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Welcome to Week 11! What's on your plate?
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Presentation
For this exercise please prepare a little piece of food, the size of a cranberry, blueberry, almond or dark chocolate.
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If you missed the class, you can see a recording by clicking in HERE
Nutrition and the Brain
Nutrition and the Brain
Much has been written about the specific nutrients that can affect our cognition. Now, there is growing evidence of the importance of diet on the functions of the brain, both in neuron connectivity and in brain plasticity.
To begin with, a little background on nutrition and the brain. The brain needs special materials to survive, such as glucose, vitamins, minerals and other essential chemicals. By eating the right foods, the brain is able to grow new connections, as well as add myelin to axons (which helps speed processing in the brain). Some of the terms related to nutrition include:
Amino acids: building blocks of proteins.
Protein: A large molecule made from amino acids.
Vitamin: Substance from food, which enables function.
Essential vitamin and minerals: Needed by the body, but not produced. These materials must be ingested as food.
Lipids (fats): Essential for brain function. Most important ones are the Omega 3 and Omega 6 fatty acids. Diets without Omega 3 can cause learning, motivation, and motor problems, and can affect the neurotransmitters dopamine and serotonin. Omega 6 fatty acids are important for brain function, affecting neurotransmitter release and the ability of neurons to use glucose.
Neurotransmitters are chemicals that are released from one neuron and then join receptors at a second neuron. They are especially important in the brain. Some of the neurotransmitters in the brain include (Synapses, 2010):
Acetylcholine: Involved in wakefulness, attentiveness, anger, aggression, sexuality, and thirst. A decrease in acetylcholine is seen in Alzheimer’s disease.
Dopamine: Controls movement and posture, also modulates mood and assists in positive reinforcement and dependency. The loss of dopamine causes rigidity seen in Parkinson’s.
GABA: Contributes to motor control, vision and cortical functions. It also regulates anxiety.
Glutamate: Associated with learning and memory.
Norepinephrine: Important for attentiveness, emotions, sleeping, dreaming, and learning. When released as a hormone, it causes blood vessels to contract and heart rate to increase. It is associated with mood disorders such as manic depression.
Serotonin: Regulates body temperature, sleep, mood, appetite, and pain. Imbalances in serotonin can result in depression, suicide, impulsiveness, and aggressiveness.
Your diet can affect neurotransmitters
Some foods contain the necessary starting materials for neurotransmitters. If a diet is deficient in this precursor food, the brain will not be able to produce some neurotransmitters. Some of the foods that help produce neurotransmitters include (Nutrition and the Brain, 2010):
Choline: Found in eggs, liver, and soybeans; used to make acetylcholine.
Glutamic Acid: Found in flour and potatoes; used to make glutamate.
Phenylalanine: Found in beets, soybeans, almonds, eggs, meat, and grains; used to make dopamine.
Tryptophan: Found in eggs, meat, skim milk, bananas, yogurt, milk, and cheese; used to make serotonin.
Tyrosine: Found in milk, meat, fish, and legumes; used to make norepinephrine.
Watch a fun TED-Ed video presentation titled, “How the Food You Eat Affects Your Brain.” It’s an excellent review of what happens in your brain when you eat (4:52 minutes).
Saturated fats
Saturated fats
Saturated fats have been shown to actually reduce the molecules that support cognitive processing and increase the risk of neurological dysfunction.
Saturated fats can raise blood levels of the bad cholesterol (LDL). When LDL builds up, it damages the arteries, which is bad for the heart. However, this is also bad for the brain. Diets high in cholesterol and fat might speed up the formation of beta-amyloid plaques in the brain. These sticky protein clusters are associated with the damage that occurs in the brains of Alzheimer’s disease patients.
The evidence against saturated fats was evidenced in a study at Brigham and Women’s Hospital, where women who ate the most saturated fats from foods such as red meat and butter performed worse on tests of thinking and memory than women who ate the lowest amounts of these fats (Butter on the Brain? Think Again, 2012).
ApoE is a protein that helps remove amyloid beta proteins out of the brain. In a study in JAMA Neurology, it was found that people on a high saturated fat, high sugar diet showed a change in their ApoE, a change that would make the ApoE less able to clear amyloid proteins.
There are different forms of ApoE (2, 3 and 4) and it seems that ApoE4 is the slowest in removing beta-amyloid from the brain. It is also associated with an increased risk of cognitive decline. The study results suggested that saturated fats decrease ApoE’s ability to remove beta-amyloid from the brain (Dietary Saturated Fat & the Risk of Alzheimer's, 2013).
The good fats
Good fats, also known as healthy fats, are important for maintaining optimal health. Here are some of the best types of good fats for the body:
Omega-3 fatty acids: These fats are found in fatty fish like salmon, tuna, and sardines, as well as in walnuts, flaxseeds, and chia seeds. Omega-3s can improve heart health, brain function, and reduce inflammation in the body.
Monounsaturated fats: These fats are found in olive oil, avocados, nuts, and seeds. Monounsaturated fats can help reduce LDL (bad) cholesterol levels in the blood and lower the risk of heart disease.
Polyunsaturated fats: These fats are found in plant-based oils like sunflower, soybean, and corn oil, as well as in fatty fish. Polyunsaturated fats are important for brain function and can help lower the risk of heart disease.
Medium-chain triglycerides (MCTs): These fats are found in coconut oil, palm kernel oil, and dairy products like butter and cheese. MCTs can be quickly converted into energy by the body and can also help with weight loss.
Conjugated linoleic acid (CLA): This type of fat is found in grass-fed beef, dairy products, and supplements. CLA can help with weight loss, improve insulin sensitivity, and reduce inflammation in the body.
It's important to consume these good fats in moderation as part of a healthy and balanced diet.
While saturated fats are something to avoid in order to protect your memory, other types of fats (specifically the mono-and polyunsaturated fats) may actually preserve your memory. Foods rich in healthy unsaturated fats (such as olive oil, fish, and nuts).
It is still too early to recommend any memory enhancing foods, but doctors suggest that anything that is good for the heart is also good for the brain. Protecting the blood vessels that feed into the brain will enhance the supply of blood and nutrients to the brain, creating a healthier environment for the brain. A healthy diet reduces the risk for high blood pressure, diabetes, and obesity, which can all contribute to memory loss (Boost Your Memory by Eating Right, 2012).
Supplements may sound good, but they are largely untested. The information tends to be based on anecdotal evidence only. More proof is needed.
It is still too early to recommend any memory enhancing foods, but doctors suggest that anything that is good for the heart is also good for the brain. Protecting the blood vessels that feed into the brain will enhance the supply of blood and nutrients to the brain, creating a healthier environment for the brain. A healthy diet reduces the risk for high blood pressure, diabetes, and obesity, which can all contribute to memory loss (Boost Your Memory by Eating Right, 2012).
Supplements may sound good, but they are largely untested. The information tends to be based on anecdotal evidence only. More proof is needed.
It is still too early to recommend any memory enhancing foods, but doctors suggest that anything that is good for the heart is also good for the brain. Protecting the blood vessels that feed into the brain will enhance the supply of blood and nutrients to the brain, creating a healthier environment for the brain. A healthy diet reduces the risk for high blood pressure, diabetes, and obesity, which can all contribute to memory loss (Boost Your Memory by Eating Right, 2012).
Supplements may sound good, but they are largely untested. The information tends to be based on anecdotal evidence only. More proof is needed.
It is still too early to recommend any memory enhancing foods, but doctors suggest that anything that is good for the heart is also good for the brain. Protecting the blood vessels that feed into the brain will enhance the supply of blood and nutrients to the brain, creating a healthier environment for the brain. A healthy diet reduces the risk for high blood pressure, diabetes, and obesity, which can all contribute to memory loss (Boost Your Memory by Eating Right, 2012).
Supplements may sound good, but they are largely untested. The information tends to be based on anecdotal evidence only. More proof is needed.
It is still too early to recommend any memory enhancing foods, but doctors suggest that anything that is good for the heart is also good for the brain. Protecting the blood vessels that feed into the brain will enhance the supply of blood and nutrients to the brain, creating a healthier environment for the brain. A healthy diet reduces the risk for high blood pressure, diabetes, and obesity, which can all contribute to memory loss (Boost Your Memory by Eating Right, 2012).
Supplements may sound good, but they are largely untested. The information tends to be based on anecdotal evidence only.
Healthy Eating
Healthy Eating
A longitudinal study on healthy eating and cognitive decline found that there was a lower risk of cognitive decline among those with the healthiest diet, in fact a 24% decrease in risk when compared to those with the worst diets.
The “healthy diet” consisted of:
Fruits and vegetables
Healthy fats
Less sugar
Hidration
Vitamin B12
According to The Journal of Geriatrics Society (2012), there is a concern that some cognitive decline may be the result of inadequate vitamin B-12 in older adults. Vitamin B12 is of concern for some older adults because the ability to absorb this nutrient can decrease with age and use of certain medications can decrease absorption. Older adults are encouraged to meet the recommendations for protein foods (e.g., animal meat, fish, dairy foods), a common source of vitamin B12, and include foods fortified with vitamin B12, such as breakfast cereals. Nutritional yeast is a good vegetarian source. Some individuals also may require vitamin B12 dietary supplements. Individuals are encouraged to speak with their healthcare provider to determine what, if any, supplementation is appropriate.
For ideas on how to eat more Vitamin B12, please click here and you will be linked to The Journal of Geriatric Society.
Watch this short video about Vitamin B12
Calcium and vitamin D work together, like a lock and key, to help maintain your bone health. Try to have three servings (3 cups) of vitamin D-fortified milk or yogurt each day. Other calcium-rich foods include dark green leafy vegetables, canned fish with soft bones and fortified dairy alternatives (e.g., soy, almond, oat beverages) and cereals – before you make your choice, you can check the nutrition facts label for Vitamin D content. If you take a calcium supplement or multivitamin, choose one that contains vitamin D as well. Weight-bearing physical activity is also a great way to keep bones strong and healthy.
Check the Serving size first. All the numbers on this label are for a 2/3-cup serving.
This package has 8 servings. If you eat the whole thing, you are eating 8 times the amount of calories, carbs, fat, etc., shown on the label.
Total Carbohydrate shows you types of carbs in the food, including sugar and fiber.
Notice the dietary fiber, vitamins, and minerals (including Calcium and Vitamin D).
Be mindful of saturated fat, sodium, and added sugars. Avoid trans fat.
Older adults have lower magnesium intakes according to national dietary surveys. Aging also causes decreased absorption of magnesium in the gut and increased excretion in urine. Furthermore, older adults are more likely to be on medications for chronic diseases that can lower magnesium stores.
The interplay of magnesium and vitamin D
The reason you may see magnesium included in a bone health vitamin is because the mineral plays an important role in converting vitamin D into its active form. Enzymes that produce and break down vitamin D require magnesium. [10] Magnesium also helps the liver and kidneys to metabolize vitamin D. Therefore, a deficiency of magnesium may reduce the body’s ability to use vitamin D even if vitamin D supplements are taken, which may in turn negatively affect the absorption of calcium.
Fiber-rich foods can help keep your colon healthy and to help you stay regular. Fiber also can help lower your risk for heart disease, maintain a healthy weight and prevent type 2 diabetes. Excellent sources of fiber include vegetables, fruit, beans, lentils, green peas and whole-grains (such as brown rice, quinoa, bulgur, corn, oats, whole-grain breads and cereals).
Soluble Fiber – dissolves in water, creates a gel, slows digestion (foods: nuts, seeds, legumes (lentils, beans, and peas, for example), oat cereals, fruit pectin (found in citrus fruits, apples, pears, apricots, and peaches), and some vegetables, such as carrots)
Insoluble Fiber – draws water into your stool, making it softer/easier to pass with less strain on bowel (foods: whole grains, wheat and corn bran, popcorn, seeds, nuts, broccoli, cabbage, root vegetables, onions, green leafy vegetables, and fruit and vegetable skins)
Physiological Health Effects of Fiber
•Lowering blood glucose
•Lowering cholesterol levels
•Lowering blood pressure
•Increase in frequency of bowel movements (improved laxation)
•Increased mineral absorption in the intestinal tract
•Reduced energy intake (for example, due to the fiber promoting a feeling of fullness).
Increasing potassium along with reducing sodium (salt) may lower your risk of high blood pressure. Fruits, such as bananas, vegetables, such as cooked spinach, sweet potatoes and milk and yogurt are good sources of potassium. Choose and prepare foods with little or no added salt.
Here is another fun video called, “What is the Healthiest Diet?” It summarizes what some believe is the healthiest way to eat—using a plant-based diet (2:23 minutes).
Your Brain on Food
Your Brain on Food
Gary Wenk, professor of Psychology & Neuroscience at Ohio State University, wrote an interesting piece in Psychology Today about how food affects our brain (Wenk, 2010). He breaks the food into three categories:
What happens when eating too much sugar?
Watch a 5 minute video on sugar the the brain:
Category 1: Foods with Instant Effects
Some foods promote instant effects. These foods include coffee, sugar, some spices, and some drugs (like alcohol, nicotine, and marijuana). The effect varies on how much of the food reaches the brain to produce an effect that we can notice and associate with consuming that food. With alcohol, nicotine, and marijuana, this may happen rather quickly. However, for things like sugar and spices, the effect may not be immediate. For example, nutmeg is a hallucinatory substance. To reach this level, you would need to ingest the entire canister, which would produce a terrible case of diarrhea and hallucinations lasting up to 24 hours.
Category 2: Foods That Build Up Slowly in the Brain
Other foods affect the brain more slowly--over a period of a few days to weeks. These foods include some amino acids, carbohydrates with a high glycemic index (like potatoes, bagels, and rice), some minerals, chocolate, and water-soluble vitamins.
The purpose of these foods is to enhance neurotransmitters in the brain. For example, warm milk before bed may make you drowsy because it contains tryptophan (which produces a relaxation response in the brain). Again, the problem is getting the right dose in the brain to notice any effects.
So what is the evidence behind cognitive effects in the brain as a result of a particular food? Mostly, this is related to what happens when we don’t get enough of them. For example, too little tryptophan causes depression and anger (and has been blamed for wars and cannibalism, according to Dr. Wenk). Too little sugar or water soluble vitamins (the Bs and C) will induce changes that we will notice after a few days of deprivation. (This is why it is difficult to quit sugar cold turkey).
Some will say that giving high doses of nutrients will rapidly improve mood or thinking; this is not the case. Foods such as this would take far more time to affect the brain than the foods in the first category (coffee, sugar, and the drugs mentioned).
Category 3: Slow-acting, Life-time Dosing Nutrients
This third category, those slow-acting nutrients that you are encouraged to take forever, have been in the news quite a bit. These foods include anti-oxidants such as fruits and vegetables, fish, olive oil, fruit juices, anti-inflammatory plants, cinnamon, spices. The foods also include fat-soluble vitamins, nuts, legumes.
Those who ingest these regularly do not report sudden changes in their thinking or moods (unless they consume a large amount at once), but they do benefit from regular consumption over the lifespan. The reason behind their success is that these foods protect the brain against the one thing that we can’t avoid: oxygen.
People who live the longest tend to eat food rich in anti-oxidants, or simply eat less food.
Ultimately, to alter brain function or slow brain aging, you need to consume foods that target specific chemical processes. Unfortunately, there is no reward in our brain when we do so. However, our brains do reward us when we eat sugar, fat, and salt, which lead to obesity, a risk factor for dementia.
"Top 3 Foods That Age Your Brain and Body" by Austin Perlmutter MD
This is a very interesting article about the conection between nutrition and brain health:
Additional Videos
Additional Videos
Nutrition and Your Brain: The Latest Discovery Alzheimer's Association (Retrieved April 26, 2021). U.S. Pointer: A Lifestyle Intervention Trial to Support Brain Health and Prevent Cognitive Decline. https://www.alz.org/us-pointer/overview.asp Alzheimer's Association: This is a 50-minute podcast, featuring Dr. David Perlmutter.
Gary Wenk: "Your Brain on Food." This is an 80-minute lecture, but worth the time.
Karen Mayo: "Mindful Eating." (7:38 min).
Would you like to eat less meat?
If you would like to eat less meat, click here for an article on a look at cultures that already do.
Microbiome and the connection to Brain Health
Watch this short video to learn what is Microbiome
The microbiome refers to the diverse collection of microorganisms, including bacteria, fungi, viruses, and archaea, that reside in and on the human body, as well as in the environment around us. These microorganisms play important roles in various biological processes, such as digestion, immune system function, and metabolism. The microbiome is increasingly recognized as an important factor in human health and disease, and research in this field is rapidly expanding.
The microbiome refers to the collection of microorganisms that inhabit a particular environment, such as the human gut. Recent research has shown that the microbiome can have a significant impact on brain health and function through the gut-brain axis.
Learn more about the fascinating connection between the Microbiome and health, including Brain Health!! Please watch this interesting Ted Talk (11.28 minutes)
The gut-brain axis is a bidirectional communication pathway between the gut and the central nervous system. The microbiome can influence the gut-brain axis by producing neurotransmitters and other signaling molecules that can affect brain function. Additionally, the microbiome can modulate the immune system and inflammation, which can also impact brain health.
Watch this documentary in netflix if you would like to know more about the Microbioma:
Hydration and the Brain
The level of hydration affects the brain in very important ways. Being the organ that takes most of the energy and being conformed by 75% of water, water is vital for the brain’s functioning. Usually, it is hard to notice dehydration before feeling dizziness and dried skin. But even that we do not realize, the brain does.
According to Going (2010), our brains depend on proper hydration to function optimally.
Brain cells require a delicate water balance to operate, if not, brain cells lose efficiency and could be difficulty keeping our attention. focus, short and long memory.
Dehydration may cause:
Difficulty to focus because the brain conserving its resources
Memory slows down
It becomes difficult to concentrate
Time of reaction slows down
Water helps to:
Increase the blood flow to the brain
Boost the oxygenation and hydration
Balance and regulate stress and anxiety
Gets read of the brain waste substances
Drink everyday water to create a good habit and to keep homeostatic balance, maintaining cognitive ability (5 Amazing Ways Drinking Water affects your Brain, 2018).
The BrainHQ Connection
The BrainHQ Connection
The BrainHQ website contains a section on “Brain Resources” devoted to brain and nutrition. To learn how to incorporate more of these foods into your brain healthy lifestyle, check out this link: Brain Foods and Brain Healthy Nutrition.
Conclusion
Conclusion
We have learned about the importance of diet on the functions of the brain, both in neuron connectivity and in brain plasticity. We also realize how difficult it can be to be consistent in making the right nutritional choices. Not often is there an immediate reward signal generated in our brain for eating healthy like there is when one consumes a sugary, salty, or fatty treat, which is unhealthy. This can make it difficult to choose to eat healthy foods where the rewards are not always so immediate.
It is therefore good to gain an understanding of nutrition’s effects on our brains to help us make those better choices, and to make and keep a commitment to healthful eating.
Works Cited
Works Cited
5 Amazing Ways Drinking Water Affects your Brain. September, 2018. https://steptohealth.com/5-amazing-ways-drinking-water-affects-brain/
Alzheimer's Association (Retrieved April 26, 2021). U.S. Pointer: A Lifestyle Intervention Trial to Support Brain Health and Prevent Cognitive Decline. https://www.alz.org/us-pointer/overview.asp Alzheimer's Associaton.
Boost your memory by eating right. August 1, 2012. http://www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right.
Butter on the Brain? Think Again. June 8, 2012. http://www.brighamandwomens.org/about_bwh/publicaffairs/news/publications/DisplayBulletin.aspx?articleid=5609.
Dietary Saturated Fat & the Risk of Alzheimer's. August 13, 2013. http://blog.alz.org/dietary-saturated-fat-the-risk-of-alzheimers/.
Gowin, J. Ph.D. “Why Your Brain Needs Water.” October 2010. Retrieved from: https://www.psychologytoday.com/us/blog/you-illuminated/201010/why-your-brain-needs-water
Scarmeas, Nikolaos M.D., et. al. "Mediterranean Diet and Risk for Alzheimer’s Disease." Ann Neurology, June 2006: 912-921.
Smyth, Andrew, et. cal. Healthy eating and reduced risk of cognitive decline. October 2012. http://www.neurology.org/content/early/2015/05/06/WNL.0000000000001638.
Synapses. October 2010. http://thebrain.mcgill.ca/flash/i/i_01/i_01_m/i_01_m_ana/i_01_m_ana.html.
Tuso, P. et al. Nutritional Update for Physicians: Plant Based Diets. Spring 2013. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/.
Vitamin B-12 and Folate Status in Relation to Decline in Scores on the Mini-Mental State Examination in the Framingham Heart Study. August, 2012. https://agsjournals.onlinelibrary.wiley.com/doi/10.1111/j.1532-5415.2012.04076.x/abstract;jsessionid=6FCF26718925D1F3FA07F47CF2D554E7.d04t01
Wenk, Dr. Gary L. How does food affect our brain. October 25, 2010. https://www.psychologytoday.com/blog/your-brain-food/201010/how-does-food-affect-our-brain.
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