Nutrition for Memory and Mood - PT1
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 pollutants 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 noticeable 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 approximately 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 neurotransmitters, 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 neurotransmitters to produce the desired effects and can ultimately cause disease. Serotonin, dopamine and norepinephrine are the most commonly known neurotransmitters. 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.
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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.
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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 flax-seed oil 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.
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