A few years back, I attended this inspiring seminar hosted by the Institute for Brain Potential in Spokane, WA. While much of the information was review, the speaker, Deanna Minich, PhD, shed her unique light on such an incredible topic and I deeply enjoyed learning from her. I wanted to share a few bits of info that really resonated for me and that might do the same for you.

Tidbits of Interesting Info:

The detrimental effects of Alzheimer’s disease, may start DECADES before first diagnosis, thus prevention is key.
Different fruits and vegetables appear to support different cognitive domains of the brain, so both variety and quantity in the diet are important.
A Plant-dense diet has been shown to lower rates of brain deterioration, dementia, and Alzheimer’s disease.
Daily consumption of organic blueberries and strawberries has been shown to reduce cognitive aging by as much as 2.5 years.
Studies have found that those who drink fruit and vegetable juices (from the juicer, not store bought to be clear 😉) have a 76% lower risk of developing Alzheimer’s, possibly due to phytonutrient content.
Lutein is the major carotenoid in brain tissue. Plant foods high in lutein include: broccoli, brussels sprouts, kale, lettuce, green peas, spinach. Include these in the diet regularly.
Oxidative stress is directly correlated to brain deterioration, thus a diet high in antioxidants is paramount to brain health.

Easy & Holistic Ways to Improve Brain Health

Reduce Inflammation:

Probably THE MOST IMPORTANT way to preserve good brain health is to reduce the things that are causing inflammation in the body.

Inflammatory markers have been associated with declines in cognitive function and worsening of brain structural and metabolic characteristics

Increased tendency towards central inflammation may contribute to poor brain health and premature brain aging

Reduce Inflammatory Foods:

Sugar
Cooking Oils (corn, cottonseed, safflower, soy, sunflower, canola, vegetable)
Trans fats
Dairy products
White flour/refined grains
Excessive alcohol
Browned, fried foods
Red and processed meat

Increase Anti-Inflammatory Foods:

Berries
Broccoli
Avocado
Leafy Greens
Turmeric
Olive Oil
Spices: Turmeric, Black Pepper, Chili, Cinnamon, Cloves, Ginger, Rosemary
Tomatoes
Cherries
Nuts & Seeds
Blue/Green Algae
Seaweeds
Dark Chocolate
Herbal Teas: Rooibos, Rose Hip, Chamomile, White Willow Bark, Dandelion

Evaluate Stress Levels:

✓Stress is connected to: cardiovascular disease, gastrointestinal disorders, cancer, and depression

✓Psychological stress is associated with indicators of accelerated cellular and organismal aging

✓Stress can be associated with neuronal inflammation, cognitive impairment, amyloid accumulation, stroke, dementia

Reducing Stress:

Relaxation Response
Counseling: Trauma
Positive Relationships
Time in Nature
Joy
Exercise
Prioritizing Sleep
Consuming a Plant Dominant Diet

Eat Mostly Plants:

Low in glycemic index
High in phytochemicals
High in anti-inflammatory fats
High in quality protein
High in nutrient diversity
Supports strong digestion & nutrient absorption
Supports healthy weight
Reduce oxidative stress
Increase cognitive function

Eat the Rainbow:

Increases Variety of Nutrient Intake
Varies Antioxidants
Plant diversity trumps plant quantity

Heal the Gut:

Increase nutrient absorption and assimilation

Reduce hyper-permeability in the gut which can contribute to the leaking of foreign materials in to the bloodstream leading to inflammation and disruption of central nervous system function

A compromised GI tract can contribute to impaired cognition: schizophrenia, mood disorders, autism, energy & mood swings, depressive episodes, paranoia, anxiety, hyperactivity, foggy-headedness, decreased attention span, difficulties with concentration

Learn more about Healing the Gut HERE

NOTES On The Gut-Brain Connection

Your gut has capabilities that surpass all your other organs and even rival your brain. It has its own nervous system, know as the enteric nervous system (ENS) and often referred to as the “second brain”. It is made up of 50 – 100 million nerve cells, as many as are contained in your spinal cord.
There are more immune cells living in the wall of your gut than circulating in the blood or residing in your bone marrow. The gut-based immune defense system is capable of identifying and destroying a single species of dangerous bacterial invaders that makes it into our digestive system.
The lining of your gut is studded with a huge number of endocrine cells, specialized cells that contain up to twenty different types of hormones that can be release into the bloodstream.
The gut is the largest storage facility for serotonin in our body – 95% of the body’s serotonin is stored here – crucial for normal intestinal functions, but also for other vital functions such as sleep, appetite, pain sensitivity, mood, and overall well-being.
The gut is connected to the brain through thick nerve cables that can transfer information in both directions and through communication channels that use the bloodstream: hormones and inflammatory signaling molecules, smooth muscle, the nerves, and the immune cells.

Challenge The Brain:

Movement: Dance, yoga, tai chi, hiking, anything that challenges the cardiovascular system, while also demanding attention from the brain.
Crosswords/Puzzles: Gymnastics for the mind.
Reading: Always continue to read: novels, magazines, articles, fiction or nonfiction, anything that keeps your attention.
Learning: Learn a new skill, no matter what age you are. Continue improving & expanding your education.
Meditation: Stress reductive, as well as a challenge to quiet and detach the mind offers a different level of difficulty.
Reduce Screen Stimulation: Brains can become lazy and reliant upon stimulation from a screen. Create schedules or rhythms with your screen time so that you do not become too dependent on learning or finding entertainment through a screen.

Protect your brain from inflammation & aging - eat well, feel well, think well 😉

For more information on Food & Mental Health, check out my Upcoming Workshops and if you miss registration, be sure to sign up for the Newsletter below to receive notification of other offerings!

Resources:

Nutritionfacts.org: https://nutritionfacts.org/topics/brain-health/
Maintaining Brain Health by Monitoring Inflammatory Processes: a Mechanism to Promote Successful Aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3320802/