How to Improve Your Brain Health

Nervous System

As many of you know, I’m obsessed with the brain and nervous system. The amazing clinical results that I witness on a daily basis with NIS (Neurological Integration System) confirm that brain and nervous system health is the foundation for our overall health and wellness. I’d like to share some practical things you can do to enhance your brain health based on the latest research in neuroscience.

Sleep

Getting good sleep on a regular basis is fundamental to your brain health. Seven to nine hours of good quality sleep has been shown to significantly enhance learning, memory, focus, attention, and mood as well as preventing dementia and other neurological diseases such as Parkinson’s and MS. For a deeper dive into the benefits of sleep and how to improve it, I highly recommend listening to Stanford neuroscientist Dr. Andrew Huberman’s interview with Dr. Matthew Walker, the author of the highly acclaimed book “Why We Sleep”.

Exercise

Research has proven that adequate exercise improves brain function significantly. Not only does it improve blood circulation to the brain, it also releases hormones and neurotransmitters that enhance brain function such as growth hormone and BDNF (brain derived neurotrophic factor). Research shows that 150 to 180 minutes of exercise weekly provides the maximum benefit. This should include a combination of resistance and cardiovascular exercise, and yes, walking counts!

Meditation

Research has confirmed with multiple studies that people who meditate on a regular basis have better brain health, including significantly reduced risk of dementia, anxiety, and depression. You don’t need to learn meditation from a guru. Last month I discussed a procedure in which you just lie down for 17 minutes while following your breathing, and begin to notice your thoughts and internal feelings. I also recommend an app called Headspace which has several different meditations which are backed by 25 peer reviewed studies in the scientific literature. You can get a free trial here.

Time restricted eating

Also known as intermittent fasting, restricting eating to a window of time has several health benefits. This practice helps improve insulin regulation, which is very important to brain function. The brain uses 25% of the glucose circulating in the blood. Disrupted insulin regulation in the brain has been linked to cognitive decline, and some have called it Type III diabetes. Intermittent fasting also increases your brain’s ability to use fat for energy in the form of ketones, as well as decreasing inflammation in the body and brain. For intermittent fasting to be effective it’s important to not eat for at least an hour after waking, and to stop eating at least 2 hours before going to sleep. Most people find benefit by restricting their food consumption to a 6-8 hour window. It is also important to be as consistent as possible in whatever eating window you choose.

Nutrition

There are specific nutrients that research has shown to be highly beneficial to brain health.

Healthy fats

The brain is structurally composed mainly of fat and water. Each neuron in your brain is surrounded by a layer of myelin, which is primarily composed of fat, and is critical for the proper function of all nerve cells. Essential fatty acids such as Omega 3, 6, and 9 are important structural elements in your brain. While most of us get plenty of Omega 6 and 9 in our diet, many people do not get enough of the Omega 3 fats, especially EPA (eicosapentaenoic acid). Current scientific literature suggests that 1-3 grams of EPA prevents cognitive decline, and helps with depression, focus and attention. EPA has also been shown to improve cardiovascular health. EPA is found in highest concentrations in marine sources like salmon, mackerel, sardines, and oysters. Grass fed beef also contains EPA. One of my favorite sources is salmon caviar from Vital Choice Seafood. If you don’t like fish or are vegan, you should consider supplanting with a high-quality krill oil supplement like CVO from Systemic Formulas, which we carry in our office.

Phosphatidyl Serine

This is another lipid (fat) important for proper nerve function. It has been shown to help prevent cognitive decline in studies with elderly populations. Primary food sources are grass fed meat, fish, and sauerkraut. A good supplement source is Vista One from Systemic Formulas, which we carry in our office.

Choline

This is the substrate for acetylcholine, a neurotransmitter used widely in the brain and nervous system. It increases focus and attention and has been shown to help prevent cognitive decline. The best food source for choline is eggs, specifically egg yolks. If you choose to supplement with choline you should take 500 to 1000 mg daily.

Creatine

This is an amino acid that can be used as an alternative fuel source by the brain and has also been shown to prevent cognitive decline, as well as help with mood regulation and depression. Creatine is found at high levels in meat, so if you don’t consume much meat you should consider supplementing with 1-5 grams of creatine daily.

Anthocyanins

These are compounds found in the skins of blueberries, blackberries, and black currants. Anthocyanins have been shown to decrease damage in DNA in the body and brain, and to decrease cognitive decline. 1-2 cups of berries daily seem to provide maximum benefit. Berry extracts are available if you want to supplement when fresh berries are unavailable.

Glutamine

This is another amino acid which is especially helpful for offsetting the negative effects of oxygen deprivation from altitude or especially from apnea. Decreased blood oxygen to the brain can be very detrimental, and if you have sleep apnea and are using a CPAP or BIPAP device, you should make sure you are getting plenty of glutamine. The best food sources for glutamine are eggs, meat, fish, cottage cheese, and sauerkraut. Glutamine also reduces inflammation, decreases sugar cravings, and enhances immune function. If you are vegan or vegetarian you should consider supplementing with 1-10 grams of glutamine daily.

What It Means

In summary, without a well-functioning brain and nervous system, you will never achieve real health. The nervous system is the foundation of your health. This article outlines the primary things you can do on a regular basis to maintain a healthy level of brain and nervous system function, which will greatly enhance your overall health and well-being.