4 quick tips for a healthy brain
One could argue the brain is the most important organ in the body. So tell me why, then, we’re not taught how to properly nourish the brain on a daily basis? There are several lifestyle factors that influence the brain, reduce neuroinflammation (inflammation of the brain), and contribute to overall emotional and physical wellness. Consider the following 4 tips to best support your brain:
Remove sugar! Sugar is a neurotoxin. Plain and simple. Regular consumption of sugar and refined carbohydrates causes stress within the body and the brain and impacts all organ systems adversely. As it relates to mental health, sugar can exacerbate symptoms of depression and anxiety, as well as cause physiological changes within the body that create symptoms similar to the previous concerns as well. It has been linked to neurodegenerative diseases such as Alzheimer’s disease, dementia, and Parkinson’s disease and adds no nutritional value to the body. Did you know that dementia is sometimes referred to as “Type 3 Diabetes” because of the impact sugar has on the brain? Sugar feeds the bad bacteria in the gut, as well, which directly impacts the brain. The gut and the brain have a bidirectional relationship, that said, what happens in the gut, does not remain in the gut. Consider evaluating your relationship with sugar. It can feel extremely challenging to reduce and eliminate sugar intake, especially if it is something that you are consuming regularly. Oftentimes, there is sugar hiding in unsuspecting places which makes it much more difficult to relinquish. Start small. Reduce your sugar intake overtime, as opposed to expecting yourself to quit entirely. If you need support, feel free to schedule a call.
Supplement wisely! While eating a whole, real, balanced diet is essential to emotional and physical well being, supplementation is oftentimes necessary. For the brain, specifically, an array of different vitamins, nutrients, and minerals are needed for optimal functioning. However, a select few are exceptionally important, and unfortunately, a large percentage of the population are simultaneously deficient. Integrating a high quality multivitamin supports the brain in filling nutritional gaps. Furthermore, magnesium, known as ‘The Anti Stress’ mineral, is involved in over 300 cellular processes, and yet nearly 70% of Americans are deficient. Omega-3 fatty acids are lubricant for the brain; after all, the brain is 60% fat. Unfortunately, within the Standard American Diet, the ratio of omega-6 fatty acids to omega-3 fatty acids is 50:1; the ideal is 4:1. Supplementation of omega-3 fatty acids is typically foundational to whole body wellness. The brain cannot function without optimal amounts of B Vitamins. B Vitamins are easily depleted by stress, medications, and more, which leads our brains and bodies at greater vulnerability of deficiency. Other brain-boosting supplements to consider: vitamin D3 and probiotics. As a Certified Dietary Supplement Professional, this is a BIG part of my work with clients as I feel they are essential to a well rounded wellness regimen. If you’re interested in learning more, feel free to schedule a free call!
*Always consult your healthcare professional before adding in any new supplements to your routine.
Heal your gut! A damaged gut can lead to a damaged brain. While healing ones gut is typically very individualized and specific to their circumstances, considering the following suggestions may help support your gut health and consequently, your brain. The gut-brain connection discusses the bidirectional relationship between the gut and the brain. The gut is susceptible to the stressors and toxins of the modern world, which inevitably results in susceptibility of the brain as well. A few factors that impact both the gut and the brain: unfriendly, or ‘bad’ bacteria in the gut, fermentation of starches from your diet, which can produce gas and toxic levels of ammonia, or partially digested food particles can lead to activation of the immune system because of digestive imbalances. Unfortunately, components like the Standard American Diet, food allergies and sensitivities, nutritional deficiencies, prescription and over the counter medications, and stress are all disruptive to the gut and microbiome, the community of bacteria that lives within the gut. Prioritizing a whole food, unprocessed diet, loading up on probiotic, prebiotic, fiber, and antioxidant rich foods is essential to supporting your gut health. Furthermore, working with a professional who can support you in supplement recommendations can sometimes be imperative on your gut healing journey. Managing your stress and integrating consistent stress-reducing techniques not only benefit your emotional well being, but also support your nervous system, gut health, and brain health as a result.
Detoxify! The brain and body are inundated with toxins on a daily basis. Exposure to these toxins place the brain at greater risk for disease and inflammation. Did you know that 84,000 chemicals are registered for use? This does not include pesticides, herbicides, heavy metals, etc. And within that number, about 200 have adequate safety data. That means only about 0.24% of chemicals in use have safety data associated with them. Even further, prior to 2016, there was no requirement that chemicals be tested for safety prior to going to market. Dementia is an example of a disease highly influenced by the toxins you’re exposed to over time. For example, mercury poisoning, a toxin commonly found in dental fillings, tuna fish, swordfish, and air pollution, is a common cause of dementia. Toxins also compromise gut health, as well, which as a result, impact cognition and the brain. In order to best support your brain, consider the following strategies to reduce toxin exposure in your daily routine: reduce your use of plastics, stay away from foods high in mercury, check your home for mycotoxins (mold), buy organic whenever possible, and choose sustainable, high quality meats and fish. Supporting your liver and other detoxification organs are essential to support the health of the body and the brain. If you need support in this area, let’s chat.
Brain health is essential to whole body wellness. Schedule a call below to learn more ways to optimize your brain health along your wellness journey!
