Food for the Brain.

Feb 24

Our brains are busier than ever before. In the age of social media and excessive information, our brains seem to be suffering from our modern ways of living. Mental health and issues such as depression, anxiety and drug use, are reported to be the primary drivers of disability worldwide (1). In England, 1 in 6 people report experiencing a common mental health problem, such as anxiety and depression in any given week (2). Additionally, the prevalence of Dementia is growing each year. According to Dementia UK, one million people in the UK will have dementia by 2025 and this will increase to two million by 2050. Based on these statistics and many others, preserving the health and functionality of our brains has never been more important.

The brain contains around 86 billion nerve cells, which are connected by trillions of connections, or synapses. The cerebellum, is the part of the brain that receives information from sensory systems, including the spinal cord and plays an important part in motor control. It coordinates voluntary movements such as posture, balance, coordination and speech. The cerebellum is the part of the brain which is affected by excessive alcohol, certain medications, strokes, cerebral palsy and multiple sclerosis (MS). Since the opioid addiction in the US reached an epidemic status in recent years, a number of studies have found the cerebellum to be implicated (3).

Shaped like a seahorse; the hippocampus is a part of the brain which is an important part of the limbic system. This is a region which regulates motivation, emotion, learning and memory. The hippocampus has been studied to be damaged by anxiety, depression, trauma and Alzheimer's disease. During Alzheimer's, the hippocampus shrinks and is unable to retain any new memories. Hippocampal size is known to increase in response to lifestyle factors including aerobic exercise, education, and intensive cognitive training, such as that experienced by London taxi drivers in training or medical students studying for a certification exam (4).

GUT BRAIN AXIS

There is a powerful link between the gut and the brain. This can be felt when we become nervous or excited, and get a ‘butterfly’ sensation in our stomach, or when we use the phrase ’go with your gut’, telling ourselves to follow our intuition. Up to 95% of our ‘feel good’ neurotransmitter serotonin is produced in the gastrointestinal tract, which is lined with a hundred million nerve cells. Due to this fact, it makes sense that our gut regulates more than our digestive abilities, and plays a major role in our emotions and mood changes. Serotonin made from the amino acid tryptophan, which can be found in turkey, eggs, fish, pumpkin seeds, tofu and various legumes. It is believed to regulate mood, behaviour, appetite, sleep, memory, and sexual desire, and is the main neurotransmitter which is implicated in mood disorders and depression.

The production of serotonin is also affected by the billions of ‘good bacteria’ which make up our intestinal microbiome. These bacteria are essential and protect the intestines from the ‘bad bacteria’, toxins, and help decrease inflammation. They also improve your ability to absorb nutrients form food, and activate neural pathways that travel directly between the gut and the brain. Studies have shown that those who take probiotics have a better mental outlook, less anxiety and improved stress levels (5).

WHY WE SLEEP

It comes as no surprise to many of us that the day after a late night or poor, interrupted sleep, we feel incredibly sluggish, forgetful and are unable to properly focus on a task at hand. It has been found in studies that after sleep deprivation occurs, the neurons in our brains fire much slower, are weaker and the transmission drags on for longer than usual. Matthew Walker, a professor, neuroscientist and author of ‘Why We Sleep,’ found that sleep facilitates the more permanent storage of new information that has been stored in the hippocampus – the region of the brain responsible for the formation and consolidation of short-term memories. According to Walker, sleeping less that seven hours per night is linked to blood sugar dis-regulation, and potentially predisposes us to diabetes later in life.

SUGAR HIGH

The brain uses more energy than any other organ in the human body, and glucose is its source of primary fuel. This is one of the reasons that when we’re tired, or sleepy, we reach for sugary snacks to make us feel better. However, excess sugar in the brain can impair our cognitive skills and self control, as in many cases, having a little sugar only stimulates a craving for more. When we consume sugar, our brain releases dopamine, the ‘reward’ neurotransmitter. Over time, repeated sugar intake leads to prolonged dopamine signalling, and a need for more sugar to activate the dopamine receptors. The brain becomes tolerant to sugar, and even more is needed to maintain that ‘sugar high’ sensation. Research has shown that diets high in sugar reduce the brain derived neurotrophic factor (BDNF), which is a brain chemical essential for new memory formation and learning. Low levels of BDNF are also linked in dementia and Alzheimers Disease. Some researchers believe that there is a link between type 2 diabetes and Alzheimer’s, even going so far as to call Alzheimer’s a third type of diabetes (6).

HUMAN CONNECTION

Human brain development is created through continuing complex interactions of genetic and environmental influences. The environment we are brought up in, our relationships and experiences all have an impact on how our brain develops. It has been shown in studies that trauma actually effects the internal structures of our brain, including the amygdala, hippocampus, and prefrontal cortex. When we feel threatened, the brain signals the body to release stress hormones including cortisol and adrenaline. The continual release of these hormones can do damage to not only our brain, but to the entire functioning of the human body, potentially causing chronic inflammation.

The rise of loneliness has now reached an epidemic status, and studies have claimed that it may actually be worse for you than obesity. Studies have shown that lonely people are more likely to suffer from dementia, heart disease and depression, and it is likely to increase your risk of death by 29%. The number of prescriptions for anti-depressants in England has double in the past decade. Data from NHS Digital show that 70.9 million prescriptions for antidepressants were given out in 2018, compared with 36 million in 2008. This could be for a number of reasons; longer work hours, higher amounts of pressure, political uncertainty, the climate crisis. It seems that our modern lives are contributing to a rise in mental health issues, causing potential damage to our brains.

Johan Hari, the author of the New York Times best-seller ‘Lost Connections,’ was informed by his doctor that depression was a result of a lacking chemical, serotonin. This subsequently led to Hari taking anti-depressants for thirteen years. However, the pills didn’t seem to work as he was told they would, and he entered a journey of discovery into why humans experience depression. Through his research, Hari came to believe that the opposite of depression is connection. He believes that the only real way out of our epidemic of despair is for all of us to begin to meet those human needs – for deep connection, and to the things in life that really matter.

KEY NUTRIENTS FOR THE BRAIN.

Omega 3 Fatty Acids

Omega 3 fatty acids are incredibly important for proper functioning of the brain. It has been studied that people who regularly consume omega 3’s are actually less likely to suffer from depression. These fatty acids perform a number of jobs; most significantly building cell membranes throughout the body and the brain. There is also evidence that omega 3’s have anti-inflammatory and antioxidant effects, which means they might promote healthier brain cells, resulting in less deterioration of the brain.

There are three types of omega 3’s; (ALA) Alpha-linolenic acid, Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in chia, flax, hemp and various other seeds. The body converts ALA into EPA or DHA, but only a small fraction of it is converted when consumed in the form of plant based foods. EPA has shown promising results for fighting symptoms of depression and anxiety in various studies, and DHA has been found to promote the efficient electrical signalling between nerve cells, reduce inflammation, and even appear to improve mental concentration and fight memory loss.

EPA and DHA are found mostly in oily fish, such as mackerel, salmon and sardines. However, a plant-based version of DHA is available in the form of Algae oil. DHA is naturally found in Algae, which is actually how the fish obtain the Omega 3. Through Algal oil, you obtain the DHA straight from the source and it delivers a vegan alternative to fish oil, promoting brain and cognitive function.

Choline

Choline is used by the body to produce acetylcholine, an important neurotransmitter essential for brain and nervous system functions including memory, muscle control and mood. It has been studied for its role in potentially improving symptoms of Alzheimers Disease, as those with Alzheimers have been found to have lower levels than people without the disease (7). Choline is primarily found in liver and eggs. However, Choline can also be found in smaller amounts in plant based foods; peanuts, beans, cruciferous vegetables and shiitake mushrooms. Studies have shown that people whose diets included a lot of choline were more likely to do well on the memory and cognitive ability tests. Additionally in the study, MRI scans showed that high choline consumption in the past was associated with healthier brain tissue (8).

B12

B12 is naturally found in animal products, and various breakfast cereals and plant based milks can also be fortified with the vitamin. B12 is imperative for those consuming a vegetarian or vegan diet. However, now that our soils are now so depleted of nutrients, even omnivores are becoming prone to deficiencies. Vitamin B12 deficiency has been associated with memory loss, especially in older adults. The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with dementia. This is particularly common in the elderly, which may also be down to the importance of the gut in the absorption of B12. To absorb B12 we need optimal hydrochloric acid, intrinsic factor and proper functioning of the liver, as this is where most of our B12 is sorted.

This vitamin plays a key role in helping to maintain myelin—the sheath, or layer, of protein and fatty material that surrounds nerves, including those in the brain and spinal cord. It's the myelin sheath around individual nerve cells that insulates them and makes it possible for electrical signals to be transmitted quickly and efficiently. It is for this reason that B12 deficiency has been linked with Multiple Sclerosis (MS), a disease that causes your immune system to attack your central nervous system, and myelin sheaths can become damaged.

Antioxidants

Fortunately, our body has a natural defence system and is able to fight off and protect itself from oxidative stress. This comes in the form of Antioxidants, which shield us from the destruction of free radicals. It is a relatively new discovery that what we eat can actually affect the brain. If you think of your brain as an engine, it needs the right fuel to be able to function properly. This fuel comes from the food we consume everyday; consisting of vitamins, minerals, and antioxidants. The brain, with its high oxygen consumption and lipid-rich content, is highly susceptible to oxidative stress (9), which is the waste produced when the body uses oxygen. We are exposed to this oxidative damage everyday, in the form of tobacco smoke, pollution, toxins, and even UV radiation.

Antioxidants come in the form of vitamins C, E, A (beta carotene), zinc and selenium. Foods high in Vitamin E such as nuts and seeds (almonds, pecans, peanuts), wheatgerm oil, and leafy greens (spinach, swiss chard, turnip greens) have been studied for their potential in protecting the brain from developing white matter lesions, which have been linked to increased stroke risk, Alzheimer’s and Parkinson’s disease.

Flavonoids are a type of antioxidant which have been shown to have particularly positive effects. Studies suggest flavonoids are good for the ageing brain, doing everything from increasing the number of connections between neurons to disrupting the development of amyloid plaques that clog the brains of Alzheimer's disease patients. The foods highest in these incredible compounds are berries, leafy greens, colourful produce such as butternut squash, plums, grapes and avocados. Flavonoids are also in dark chocolate, red wine, green tea and coffee. Coffee has been studied to be beneficial in Parkinson’s disease and multiple studies have confirmed the Parkinson’s/coffee connection. Researchers have mostly attributed the protective effect to the caffeine component (10). Also, if we ever needed an excuse to eat dark chocolate, now we have one!

Mediterranean style diet

The Mediterranean style diet is well known for its cardiovascular and anti-inflammatory benefits, and its association with healthy ageing. Newer research suggests this eating pattern also protects brain health, and specifically, that a greater adherence to this diet is correlated with a slower rate of cognitive decline. It emphasises fresh fruit and vegetables, high intake of plant foods, limited meat consumption, moderate alcohol intake (red wine in particular), and use of extra virgin olive oil as a primary fat source. Both dietary patterns are rich in antioxidants along with monounsaturated fats and omega-3 fats.

However, what our cognitive health needs is a spectrum of support. Along with consuming the protective nutrients, there is are important other components to consider. These include environmental factors, relationships, human connection, optimal gut health, reducing sugar and highly processed foods, having regular daily exercise, and being mindful of constant screens in our day to day lives.

Worldwide, around 50 million people have dementia, and there are nearly 10 million new cases every year. Although dementia mainly affects older people, it is not a normal part of ageing as some may believe it to be. It is important to remember that we are in control, and it is possible to prevent these diseases from occurring later in life. It’s about the small things we do each day. In the age of social media, endless information and the rise of depression and anxiety, we all have to remember to put our mental health first, and understand the important factors which play a role in the health of our brains.

References

jade ellis

Food for the Brain.

My experience of Introducing Solid Foods and Baby Led Weaning (BLW)

The Women Series: Magnesium, why do we need it?