Keeping your Brain Healthy and Young

          There is something about losing our mind, personality, memories, control of our bodies and emotions that we all inherently fear and want to avoid (ya think?). The key to maintaining and improving our brain’s health is gaining an understanding of how it works and what it needs to function and stay sharp.  This article will cover some simple things we can do to keep the brain “young,” improve our memory, and reduce the risk of degenerative diseases that affect our brain and nervous system like Parkinson’s, ALS, MS and Alzheimer’s.

            A few things we should understand first; the brain is, arguably, the most important organ in the body, is composed of primarily fat, it holds about 25% of the body’s total cholesterol which it has to have to function properly, uses glucose and, occasionally, ketones for energy, requires a fine balance of several neurotransmitters such as acetylcholine, serotonin and dopamine to name a few, and is full of more neurons than our galaxy has stars.  Furthermore, it helps to understand that our neurons, nerves and spinal cord are protected by a myelin sheath, also largely composed of fat and cholesterol.  The purpose of the myelin sheath is to act as a type of insulation that allows impulses to transmit quickly and efficiently along the nerve cells. If myelin is damaged, the impulses slow down. This can lead to diseases such as multiple sclerosis.

This tells a few things:  our brain and myelin sheath need fat and cholesterol, and, since the brain uses glucose, it is sensitive to elevated blood sugar, impaired by insulin resistance and requires the right “ingredients” to function.

Lets start with the neurons.  We are born with all the neurons we will ever have, once we lose them we never get them back.  Despite the fact that we lose neurons as we age, we can, however, improve the connections between the neurons we have.  This is called plasticity.  Think of it in terms of the Internet…the information and data exist somewhere (kinda like data stored in our brain) but, with the Internet, the accessibility or connections between the data is increased.  This is good news because it means as we age we can improve our plasticity or ability to access information.

           

We can improve the plasticity of our brain by doing some simple things like crossword puzzles, reading, playing music, singing, creating art, meditating, writing, word games or any game that requires some thinking, creativity or solving a puzzle.  Think of it as exercise for the brain.  If you don’t use it you lose it and if ya haven’t used it in while you will have to start slow just like with a physical training program. 

            Now let’s talk about how nutrition affects the brain.  The brain needs fat and cholesterol.  The majority of total cholesterol, 80% or more, is made within the body and is largely unaffected by what we eat.  Remember, we need cholesterol since it is an antioxidant, anti-inflammatory, required to make bile, needed in every cell in the body to function, repair the myelin sheath and a precursor to every hormone and neurotransmitter in the body.  The notion that cholesterol is bad for our health is one of the most dangerous and damaging myths and scams of the century perpetuated by big pharma! As a matter of fact, the evidence of how important cholesterol is, especially as we age, is overwhelming but is kept out of the spotlight and obscured with misinformation and advertising by the pharmaceutical industry.  The importance of cholesterol is nothing new.  In 1994 in the Journal of American Medical Association, a trial was published showing that cholesterol levels in older adults had no effect on the rate of death from heart disease.  Another study in the medical journal, The Lancet, showed that, in the elderly, with each 39% increase in total cholesterol a 15% decrease in mortality occurred.  Finally, in the journal of Neurology, higher levels of cholesterol proved to be a protective factor for ALS (Lou Gehrig’s disease.)  Long story short, if we want good neurological function and a healthy brain, we do NOT want to mess with our cholesterol levels!!!!

            Healthy fats for the brain include animal fats (wild caught, grass fed, butter from grass-fed cows,) unrefined coconut oil, monounsaturated fats, and Omega-3’s (found in the animal sources listed above or in fish oil.)  We want to avoid inflammatory and unnatural fats like processed vegetable oils high in Omega-6 and hydrogenated fats. 

            Too many carbs or too much sugar is very damaging for our body and brain.  It accelerates oxidation, atherosclerosis (plaque in the vascular system), increases inflammation and causes insulin resistance.  Insulin resistance in the brain is now being called Type-III diabetes or Alzheimer’s.  Yes, excessive carb consumption increases the risk of all those bad things.    So what do we do here?  (I have written about this in several other articles, which I encourage you to read.)  The message is simple; we reduce our total carb load.  A good starting point is 150g or less a day or, if you are already dealing with some health issues, under 100g a day.  Wait there’s more!! The gluten and gliadin proteins found in wheat damage our gut; increase inflammation, autoimmune disorders and increase the risk of neurological disorders and disease.   How do deal with that?  Stop eating wheat!

     Another problem that happens when we constantly consume too many carbs is the risk of insulin resistance.  This basically means our insulin looses the ability to transport glucose.  We have all heard of Type-II diabetes but how about Type-III?  That is what Alzheimer's is now being called.  Part of the solution is don't let it happen but if the symptoms already exist then you may want to check out the benefits of coconut oil in this article.  Coconut oil is loaded with Medium Chain Triglycerides (MCT's) which, when consumed in high enough doses, make ketones.  Ketones are a clean burning fuel source the brain can use without insulin!  Pharmaceutical companies are currently developing a prescription grade coconut/MCT oil to treat patients with Alzheimer's.

    Keeping inflammation down or avoiding foods that trigger inflammation is another thing to look at.  Folks with food sensitivities/allergies, gluten intolerance and Celiac's disease have a much higher rate of Autism, Alzheimer's, ALS, MS, headaches, depression, bi-polar disorder, ADHD and just about every other neurological disorder you can think of.  This makes sense since it is often the frontal lobe of the brain, where reasoning and the ability to focus occur, that suffers from inflammation when certain foods  are consumed.  Additionally, when folks develop food sensitivities/allergies the body often attacks several types of tissues throughout the body including the myelin sheath.  What can be done here?  Consider eating a Paleo-ish type diet free of gluten, casein (milk protein) and processed foods.  Processed foods are loaded with trans and hydrogenated fats, which are awful for our bodies and impair cellular repair/growth, gut health, chemical signaling and neurological function...not to mention full of Omega-6 fats that drive inflammation.  There are several articles in this blog that discusses Paleo type foods and diets.  

            Now onto neurotransmitters.   Here is a list of a few of the important neurotransmitters in the brain:

•      Gamma amino butyric acid (GABA)-needed for motor control, stable mood and vision and associated with epilepsy, anxiety, difficulty sleeping, inability to concentrate, restlessness and Huntington’s disease.  Gluten has been shown to trigger GABA imbalances as well as elevated blood sugar.  Folks with autoimmune disorders, celiac disease and gluten intolerance often have GABA imbalances and a higher rate of autism.  Magnesium, B-12, P-5-P (active form of B-6) and folic acid are important co-factors. Too much sugar in the diet can cause imbalances.
•            Glutamate-needed for memory and associated with Alzheimer’s disease.  Sources include meats, veggies and nuts.  Elevated blood sugar impairs glutamate function. 
•            Dopamine-this is largely responsible for feeling pleasure and modulating mood. A loss of dopamine in certain parts of the brain causes the muscle rigidity typical of Parkinson’s disease.  Precursors are found in meat, eggs, cheese and chocolate.  Primary precursor is amino acid phenylalanine.  Blood sugar imbalances impair dopamine balance. 
•            Serotonin-is needed for stable moods, feeling content, confident, regulating sleep and appetite.  Imbalances are associated with depression, suicide, impulsive behavior, and aggressiveness.  Precursors are foods rich in tryptophan, such as meats and certain veggies like spinach. Magnesium, B-12, P-5-P (active form of B-6) and folic acid are important co-factors. Too much sugar in the diet can cause imbalances.  
•       Acetylcholine (acetic acid)-is involved in the formation of memories and secretion of hormones. Poor memory and Alzheimer’s disease are associated with a lack of acetylcholine in certain regions of the brain.  Imbalances include “brain fog,” difficulty learning and a loss in spatial orientation (getting lost easily.) Sources rich in choline, the primary precursor, include liver, beef, egg yolk, cream nuts and cheeses.  Supporting co-factors include L-acetyl carnitine and pantothenic acid.  Elevated blood sugar and low levels of EFA’s (essential fatty acids) can cause imbalances.

From a nutritional standpoint, what can we do to help with the balance of these neurotransmitters?  Pretty simple, eat plenty of animal fats and proteins from quality sources that are wild caught or grass-fed, lots of veggies, supplement with fish oil, magnesium, B-12 and Vitamin-D if necessary, stop eating wheat and keep carbs low.  This means also means keeping cortisol under control since it elevates blood sugar and also damages the brain.  I know many of you will remember from past articles that cortisol is the stress hormone that suppresses testosterone and accelerates aging.  One supplement that reduces cortisol that has gathered a lot of evidence is phosphatidylserine.  It has been shown to protect the brain (which makes sense since our brain is full of phosphatidylserine,) reduce cortisol, and improve cognitive function.  I personally love this stuff and even use it on occasion as a sleep aid.  I order mine in bulk powder from Health Supplement Wholesalers, which is a quality source that is less expensive.

From a hormonal standpoint, what can we do to promote brain health?  Exercise, stay happy, have fun, manage and choose your outlook/perspective, which will keep stress low.  When I say exercise, I mean strength training as a foundation (especially as we get older) mixed with some occasional endurance/cardio and high intensity interval…try to keep it fun, perhaps take up some grappling, boxing or other sport.  Exercise increases oxygen to the brain, but remember too much exercise can be just as bad by driving cortisol levels too high.

Two books that I have recently read: Grain Brain by David Perlmutter and Why Isn’t My Brain Working? By Datis Kharrazian are both fascinating books that explore the effects of nutrition, toxins and stress on our neurological function.  Both discuss the dangers of the typical American diet and connection with the rise in neurological diseases. It also discusses how many of the standard methods of treating these disorders with prescription drugs, especially statins, just adds fuel to the fire. 

The first book, Grain Brain, focuses primarily on the damage that wheat has done to our bodies, brains and overall health of our society.  It is a fairly easy read and provides very simple guidelines for anyone wanting to improve their health.  The second book, Why Isn’t My Brain Working is a bit more technical and detailed.  Great book nonetheless.  It goes into detail on particular symptoms, case studies and various treatments.  

So in summary, to improve our brain function and to keep it young, here are a few things we can put on our list:

·      Exercise your brain, find ways to challenge it and new things to do

·      Exercise your body
     ·      Keep cortisol low

o   Sleep

o   Meditate

o   Find ways to be happy

o   Elevate testosterone, which improves brain function, with strength training

o   Supplement with phosphatidylserine if needed

·      Eat healthy fats and reduce inflammation

o   Quality animal sources

o   Un refined coconut oil

o   Extra virgin olive oil

o   Butter from grass-fed cows

o   Supplement with fish oil if needed

·      Eat quality proteins

·      Eat lots of veggies

·      Avoid processed vegetable oils and hydrogenated oils

·      Keep sugar and carbs low

·      Stop eating wheat

·      Support neurotransmitter function with diet as much as possible

·      Supplements of interest

o   B-12 (methylcobolomine is the active form)

o   Vitamin-D

o   Magnesium

o   P-5-P

o   Acetyl L-carnitine

o   Choline

Folks, the rapid rise in these neurological diseases and disorders are very new.  Fifty years ago, our grandparents would have never heard of most of these disorders and diseases because they were very rare and, back then, folks ate different foods than we do now.  By understanding how our brain works and what it needs to be healthy is a step towards keeping it working the way it designed to work.  Getting older doesn’t have to mean having our mind slowly waste away.  With a little knowledge and practice we can look forward to staying sharp, happy and keeping our brain “young” as we get older!

References:

Braverman, Eric MD.  Younger Brain, Sharper Mind.  Rodale Inc. 2011.

Kendrick, Malcolm.  The Great Cholesterol Con.  John Blake Publishing.  2007.

Kharrazian, Datis DHSc, DC, MS.  Why Isn’t My Brain Working?  Elephant Press.  2013.

Moore, Jimmy and Eric C. Westman.  Cholesterol Clarity, What the HDL is Wrong With My Numbers?  Victory Belt Publishing.  2013.

Perlmutter, David MD.  Grain Brain.  Little, Brown and Company.  2013.