The last session of the series addressed supplementation. Supplementation helps us fill in the cracks. Possible support for prevention would include Magnesium because it is a cofactor in ` 300 + reactions in the brain. Magnesium is a common mineral deficiency in many people.  Melatonin as a possible supplement because there is some evidence that it may repair the blood brain barrier. Fish oil which includes EPA and DHA;  DHA prevents inflammation; it stimulates BDNF and stimulates for formation of new brain cells. B12, B9 deficiencies are linked to cognitive decline. B vitamins in the form of a complex may be your best bet here.  Vitamin D because it activates 300 gene pathways which can in turn affect 800 + genes. Vitamin D is best to get from the sun  but it does reduce cognitive decline- D3 is the typical form used in supplementation. It also helps regulate insulin and is a prohormone involved in thyroid function.

If you follow a vegan diet make sure you get B12 and DHA from an algae source. Otherwise you need to be aware that this may affect cognitive function negatively over time. 

The fleshy part of the coffee plant there has been much buzz about supplementation for improving brain health. The whole coffee fruit concentrate increases BDNF 143 %- typical dosage is 100 mg/day. This works better if taken in the evening apparently. BDNF increases through exercise 10-14%.

Curcumin increases genes to increase our antiinflammatory capacity. It reduces our amyloid burden along with Tau.

MCT oil is a great fuel for the brain. 

Coffee, itself is rich in polyphenols that nourish our gut bacteria. Caffeine may inhibit production of amyloid plaques. It activates our gene pathways that turn on genes that activate detoxification pathways along with cruciferous vegetables and turmeric. 

Taking probiotics every day can help support the brain along with eating kim chee and sauerkraut. Add prebiotic foods in the from of acacia, inulin and artichokes.

For more information, consider a consultation for naturopathic medicine at Parallel Wellness. 

Source: Episode 12 of the Alzheimer’s Prevention Series. Go to Dr. David Perlmutter’s website to obtain a complete copy of the series.

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.