3s. This creates an imbalance that can contribute to cognitive decline and inflammation-related diseases.

A study published in Frontiers in Aging Neuroscience highlights the importance of balancing omega-3 and omega-6 fatty acids for brain health.  Suggestions are that a diet rich in omega-3s can support cognitive function and reduce the risk of dementia.

Also note that there is a need for caution regarding where you get your Omega-3. Most sources of fish, (even those from wild sources in Alaska and Noway) are contaminated with mercury.*

Blood Sugar Regulation and Cognitive Health

Maintaining stable blood sugar levels is essential for brain health. The brain relies on a steady supply of glucose for energy. Fluctuations in blood sugar can negatively impact cognitive function, mood, and memory.

Impact of High Blood Sugar on the Brain

1. Cognitive Decline: Chronic high blood sugar levels, often associated with diabetes, can damage blood vessels in the brain. This can lead to cognitive decline and an increased risk of dementia.
2. Inflammation and Oxidative Stress: Elevated blood sugar can cause inflammation and oxidative stress. That can damage brain cells and contribute to neurodegenerative diseases.
3. Insulin Resistance: Insulin resistance, a hallmark of type 2 diabetes, has been linked to cognitive impairment and an increased risk of Alzheimer’s disease.

Dietary Strategies for Blood Sugar Control

1. Choose Low-Glycemic Foods: Foods with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables, release glucose slowly into the bloodstream. this helps maintain stable blood sugar levels.
2. Eat less fat: Too much saturated fat in our diets results in fat clogging up the metabolism in our cells as well as clogging our arteries. Studies dating back to the 1930’s show that low-fat high-fiber diets can reverse insulin resistance in just days. 
3. Avoid junk & baked goods: Those french fries and that bun promote insulin resistance as much as cake and ice cream in the big picture. 

A study in the Journal of Alzheimer’s Disease emphasizes the importance of blood sugar regulation for cognitive health. It suggests that dietary interventions targeting blood sugar control may reduce the risk of neurodegenerative diseases.

Inflammation, Dementia, and the Role of Nutrition

Inflammation is a natural response to injury or infection. However, chronic inflammation can harm the brain and is associated with cognitive decline and dementia. Diet plays a significant role in modulating inflammation. Some foods promote inflammation in the brain; while others reduce it.

Foods That Reduce Inflammation

1. Fruits and Vegetables: Rich in antioxidants and phytonutrients, fruits and vegetables help combat oxidative stress and reduce inflammation in the brain.
2. Healthy Fats: Foods rich in omega-3 fatty acids, such as fish, nuts, and seeds, have anti-inflammatory properties that protect brain health.
3. Whole Grains: Whole grains contain fiber and antioxidants that support brain health and reduce inflammation.
4. Spices and Herbs: Turmeric, ginger, and garlic have anti-inflammatory compounds that support brain health and cognitive function.

The Impact of Inflammatory Foods

1. Processed Foods: High in unhealthy fats and sugars, processed foods promote inflammation and negatively impact brain health.
2. Excessive Omega-6 Fatty Acids: An imbalance of omega-6 to omega-3 fatty acids can lead to inflammation, emphasizing the need to consume omega-6-rich foods in moderation.
3. Refined Carbohydrates: Foods like white bread, pastries, and sugary snacks can cause blood sugar spikes and contribute to inflammation.
4. Cholesterol & Saturated Fats: Cholesterol clogging the arteries of the brain plays a key role in the formation of amyloid plaques in the brain. Limiting your intake of animal products, including dairy and eggs is a prudent choice.

A study published in The Lancet Neurology highlights the connection between inflammation and cognitive decline. It emphasizes the importance of an anti-inflammatory diet for maintaining brain health and reducing the risk of dementia.

Tau Tangles, Beta-Amyloid Plaques, and Diet

Tau tangles and beta-amyloid plaques are hallmark features of Alzheimer’s disease. Their accumulation in the brain is associated with cognitive decline. The exact relationship between these proteins and diet is still being studied. Hpwever, emerging evidence suggests that nutrition plays a role in modulating their effects.

The Role of Diet in Tau and Beta-Amyloid Accumulation

1. Plant-Strong Diet:  A diet rich in fruits, vegetables, whole grains, beans, nuts and seeds has been linked to a reduced risk of Alzheimer’s disease and may help prevent the accumulation of tau tangles and beta-amyloid plaques. Some meat; mainly fish (and lesser amounts of beef and chicken) can be added to the diet.
2. Antioxidant-Rich Foods: Foods high in antioxidants, such as berries, dark chocolate, and green tea, may protect against oxidative stress and reduce the accumulation of harmful proteins in the brain.
3. Polyphenols: Compounds found in foods like grapes, red wine, and olive oil have been shown to have neuroprotective effects and may help reduce tau and beta-amyloid levels.
4. Caloric Restriction: Some research suggests that caloric restriction and intermittent fasting may support brain health and reduce the risk of neurodegenerative diseases by enhancing autophagy, a process that clears damaged proteins from the brain.

A review in Frontiers in Aging Neuroscience explores the relationship between diet and Alzheimer’s disease, highlighting the potential role of nutrition in preventing tau tangles and beta-amyloid accumulation.

Dietary Recommendations for Optimal Brain Health

To support cognitive function and protect against neurodegenerative diseases, consider incorporating the following dietary strategies into your daily routine:

1. Focus on Omega-3s: Include sources of omega-3 fatty acids, such as fish, flaxseeds, and walnuts, to support brain health and reduce inflammation.
2. Balance Omega-3 and Omega-6: Aim for a balanced intake of omega-3 and omega-6 fatty acids to prevent inflammation and promote cognitive well-being.
3. Maintain Stable Blood Sugar Levels: Choose low-glycemic foods, increase fiber intake, and limit added sugars to support blood sugar regulation and cognitive health.
4. Adopt an Anti-Inflammatory Diet: Emphasize fruits, vegetables, whole grains, healthy fats, and spices to reduce inflammation and protect brain health.
5. Incorporate Antioxidant-Rich Foods: Include foods high in antioxidants, such as berries, dark chocolate, and green tea, to combat oxidative stress and support cognitive function.

Nutrition plays a vital role in maintaining brain health and preventing cognitive decline. By understanding the impact of omega-3 fatty acids, blood sugar regulation, inflammation, and dietary choices on cognitive well-being, we can make informed decisions to support our brains throughout life. Embracing a nutrient-rich, balanced diet can help protect against neurodegenerative diseases and promote a vibrant, healthy brain.

*For a vegan source of algae-derived Omega-3 click here: