The Importance of Eating a Brain-Healthy Diet

We are constantly thinking about food:

• What foods should I eat?
• What foods should I avoid?
• How will this food affect my heart or cholesterol?
• Will this food make me gain weight?

However, do we think enough about how the food we eat will affect our brain?

The food we choose to eat is a lifestyle choice that we get to make for ourselves.  The foods we eat can have a significant impact on our physical, mental, and even social well-being. People choose to follow specific dietary guidelines or restrictions for many reasons – health, ethical, environmental, and cultural preferences are the most common reasons.

Dietary management is a common recommendation for many chronic health conditions, such as diabetes, obesity, heart disease, high blood pressure, and high cholesterol. Our food choices can have a significant impact on our health, as the nutrients and substances we consume through the food we eat play a crucial role in our body’s functioning. 

The Brain-Food Connection
Only recently has diet been scientifically recognized as a way of protecting our brains from disease, as well. There is a growing body of research on the health effects to our brain of specific foods, dietary patterns and lifestyle factors. Understanding how different nutrients are transported across the blood-brain barrier can help us better understand the effects of diet on brain health and function.

Your brain is the organ most easily damaged by a poor diet. The only way our brains receive nourishment is from the foods we eat. Nutrients from digested food enter the bloodstream and get to our brain through a complex network of specialized blood vessels known as the blood-brain barrier. This barrier helps to regulate the flow of nutrients, oxygen and other substances into the brain while keeping out harmful substances, such as toxins and pathogens.

Nutrients such as glucose, amino acids, and some vitamins can cross the blood-brain barrier at special locations on the surface of the brain’s blood vessels. Other nutrients, such as certain fatty acids, may require specialized carrier proteins or enzymes to cross into the brain. The blood-brain barrier is permeable to some substances, such as alcohol and some drugs, which can affect brain function and health.

The Standard American Diet (SAD)
According to The Dietary Guidelines for Americans, the Standard American Diet (SAD) is sad for many reasons. SAD is characterized by high amounts of sodium, saturated fat, processed and refined foods, sugar and processed oils. It is also lacking in fruits, vegetables, whole grains and lean protein sources. 

Unfortunately, SAD is associated with an increased risk of chronic diseases such as obesity, diabetes, heart disease and some forms of cancer.  It is also associated with chronic inflammation, which has been linked to a higher risk of chronic diseases, including Alzheimer’s disease and depression.

Diets to Promote Brain Health
There is mounting evidence that adopting a brain-healthy diet is an important key to a healthy brain. It can prevent or delay the signs and symptoms of dementia and can also reduce the risk/severity of other chronic diseases that impact the brain (heart disease, diabetes, metabolic disorders).

Although there is no single “best” diet for promoting brain health, research suggests that the following dietary patterns are associated with improved brain health and function:

1. Mediterranean diet: The Mediterranean diet is characterized by a high amount of fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil, and moderate amounts of dairy, poultry, and red wine. Studies have shown that this dietary pattern is associated with a lower risk of cognitive decline and Alzheimer’s disease. (Learn more about the science behind the Mediterranean diet in our past blog.)
2. DASH diet: The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes high amounts of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, and is low in sodium, sugar, and saturated and trans fats. This dietary pattern has been shown to improve cognitive function in older adults.
3. MIND diet: The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a hybrid of the Mediterranean and DASH diets, emphasizing high amounts of leafy green vegetables, berries, nuts, whole grains, fish, and poultry, and low amounts of red meat, butter, cheese, and fried foods. Studies have shown that this dietary pattern may help to slow cognitive decline and reduce the risk of Alzheimer’s disease.
4. Plant-based diets: Plant-based diets, which emphasize consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds while limiting or eliminating animal products, have been associated with improved cognitive function and reduced risk of cognitive decline.

The Importance of Water
Your brain is composed of approximately 75-80% water. Water is necessary in the brain for chemical reactions, transport of oxygen in the blood, absorption of nutrients, and elimination of waste products. Drinking enough water also helps regulate body temperature, ensuring that the brain stays at an optimal temperature for proper function.

Dehydration can cause brain cells to shrink and the brain to lose volume. Chronic dehydration can lead to brain fog, brain damage and cognitive decline.  Research has shown that dehydration can impair cognitive function, including memory, attention and decision-making. Proper hydration has been shown to improve cognitive function and mood.

Hydration recommendations for health can vary, based on individual factors such as age, gender, body weight, level of physical activity, environmental conditions and medical conditions. It is typically recommended to drink at least eight 8-oz. glasses of water per day.  Some foods, especially fruits and vegetables, can also add additional hydration. (Learn more about ways to nourish your brain and body with water in our past blog.)

Tips for Improving Your Diet to Support Your Brain Health

1. Reduce the amount of processed foods (anything that comes in a package)
2. Increase servings of fruits and vegetables (add one more portion to lunch or dinner)
3. Increase servings of plant-based foods (add one more portion to each meal or snack)
4. Choose fresh, whole food options whenever possible (organic is best- review the dirty dozen shopping list here)
5. Include brain healthy fats (high in omega-3 fatty acids)
   1. Wild-caught fish (salmon, mackerel, sardines)
   2. Almonds, walnuts, flaxseeds, chia
   3. Avocado, olives, macadamia nuts
6. Decrease saturated fats from animal products
7. Eliminate trans-fats, shortening and partially hydrogenated vegetable oils
8. Decrease salt and sugar intake
9. Increase use of herbs and spices (learn more in our blog on how to season your brain) 

One of the Fastest Routes to Our Brain
We have control of the food that we put into our mouths. Food is a lifestyle choice that involves what we choose to eat, how we prepare our meals, where we source our ingredients, and with whom we share our meals. By making intentional food choices that support the health of our brain and body, we are in control of our brain health!

May you nourish to flourish,
LeAnne & Krystal