by Michelle Hagel ND
Naturopathic Doctors Calgary
I am currently studying for my Pharmacy exam, so thought it would be appropriate to write an article about my favourite super brain foods and strategies that most people already have at home. Our brains are made up of around 60% omega 3 fats! This is huge and with the majority of our population deficient in omega 3 fats this becomes one of the easiest aspects to boost brain function. Why are we deficient? Our ancestors consumed wild animals daily, fish being one of the highest omega 3 fat containing sources. Today wild meat is less and less abundant, and instead we are exposed to the processed omega 6 inflammatory causing oils, such as soybean, corn, margarine, and shortening.
Omega 6 and Omega 3 fats must remain in appropriate ratios to maintain a healthy non-inflammatory state. Abundant omega 6 oils will tip the omega 3 scale down causing inflammation and damaging our cells, even shrinking our brain. Inflammation is one leading drivers behind brain diseases like Alzheimer’s. So feed that brain the omega 3 fats that it thrives on: wild fish, or other wild meat, flax seeds, walnuts and in some cases a good quality supplement may be warranted.
Coconut oil is another brain favorite! Coconut oil is a medium chain fat, it’s small molecular size makes it permeable to cells in the blood brain barrier, and can therefore be readily converted into ketones. Ketones fuel the brain, and unlike glucose will not impact insulin levels, your brain is able to use this fuel much faster than breaking down large chain fats. It is a powerful antioxidant that will strengthen the immune system and other body cells. It has also been shown that when coconut oil is taken with omega 3 fats, it can double the effectiveness of the omega 3 fat.
Coffee, this suggestion may surprise most people. Coffee contains powerful antioxidants that will help improve brain function. Coffee is however one of the most sprayed crops in the world so it is important that it is an organic source. Coffee also feeds the microbiota or stomach bacteria that break down foods and act as important precursors to our neurotransmitters. Coffee is a health food when consumed in moderation (1 cup/day), but may not be the best for individuals suffering with anxiety or high stress because of it’s stimulating effects. I will share one of my favourite study secrets: bullet proof coffee; coffee, MCT oil, ghee and sprinkle of cinnamon blended in a blender. It combines some of my favorite fats and stimulating effects from the coffee. In addition, cinnamon is another potent antioxidant that also has the ability to regulate blood sugar. All components contributing to optimal brain function.
Rosemary essential oil, to satisfy the smell sensation. Rosemary is a brain stimulant, it has the ability to keep you awake and alert. It prevents the breakdown of the neurotransmitter acetylcholine, which aids in memory consolidation and general cognition. The best way to use rosemary essential oil is to place several drops in a diffuser or apply directly to temples. If you do not have the essential oil, try the fresh herb, rubbing it in your hands to release the essential oils from the plant and breathing it in.
Eliminating sugar, sugar or glucose causes our insulin levels to spike creating inflammation throughout the body. This insulin is required to utilize the glucose for the brain. This similar action occurs with any carbohydrate, but the higher the sugar content the worse the impact. When our blood sugar spikes this also causes inflammation and can give us an instant high energy feeling, followed by an even quicker crash. Avoiding blood sugar spikes can keep a clear mind and improve our ability to concentrate and consolidate information into our memory. Having good protein and fats sources in our diet can also decrease these sugar cravings that can occur.
The last important topic that can impact our memory and overall brain function is stress. Negative thoughts and stress can shrink the memory center of our brains, the hippocampus. This is due to the inflammation and release of the stress hormone cortisol from the adrenal glands. The best way to combat stress is exercise, yoga, breathing, meditation and getting enough sleep. Sleep is one of the most important components to reducing stress and consolidating our memories. While we sleep our brain takes a rest from external stimulus and is able to store all the information from the day. Positive nutrition and lifestyle changes can be the best medicine for the brain.
Make sure your brain get what it needs to stay healthy. Enhance your lifestyle and contact us for any consultation.