By Greer Burcky, MS, RDN/LDN, CPT – Registered Dietician/Performance Coach
Maintaining brain health as we age is paramount for preserving cognitive function and overall well-being. While genetics certainly plays a role in the aging process, it’s crucial to understand that lifestyle factors such as nutrition significantly impact brain health and the risk of age-related cognitive decline and neurodegenerative diseases. This understanding empowers us to make informed dietary choices that can positively influence our brain health. It involves delving into the intricate relationship between nutrition and brain function, including the influence of macronutrients and micronutrients on the microbiota-gut-brain axis.
Our digestive system takes part in hormone production and regulates our mood and appetite! Many believe our GI tract communicates directly to our brain and vice versa to ensure homeostasis.
1. Macronutrients and Brain Health: Macronutrients, including carbohydrates, fats, and proteins, are essential for providing energy and supporting various physiological functions, including brain health. Keeping a balance of each macronutrient is vital in controlling stable blood sugar and energy levels. Something we need to consider as we age is blood sugar control. PET scans have been used to show impaired glucose transport in neurons of older adults suffering from Alzheimer’s in the temporal, parietal, and frontal lobes. Also, the greater variability in our glycemic control the worse our cognitive dysfunction. This is caused by the oxidative stress and neuroinflammation from high glucose levels and insulin resistance. It is vital to prioritize complex carbohydrates such as starchy vegetables and fruits as they provide sustained energy release and essential nutrients.
Something we need to consider as we age is blood sugar control. PET scans have been used to show impaired glucose transport in neurons of older adults suffering from Alzheimer’s in the temporal, parietal, and frontal lobes. Also, the greater variability in our glycemic control the worse our cognitive dysfunction. This is caused by the oxidative stress and neuroinflammation from high glucose levels and insulin resistance.
2. Fats and Brain Function: Healthy fats, such as omega-3 fatty acids found in fatty fish, nuts, and seeds, play a crucial role in maintaining brain structure and function. Studies have shown that omega-3 fatty acids are associated with a reduced risk of cognitive decline and may help protect against neurodegenerative diseases like Alzheimer’s. Additionally, monounsaturated fats found in olive oil and avocados have been linked to improved cognitive function.
Olive oil contains a monounsaturated fatty acid, oleic acid, which is neuroprotective!
3. Proteins and Cognitive Health: Protein is essential for building and repairing tissues, including brain tissue. Adequate protein intake supports neurotransmitter function, vital for communication between brain cells. Including lean protein sources such as chicken, turkey, grass fed beef, bison, pasture raised pork, salmon, shrimp, scallops, eggs, and good quality protein powders/supplement in the diet can help maintain cognitive function and muscle mass, especially in older adults.
4. Microbiota-Gut-Brain Axis and Nutrition: Emerging research has highlighted the importance of the microbiota-gut-brain axis in brain health and cognitive function. The gut microbiota, composed of trillions of microorganisms, plays a crucial role in regulating inflammation, neurotransmitter production, and nutrient metabolism, all influencing brain health. Consuming a diverse range of fiber-rich foods, fermented foods, and prebiotics supports healthy gut microbiota, which in turn benefits brain function.
Some great fermented foods to include are kefir, plain yogurt, sauerkraut, and kimchi!
5. Micronutrients and Brain Aging: Micronutrients, including vitamins and minerals, are essential for various biochemical processes in the brain. For example, antioxidants such as vitamin C, vitamin E, and beta-carotene help protect brain cells from oxidative stress, which is implicated in neurodegenerative diseases. B vitamins, including folate, vitamin B6, and vitamin B12, are crucial for cognitive function and the production of neurotransmitters. Adequate intake of micronutrients through a balanced diet can support brain health and slow mental decline with age.
Eating a variety of colorful foods is a great way to ensure you are getting as many micronutrients as possible. Things like Brussel sprouts and purple cabbage have a compound present called sulforaphane which has antioxidant, antimicrobial, and anti-inflammatory properties. Beets and blueberries have anthocyanins present which have antioxidant properties and help with inflammation!
Another nutrient pack food is liver! Liver has B12, folate, iron, magnesium, selenium, zinc, and vitamin A. 3.5 ounces of beef liver contains 860% of your daily intake for Vitamin A!
6. Nutrition and Neurodegeneration: Poor dietary habits characterized by excessive intake of processed foods, sugars, and unhealthy fats are associated with an increased risk of neurodegenerative diseases. Conversely, adherence to a Mediterranean-style diet rich in fruits, vegetables, whole grains, fish, and olive oil has been linked to a lower risk of cognitive decline and neurodegenerative conditions like Alzheimer’s disease. The Mediterranean diet’s emphasis on healthy fats, and protein intake provides a wealth of nutrients that support brain health and reduce inflammation.
The relationship between nutrition and brain health is multifaceted, with various macronutrients and micronutrients playing critical roles in maintaining cognitive function and reducing the risk of neurodegenerative diseases. Individuals can support their brain health as they age by prioritizing a balanced diet rich in whole foods. However, consulting with a healthcare provider or registered dietitian for personalized nutrition recommendations based on individual health status and dietary needs is essential. Aging well involves nurturing the body and nourishing the mind through informed nutritional choices.
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Sources:
Melzer TM, Manosso LM, Yau S-y, Gil-Mohapel J, Brocardo PS.
In Pursuit of Healthy Aging: Effects of Nutrition on Brain Function. International Journal of Molecular Sciences. 2021; 22(9):5026.
https://doi.org/10.3390/ijms22095026