Optimizing Brain Health at Any Age

When I think about the human brain, it's function astounds me.  The ability to think, feel, see, breathe, move, hear, process hunger, remember, control temperature, exhibit personality, make hormones... and so many things, all occur because of the superpower of the brain.  

It's reasonable, then, that an illness or dysfunction of the brain can impact multiple functions and manifest in several different ways.

January is Alzheimer's Awareness month, which is why I'm bringing this topic up now.  Alzheimer's disease is a debilitating and devastating illness that can affect 1 in 3 adults over the age of 85, and 7% of people over 65 years old - interestingly, 2/3 of them are women (1).

The impact on clear thinking, performing daily tasks, and remembering loved ones is profound.  Unfortunately, many people afflicted by this disease have lost their access to support services in the last year.  There's still so much we are learning about the human brain, but there are some great theories suggesting possible etiologies of this form of cognitive decline. 

• improper use of glucose
• toxin accumulation
• nutrient deficiencies
• free radical damage

Ultimately, it's beneficial to optimize brain function before issues begin to present or at the earliest signs of change, just like all aspects of health.  There are ways of being proactive to offset or delay cognitive changes. You can work on brain health and cognitive performance at any age, the sooner the better!


How to Optimize Brain Health

• Flex it
  - the concept of use it or lose it - stay sharp with crossword puzzles, using your non-dominant hand for actions like brushing your teeth
  - engaging in thought provoking activities and stimulation like conversation, reading, puzzles, laughter, meditation & mindfulness 
  
  
• Balance blood sugar
  - eat protein and healthy fats
  - save sugar for special occasions
  
  
• Sleep
  - your brain takes out the trash at night when it's resting through the lymph system
  - sleep promotes memory formation and allows for better cognition
  
  
•  Gut Brain Connection
  - balance your microbiome - probiotics, fiber, and fermented foods
  - many agents that cause a "leaky gut" (intestinal permeability) also compromise the integrity of the Blood Brain Barrier - chemicals, medications, food sensitivities
  
  
• Manage Inflammation
  - reduce alcohol, especially in cans
  - limit processed foods
  - consume foods high in antioxidants
  - eat turmeric (curcumin)
  - enjoy vegetables
  - practice stress management 
  - address injuries and concussions as soon as possible
  
  
• Be Active
  - for many reasons like improving blood flow, increasing cognition, and reducing stress
  
  
• Consider: (with support of your practitioner)
  - Omega-3s (>1200mg/day)
  - botanicals like: Ginkgo (120mg/day), Vinpocetine or Bacopa, or possibly Cannabis
  - Vitamin D 
  - CoQ10 (200mg/day)
  - Phosphatidylserine (300mg/day)
  - mushrooms like Lion's Mane
  
  

Top Foods For Brain Health

1. Blueberries
2. Eggs (especially the yolk)
3. Walnuts
4. Leafy Green Vegetables
5. Oils - olive & avocado
6. Rosemary
7. Turmeric
8. Omega 3s - salmon (watch the source doesn't contain too many pollutants), hemp, chia, flax seeds
9. Bone broth
10. Dark chocolate

A healthy mind is crucial to graceful aging and quality of life.  You can start at any time, but the earlier the better.

Wishing you optimal health and inspired living,
Dr. Christa



1.https://www.canada.ca/en/public-health/services/publications/diseases-conditions/dementia-highlights-canadian-chronic-disease-surveillance.html