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FASTING & FOODS

Giving the body an extended break from food encourages the body to go into autophagy and eliminate the dysfunctional and unhealthy cells in the body and networks in the brain. There are various forms of fasting, but simply going 12 hours from your dinner to the first meal of the next day is a helpful step in promoting this process.

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Foods that help fight inflammation to no surprise are also good brain food. Dark leafy greens, fatty fish, berries and cruciferous vegetables, along with fats like avocados, olive and coconut oil are all supportive of brain function. A lesserknown brain food to include in the diet is broccoli sprouts. Broccoli sprouts are incredibly rich in compounds that help reduce oxidative stress. Bone broth and foods that support good digestive health are also key, considering the majority of serotonin is produced in the gut and not the brain.

Assaults On The Brain

Chronic inflammation in the body also means chronic inflammation in the brain. It is important to address the stressors that are contributing to the inflammation. Blood sugar dysregulation as well as sugar consumption are highly inflammatory for the brain. It is why Alzheimer’s disease is often being referred to as type 3 diabetes. Obesity, poor diet, chronic dehydration and alcohol all contribute to chronic inflammation.

A leaky gut can also mean a leaky brain. The same factors that contribute to a leaky gut and associated autoimmune conditions also make the protective blood-brain barrier more permeable and allow for increased assaults on the brain itself.

Exposure to environmental toxins, things like plastics, perfumes and scented products, pesticide-laden food, petroleum products and cleaning products as well as biotoxins from molds and bacteria impact brain health. The levels of chemicals and neurotoxins in individual products may be deemed safe; however, the cumulative and repeated exposure to these chemicals creates a heavy burden on the body’s immune and nervous systems. Look for ways to reduce the cumulative load and exposure. Consider and don’t forget that your wallet can direct change in industries.

Chronic Stress

Finding ways to ameliorate chronic stress is also a critical piece in reducing inflammation and improving brain health. Simple breathing practices throughout your day, gratitude journaling at the start of your day and/or before bed, meditation and moving meditation like qigong or tai chi are a variety of tools to utilize. Being involved in your community, having deep and meaningful relationships with others in person and having a sense of purpose can be some of the most powerful brain enhancing and protective measures out there.

Additional Brain Support

Spending some time in the sauna may be more than just a good sweat. The heat and perspiration allow for mild detoxification in the body and also increase circulation and vasodilation, which means more blood flow to the brain. There is also a release of endorphins which are the “feel good” hormones. A study has shown using a sauna four to seven times a week resulted in a 60 percent reduction in risk of Alzheimer’s disease and dementia. There are a host of supplements promising to improve cognitive brain health. However, before looking for an easy pill, don’t forgo the concerted and consistent effort of lifestyle changes in diet, sleep, stress reduction, hydration and movement. Additionally, supplements are modulators in your body so check with an informed functional medicine practitioner who is well versed in what your specific needs are. That being said, a very high-quality omega-3 supplement is an important addition to the diet. Considering the brain is 60 percent fat, providing essential fatty acids is critical for all aspects of the nervous system. It is especially important for those not consuming much fatty fish in their diet.

Lion’s mane mushroom is a promising supplement that has been shown to be anti-inflammatory, containing chemicals that improve the production and release of neurotransmitters as well as promote the growth and health of neurons in the brain.

Moringa powder from the moringa tree is another product that is rich in antioxidants, helps fight inflammation and may aid in regulating blood sugar.

Optimizing brain health is a compilation of daily, often simple, lifestyle choices. They may not always be easy, but are invaluable in moving you toward your best health. When making any changes and modifications to your lifestyle, it is important to first check with your health care professional who is also well versed in preventative and non-pharmaceutical interventions to support your journey.

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