Nutrition for Memory and Mood
Brain facts: The brain is a big organ. Did you ever wonder why it is so hard to hold your head up? The brain weighs 2% of the total body weight. So in a 150 pound person, the brain alone would weigh three pounds. The brain is 78% water, 12% lipid (fat), 8% protein, the rest is made up of carbohydrates and other nutrients.
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As we age, many of us notice a loss of mental sharpness and think that this is just part of getting older, but aging cannot explain the current epidemic of severe mental deterioration.
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The fact is the human brain is highly susceptible to living in a modern 'developed' society. Poor lifestyle and diet, ongoing stress, smoking and environmental pol-lutants all damage fragile brain cells. Alcohol consumption and many pharmaceutical drugs can cause severe memory loss. More and more children are showing behavioral and learning difficulties linked to pollutant exposures, and such difficulties can persist into adulthood. Alzheimer’s has become so common it is now accepted as a disease of the elderly.
People who abuse their bodies through poor diet and lifestyle can experience mental fall-off as early as their 30's, and for many others the problems become really notice-able during their mid 40's. These people who perform the worst for their age group are at an increased risk of severe cognitive deterioration in later life, unless they make a commitment to rebuilding brain function.
The brain uses 20% of the body's energy. It requires constant oxygen which it receives from the bloodstream and uses approxim-ately 25% of all oxygen inhaled. Brain physiology is highly complex and has the power to influence everything we do.
Please remember that memory loss and mood problems could be related to more serious conditions that indeed require physician attention. Do not just chalk it up to “old age.” You could have an autoimmune disease, Alzheimer’s Disease, Parkinson’s, Lyme Disease, or other problems. It is not something to play around with. Go see your natural medicine MD.
The Brain and a Healthy Diet
The brain's fundamental cellular units are called neurons. Neurons have receptors which take messages from neuro-transmitters, which are chemicals in the brain that travel between cells. These neurotransmitters are able to bind to neuron receptors and create specific brain activities. The process is complex and the good condition of the protein and fat-based cell membranes in the brain is essential to its success. Changes in cell membranes actually occur from moment to moment and are uniquely affected by factors such as emotions, diet and the immune system. Even slight alterations in this specialized cell membrane design can have negative consequences on the ability of neuro-transmitters to produce the desired effects and can ultimately cause disease. Serotonin, dopamine and norepinephrine are the most commonly known neuro-transmitters. Too much or too little of certain neurotransmitters can result in conditions such as depression, anxiety or hyperactivity and may contribute to diseases of the brain such as Alzheimer’s or Parkinson's disease.
A healthy diet that attends to the specific needs of the brain may help neurons to achieve the most desirable chemical balance naturally. The brain being a hungry organ depends first of all on a healthy liver and gastrointestinal tract to use food well: to properly absorb nutrients and deliver them to the brain, to remove toxins and to maintain proper immune system activity.
Fat: Because the brain cells are largely composed of fat, the right kinds of fat in the diet are one of the most critical elements in creating and maintaining brain health.
The same precious Omega-3 fatty acids that promote healthy hearts can also help our brains. Primary sources of those health-giving fats are fatty cold-water fish including salmon, mackerel, anchovies, sardines, herring and Atlantic sturgeon.
Eat fish a minimum of three times a week. Canola, olive and are good plant sources of Omega-3 fatty acids, with flax seeds, which can also be ground and added to foods are also a good source.
DHA, one of the Omega-3 fatty acids, is the primary structural fatty acid in the gray matter of the brain, which promotes communication between brain cells by allowing synapses to remain soft and functional. By helping build myelin sheaths around nerve fibers, DHA facilitates chemical message transmittal. It helps the brain monitor mood and memory as well. As a component of breast milk, DHA promotes higher intelligence in children.
The B-complex vitamins work in chorus to promote brain and immune system health by protecting nerve tissue against oxidation, enhancing memory and insulating nerve cells. Your body requires B vitamins to produce many neurotransmitters. Besides meat, there are many good vegetarian sources of B vitamins, including whole grain pasta, grains, rice, wheat germ and nuts.
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Anti-oxidants: Because the brain in made up largely of fatty acids, it is susceptible to oxidation damage caused by free radicals - highly reactive molecules that attack and damage cell membranes, protein and even our genetic code - and in doing so bring about age and disease.
Antioxidants are nutrients which combat and neutralize free radicals. The primary weapons in this ongoing fight are vitamins C and E, carotenoids and the mineral selenium. Many foods are rich sources of antioxidants. Carotenoids are found in dark orange and dark green leafy vegetable, such as carrots, sweet potatoes, kale and spinach. Vitamin C is found in citrus fruits and vegetable like broccoli and peppers. Vitamin E is found in seeds and nuts as well as soybeans and vegetable oils. Selenium is present in seafood, grains and Brazil nuts. Supplementation or reinforcement of antioxidants is recommended since they are the major police force of the body, thought to deflect many chronic diseases, including heart disease, cancer, cataracts, Parkinson's and the aging process itself.
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We all want a brain that stays healthy when we're older, but we also want a brain that's working at top speed and efficiency today.
Food: Breakfast is the most important meal of the day. Start out the day with a meal that high in protein and low in carbs and sugar. This will help you achieve peak mental performance during the day.
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Caffeine can improve mental alertness but limit its use to prevent addiction. It can leave you with unpleasant withdrawal symptoms such as stress, anxiety and irritability, and can be detrimental to overall health. Alcohol slows brain function and should be avoided if high mental performance or concentration is required.
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A lifestyle which includes ample relaxation time, meditation, proper exercise and plenty of sleep all help to regenerate and invigorate our mental state.
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The effect of diet – the sugar connection:
We find in our patients at Caring Medical that most of the problems with the brain – whether it be mood or memory, are caused by the brain not getting enough or the appropriate energy. Without enough energy, the body feels irritable, fatigued, and the person is unable to concentrate.
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What does this happen? In 8/10 cases that we see here at the clinic, the cause is related to low blood sugar. Some people can eat one time per day and feel good. But the average person must eat throughout the day. One huge meal per day is not a good way to eat. The person will start out with a very low blood sugar and this will not be broken until the “fast” is broken with a meal. In the meantime, the person is suffering from the effects of low blood sugar. When the person eats, it produces a fast rise in blood sugar, with a resultant DROP after the meal. We all know what this feels like having eaten like this at Thanksgiving! Bottom line: Reduce simple carbs, increase protein and good fats.
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Hormones and Mood:
The brain likes the hormone Serotonin. It is the “happy hormone”. Serotonin is made from protein. If you do not get adequate protein in the diet, you will not get adequate serotonin. This is another reason to reduce simple carbs and sugar and to increase protein in the diet.
For women, progesterone is a calming hormone. Women with low progesterone levels are prone to agitation and irritability. Women who also have high testosterone levels are also prone to irritability as well. It is very beneficial to get your hormones checked for this reason. This can be especially problematic for a woman who is just starting to undergo menopause.
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It is not unusual for us to see women RUN into our office in a panic who are overcome with sudden anxiety and memory loss. Come to find out, they have just begun the process of menopause and have experienced sudden drops in hormone levels that are producing these symptoms. These can be alleviated with natural hormone replacement therapy.
Men, on the other hand, are energized by testosterone. However, if their levels of testosterone are high, and they have no “outlet” such as physical activity, exercise, sex with their spouse, etc., then they can experience severe mood problems, such as anxiety, irritability, and depression. Low levels of testosterone can also lead to lethargy, listlessness, inactivity, and resultant obesity. Again, it is important to get the levels checks.
Low cortisol levels (stress hormone) can also cause inability to handle stress well, which can definitely affect one’s mood. They may cry easily, feel depressed, and are filled with anxiety.
Heavy metals: Finally, heavy metal toxicity may play a role in mood and memory. There are many ways that we can become toxic to heavy metals. The most common one is from leakage from mercury fillings in our dental work. We also get heavy metal from some of the things we consume, such as Aluminum from canned products and cookware. It is best to avoid those things. Regular deodorant also contains aluminum, which should be avoided. Again, if you suspect this is a problem, find a physician who practices both traditional and non-traditional medicine and get checked out.
In summary: To improve brain function/mood/memory:
- Check hormones and supplement as needed.
- Check for heavy metals and get chelation if needed to remove them.
- Eat fish and omega 3 fatty acids regularly (fish at least three times per week)
- Eat adequate protein every day, lowering simple carbs, do not avoid meals
- Avoid heavy metals in food, dental work, cans, deodorant
- Add supplements
In short, the way we eat can not only help us be more intelligent, alert and successful in mental activities, but also more balanced in our emotions and behavior. The way to build a foundation for a healthy brain is with a healthy diet and supplementation.
Phosphatidylserine - phospholipid substance that is a major building block for brain membranes. Proven to boost energetic and electrical activity across the entire brain.
Phosphatidylcholine - found in soy products and lecithin. Readily converts to acetylcholine, the memory neurotransmitter in the brain.
L-Glutamine - used as an energy source by the brain and is converted into glutamic acid, essential for cerebral function, and GABA, an important neurotransmitter.
Acetyl L-Camitine - essential for converting fatty acids into metabolic energy, capable of readily crossing the blood brain barrier where it promotes the synthesis of acetylcholine.
Hyperzine A (club moss) - functions as a cholinesterose inhibitor which prevents the breakdown of acetylcholine.
Vinpocetine (periwinkle) - increases metabolism of the brain by increasing blood flow, increases the rate at which the brain cells produce ATP (energy) and speeds up the use of glucose and oxygen in the brain.
Co Q10 - plays a critical role in the production of energy in every cell of the body. Increases tissue oxygenation.
Ginko biloba - herb which increases blood flow and oxygen to the brain.
Gotu kola - herb which energizes the brain and increases alertness (great replacement for coffee drinkers).
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