Glenn R. Schiraldi, Ph.D. Psychology Today blog post, December 1, 2021
Most of us don’t fully appreciate how much the brain’s physical condition affects mood, thinking, and, eventually, our ability to rewire distressing neural pathways imprinted by adverse childhood experiences (ACEs). The brain’s physical condition is profoundly affected by our nutritional choices. And simple nutritional adjustments can fairly quickly improve the brain’s health and functioning. This blog explores five nutritional guidelines for building stronger brains.
1. Follow a Mediterranean-style diet. Numerous studies attest to the brain benefits of this eating style. The Mediterranean diet is rich in:
- Plant foods, such as fruits, vegetables, whole grains, nuts, seeds, legumes (beans, lentils, peas), herbs, and spices. Plant foods of all colors (including white) are rich sources of antioxidants and anti-inflammatory agents, which protect the neurons of the brain. Note that ACEs can increase inflammation in adults, which damages the brain in a number of ways. The new U.S. Dietary Guidelines recommend that most adults consume about 4 ½ total cups of fruits and vegetables per day—more vegetables than fruits.
- Healthy fats, like extra-virgin olive oil.
- Fish (not fried). The fatty acids in fish have anti-inflammatory properties, and improve mood and sleep. Aim for at least two servings a week. Sometimes chicken or eggs substitute for fish in the Mediterranean diet.
- Yogurt, cheese in moderation, and other fermented foods.
The Mediterranean diet limits:
- Processed foods, including processed meats (like hot dogs), refined grains, commercial baked goods., and other processed foods with added sugar and salt.
- Red meats, butter, and cream.
Studies have found that even small increases in plant foods consumed greatly improve cognitive abilities, while protecting against dementia and weight gain. A large Swedish study found that the Mediterranean style diet is associated with a longer lifespan, even if people don’t lose weight when following it. Go to https://www.MyPlate.gov to see how closely your eating patterns match the Mediterranean-style goals.
2. Mind your gut. The gut microbiome consists of trillions of microbes. Harmful shifts in the balance of good to bad microbes increase the risk for depression, anxiety, cognitive dysfunction, and neurodegenerative disorders, such as Alzheimer’s disease.
The gut microbiome affects the brain in various ways. Good microbes:
- Produce molecules such as tryptophan that reach the brain through circulation and promote sleep. The vagus nerve also connects the gut to the brain; there is more messaging from the gut to the brain than vice versa.
- Produce other substances that favorably affect neurogenesis, neuroplasticity, and the ability of the blood-brain barrier to block inflammatory agents and proteins linked to Alzheimer’s disease from reaching the brain.
Microbe imbalance in the gut can be quickly caused by taking antibiotics and by consuming processed, fatty, or sugary foods, which make it harder for good microbes to survive. Microbe balance can be restored by consuming foods rich in fiber (which feeds good microbes), limiting over-processed and fat-rich foods, and by limiting animal protein. In other words, a Mediterranean-style diet, which also reduces inflammation.
Probiotics also restore balance to the microbiome. Probiotics are friendly microbes found in fermented foods, such as yogurt, some cheeses, sauerkraut, kefir, kombucha, pickles, and chocolate. Probiotic supplements might also improve the microbiome balance, but it is as yet uncertain as to which microbes are best to take, or in what amounts.
3. Hydrate. Even mild dehydration impairs memory and other brain functions. Most experts still recommend at least eight cups of liquid per day, depending on factors such as your size, activity levels, and sex. German researchers found that increasing cold water intake by 2 cups daily would result in the loss of five pounds of weight in a year.
4. Limit Caffeine. Coffee is a mixed bag. Coffee appears to inhibit the buildup of harmful proteins in the brain, while Its antioxidants protect against cellular damage. However, European researchers found that more than six cups of coffee per day decreases brain volume, while increasing the risk of stroke and dementia. They suggest that coffee drinkers reduce intake to 1-2 cups of coffee in the morning, then switch to water. Army research found that caffeinated energy drinks result in effects opposite to those desired (such as more fatigue, depression, and sleep problems).
5. Supplements? Maybe. As a general rule, seek needed nutrients from healthy food. However, supplementation might sometimes be necessary. Vitamin D is key to multiple brain functions—promoting neuroplasticity, protecting neurons from inflammation, facilitating memory consolidation, protecting against cognitive decline, and improving mood and sleep. Deficiencies are associated with autoimmunity and less healthy microbiomes. More than 40% of Americans are deficient in this vitamin. While the recommended daily allowance is 600 IU (800 IU for those over 70), some researchers feel that 2000 IU daily is safe, and beneficial for most people. There are a few good food sources of vitamin D (such as salmon and sardines). Most vitamin D is produced when sunlight reaches the skin. Have your blood levels checked to see if you need supplements. About 20 minutes of sunlight a few times a week is often sufficient for the skin to make enough, or close to enough, vitamin D.
B vitamins work with vitamin D to enhance cognitive performance. Folate (vitamin B9) plays a role in the production of several neurotransmitters that effect mood, sleep, alertness, and motivation. Folate also plays a role in the regeneration and repair of brain tissue. In addition, folate improves the number and function of brain mitochondria, which improves energy levels. Folate supplementation might improve cognitive function and reduce inflammation. Find folate in spinach, Swiss chard, kale, broccoli, Brussels sprouts, romaine lettuce, lentils, chickpeas, and avocados. Excess alcohol intake and the use of stomach-acid blockers can cause folate deficiency.
Magnesium helps regulate mood, and supplementation might reduce anxiety, fatigue, and sleep. Magnesium sources include leafy greens, black beans, almonds, and avocados,
Omega-3 fatty acids are key to brain health. They can reduce inflammation, oxidative stress, anxiety, and depression. They might also improve sleep.. Low levels are associated with mental disorders. These fatty acids can be found in wild caught salmon, sardines, walnuts, extra virgin olive oil, and fish oil supplements. If taking supplements, look for a total of approximately 1000 mg of EPA and DHA fatty acids. In animal research, omega-3 supplementation maintained memory under stress and maintained the microbiome balance associated with less depression.
Conclusion
Healthy nutrition is clearly vital for a healthy brain. Enhancing neuroplasticity through nutrition will also facilitate the laying down of constructive new neural pathways later on. Do coordinate planned changes in your nutrition patterns with your health care provider. Discuss supplementation and any medical conditions that might signal the need for caution. Then make a satisfying nutrition plan that you can stick to.
The next blog will show how physical fitness strengthens the brain and helps to prepare it to rewire troubling memories from ACEs.
Reference
Schiraldi, G. R. (2021). The Adverse Childhood Experiences Recovery Workbook. Oakland, CA: New Harbinger.
Photo Credits: PIxabay/Pexels and Alexandr Podvalny/Pexels
About the Author
Glenn R. Schiraldi, PhD, has served on the stress management faculties at The Pentagon, the International Critical Incident Stress Foundation, and the University of Maryland, where he received the Outstanding Teacher Award in addition to other teaching/service awards. His fourteen books on stress-related topics have been translated into seventeen languages, and include The Adverse Childhood Experiences Recovery Workbook, The Self-Esteem Workbook. The Resilience Workbook, and The Post-Traumatic Stress Disorder Sourcebook. The founder of Resilience Training International (www.ResilienceFirst.com), he has trained laypersons, emergency responders, and clinicians around the world on the diverse aspects of stress, trauma, and resilience.
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