Wednesday Wisdom
Food as brain medicine
Maintaining brain health is crucial for overall well-being.
Today I wanted to talk all about how we can feed our brain.
Let’s start with the impact of anti-aging supplements of creatine, NAC (N-acetylcysteine), NMN (nicotinamide mononucleotide), and resveratrol on brain health:
Creatine:
Role: Creatine is an organic acid crucial for energy production in the body.
Brain Bioenergetics: The brain is metabolically demanding, and creatine plays a key role in brain bioenergetics.
Memory Enhancement: Creatine supplementation has been associated with improved memory performance in healthy individuals, especially in older adults (66–76 years).
Sources: Creatine is found in red meat and seafood or can be synthesized endogenously.
NAC (N-acetylcysteine):
Antioxidant: NAC is an antioxidant that helps protect brain cells from oxidative damage.
Potential Benefits: While research is ongoing, NAC has shown promise in attenuating symptoms of concussion, mild traumatic brain injury, and depression.
NMN (Nicotinamide Mononucleotide):
NAD+ Precursor: NMN is a precursor to nicotinamide adenine dinucleotide (NAD+), a molecule important for cellular energy production.
Brain Health: NMN supplementation may improve cognition and reduce hypothalamic inflammation.
Resveratrol:
Anti-Inflammatory: It reduces brain cell inflammation and senescence.
Cognitive Effects: Resveratrol has shown promise in improving cognition in animal studies.
Consuming certain foods can positively impact brain health and cognitive function.
Here are 11 brain-boosting foods you might consider incorporating into your diet:
Fatty Fish: Rich in omega-3 fatty acids, fish like salmon, trout, tuna, herring, and sardines support brain health. Omega-3s are essential for learning, memory, and may help prevent cognitive decline.
Coffee: The caffeine in coffee enhances alertness, mood, and concentration. Long-term coffee consumption is linked to a reduced risk of neurological diseases like Parkinson’s and Alzheimer’s.
Blueberries: These little berries are packed with antioxidants and may improve cognitive function. Regular consumption has been associated with better brain health.
Turmeric: Curcumin, found in turmeric, has anti-inflammatory and antioxidant properties. It may benefit brain health and protect against age-related cognitive decline.
Broccoli: Contains sulforaphane, which supports brain health. Include it in your meals for its numerous health benefits.
Pumpkin Seeds: These seeds are rich in antioxidants, iron, zinc, and magnesium, all of which contribute to brain function.
Dark Chocolate: At least 85% dark chocolate (in moderation) contains flavonoids and polyphenols that may boost brain health.
Nuts: Walnuts, almonds, and other nuts provide healthy fats, vitamin E, and antioxidants. They’re great for brain function.
Oranges: Rich in vitamin C, oranges help protect brain cells from oxidative damage.
Eggs: Eggs are a source of choline, which is essential for brain health. They also contain B vitamins.
Green Tea: Green tea contains L-theanine, an amino acid that may improve mental clarity and focus.
Certain research-backed supplements can also support brain function and cognitive health.
Omega-3 Fatty Acids: Found in fish, these essential fatty acids have been associated with a reduced risk of impaired cognitive function, especially in middle-aged individuals.
Antioxidant Supplements: Antioxidants help protect brain cells from oxidative damage. Consider incorporating foods rich in antioxidants, such as berries, nuts, and green leafy vegetables, into your diet.
B Vitamins: B vitamins, including B6, B12, and B9 (folic acid), play a role in brain health. However, supplements are unlikely to help unless you have a deficiency or are pregnant.
Gingko Biloba: Known to improve blood flow, Gingko Biloba may enhance brain function.
L-Theanine: This amino acid supports the production of neurotransmitters and may contribute to mental clarity.
Vitamin C, D, A, E, and K: These longevity nutrients help reduce the risk of age-related cognitive decline.
Remember that getting nutrients through whole foods is preferable whenever possible.
The MIND diet, which combines elements of the Mediterranean and DASH diets, focuses on brain-boosting foods like green leafy vegetables, berries, nuts, and fish.
The MIND diet has garnered attention for its potential to reduce the risk of dementia. While it’s essential to recognize that no single diet can guarantee complete prevention, research suggests that the MIND diet may offer some protective benefits. Here’s what we know:
Scientific Basis:
The MIND diet combines elements from the Mediterranean and DASH diets, both of which have been associated with positive effects on brain health.
It emphasises foods rich in antioxidants, healthy fats, and nutrients that support cognitive function.
Research Findings:
A study published in Alzheimer’s & Dementia found that adhering to the MIND diet was associated with a reduced risk of Alzheimer’s disease.
Participants who closely followed the MIND diet had a 53% lower risk of developing Alzheimer’s compared to those who didn’t follow it strictly.
Another study in the Journal of the American Geriatrics Society reported that the MIND diet was linked to slower cognitive decline in older adults.
Key Components:
Berries: Regular consumption of berries (such as blueberries and strawberries) is associated with better cognitive function.
Leafy Greens: Green, leafy vegetables like spinach and kale provide essential nutrients for brain health.
Nuts: Nuts are rich in healthy fats, antioxidants, and vitamin E.
Fish: Fatty fish (such as salmon) provides omega-3 fatty acids, which support brain function.
Whole Grains: Whole grains contribute to overall health and may benefit cognition.
It is not just about the food that we eat but we can also increase our brain health by how we cook and how we eat!
Many brain processes involved in meal preparation are part of executive functions. These functions assist in organising, prioritising, maintaining focus, solving problems, recalling memories, and multitasking.
Cooking involves planning, making decisions, and taking goal-directed actions. These activities serve as exercises for your executive function skills.
Communal meals—those shared with family and friends—have a profound impact on brain health. How do these gatherings around the table contribute to brain health?
Happiness and Bonding:
Social eating provides both social and individual benefits.
People who eat with others more often tend to:
Feel happier and more satisfied with life.
Be more trusting of others.
Be more engaged with their local communities.
Have more dependable friends for support.
Evening meals that foster a sense of closeness involve more people, laughter, reminiscing, and rituals.
Reduced Stress and Improved Mental Health:
Family meals allow family members to connect and bond, reducing stress and enhancing mental well-being.
Shared mealtimes create a sense of togetherness and promote bonding.
Healthier Diet:
Research shows that children and teenagers who regularly sit down for meals with others tend to have a healthier diet.
Communal eating encourages the consumption of more fruits, vegetables, and nutrients.
Endorphin Release:
The social interactions during meals trigger the endorphin system in the brain.
Endorphins, chemically related to morphine, provide an opiate high and contribute to feelings of well-being.
Sharing meals with loved ones not only nourishes our bodies but also enriches our minds and hearts. So, gather around the table—it’s good for your brain!
We need to really think about what and how we eat. Take time to contemplate and think about how you and your loved ones currently do so.
Let food be thy medicine, thy medicine shall be thy food