Stress management is key for the brain. Sleeping well and deeply 7 to 9 hours nightly is important and critical for brain function. Mindfulness decreases stress. Exercise increrases insulin sensitivity and is great way to manage stress. Exercise has a strong effect on gut health and encourage diversity of bacteria especially if done outdoors. The microbes you grow can affect how well you sleep. You can prioritize your brain function by changing your diet. Eating more fibre, reducing your fat consumption and reducing sugar in your diet supports a healthier microbiome. 

Eat pre-biotic foods that good bacteria love (asparagus, broccoli, jicama, leeks, garlic, dandelion greens). Plants are better for brain health but if you choose to eat meat, make sure it is organic and grass fed and that it is raised without antibiotics. Eat probiotic foods (fermented foods) which encourage more microbial diversity and lower inflammation in the form of kim chi, sauerkraut, yogurt. Start with just a few forkfuls if you new to incorporating these foods. 

Some saurated fat is good for the brain in the form of avocadoes, olives, olive oil; a small amount of coconut oil is good for the brain. but lower saturated fat is best for overall brain function. Omega 3 fats are critical for lowering inflammation and can be found in small clean fish (SMASH), hemp seeds, ground flax seed, chia seeds, and wild seafood. You can get your levels of fatty acids tested if you are interested. In the meantime, keep eating a healthy diet to influence brain function.

Avoid consuming pesticides and herbicides by choosing non-GMO organic foods when possible. Remember you can grow new neurons through a healthy diet and regular exercise. 12 months of brisk walking every day helps with memory formation and reverses decay in the brain. Sleep flushes out waste in the brain via the glymphatic system so ensure you get a good sleep every night for 7-9 hours, Keep working at your brain health! Meditation done regularly can increasee the size of your hippocampsus and help you remember more. Aim for 30 minutes twice daily if possible.

Nurturing our Gut Microbiome is so important for the health of our brain. The integrity of our gut wall for starters is integral to preventing leaky gut and dysbiosis (which is an imbalance of good and bad bacteria in the gut which contributes to inflammation). One of the most important things to increase integrity of the gut lining is fibre. Fibre will increase the integrity of our gut lining. Eating at least 50 grams of fibre daily will help our microbiome in the form of fruits, vegetables, whole grains, legumes, and raw nuts and seeds. Go gluten free for better brain health. Go sugar free, dairy free, egg free to decrease inflammation. Avoid soy, alcohol, artificial sweeteners, processed food. Sweeteners damage the microbiome. and  Eat  organic for the dirty dozen fruits and vegetables. It is safe to eat non organic for the clean green list of fruits and vegetables. Make sure you are choosing clean cosmetics and skin creams to reduce your toxic exposure topically.

Talk to your naturopathic doctor about improving gut function. Testing for IgG sensitivities can help identify foods that may be causing you inflammation. Treating the gut and addressing dysbiosis help improve the gut brain axis which may improve mood and energy. Addressing hormone imbalance can also help improve overall vitality but a main piece starts with good gut health. At times I will do a GI Map test to take  closer look at what bacteria are colonizing your gut. I may go down this road if your symptoms are not resolving or to get more valuable feedback on your state of health. 

I have a good fiber supplement called RS Fibre if you find it hard to take in enough daily fiber and want to add a valuable supplement. RS Fibre is high in resistant starch which feeds the microbes in your gut. This fibre supports the production of short chaiin fatty acids in your gut which help regulate physiology. Your gut is so important to the health of your brain. If you have a leaky gut, you are more susceptible to a leaky brain. It is believed that Alzheimer’s and Parkinson’s disease begin in the gut. Toxins are believed to travel via the vagus nerve to the brain. Inflammation stemming from a leaky gut may make your brain function at a deficit, If you are interested in any of these topics, please book your first consultation with me at Parallel Wellness (40323212830. Until then, be well.  

It is super important for the brain that you optimize blood glucose. If there is a problem with insulin signaling, blood sugar rises. 60% of cognitive decline is related to how you handle blood sugar. Insulin is an escort- it takes up blood sugar and delivers it to our liver, our muscles and our fat.  Insulin resistance is when are cells become numb to insulin. This creates inflammation and is linked to Alzheimer’s disease. The blood brain barrier protects the brain- it is selective to what passes into the brain. Too many carbs damage receptors on the brain. The brain can become insulin resistant. Fasting sensitizes the cells to insulin.  Fasting mimicking diets are also great for brain function. These diets help the brain produce neurons and decrease neuroinflammation. 

It is important to watch insulin levels. If they climb there will be increased inflammation. Inflammation creates free radicals- these then damage fat and oxidize tissues in the brain. High blood sugar causes A.G.E.’s-advanced glycation end products- where proteins and sugars interact to create damage. Looking at hemoglobin A1C is important too. You want to ensure normal levels to decrease inflammation. 

Fat cells can spew out chemicals that damage the brain and contribute to neurodegenerative diseases. Certainly excessive weight around the abdomen would contribute to this phenomena. The hippocampus in your brain needs more insulin. Because insulin resistances starves the brain of insulin, people that have diabetes age faster and their hippocampus shrinks. Exercise helps you manage blood sugar. Reducing simple carbohydrates and eating a plant based ketogenic diet can help you age better and preserve your brain function. Optimize blood glucose- eat healthy carbs and healthy fats.

Vegetable based diets are best for the brain. Greater than 8000 polyphenols, resistant starch, unprocessed plant foods- greens are antiinflammatory, berries, beans- are the cornerstones of longevity. Avoid aspartame, sucralose, all artificial sweeteners to optimize brain function.

Ketogenic diets are great for the brain because you transition from burning carbs to burning fats as an energy source. These types of diets may be helpful in treating brain cancer, Alzheimer’s, Parkinson’s, epilepsy. Ketogenic diets increase muscle mass, reverse insulin resistance. Keto flex diets-1,2,3. Inducing mild ketosis by cutting off eating 3 hours before bed, fasting for a minimum of 12 hours overnight. If you are too thin, you will have to cycle on and off a ketogenic diet. Eating healthy fats, SMASH (wild salmon, wild mackerel, anchovies, wild sardines, wild herring), pasteured eggs, olives, avocados. Eat plenty of above ground and fibrous vegetables. ‘The Alzheimer’s Antidote’ was written by Amy Berger on of the experts on the panel this year. I recommend you check it out.