Food and Supplements for Brain Health
The rates of depression (and other mood disorders), Alzheimer's disease, and stroke, are increasing rapidly. But there is hope in preventing or slowly the progress of these diseases. We have to look at what affects blood flow, inflammation, neurotransmitter production and balance, and plaque formation. These factors can be controlled through healthy nutritional choices. The supplements, arginine and ginkgo biloba help improve blood flow (and nutrient passage) to the brain. Vitamin B for energy production also has also shown to be effective to improve energy levels and memory function, these both being affected in depression and Alzheimer's disease. There is also promising reserach on omega 3 fish oil having a protective on the cerebrovascular system and protection of neurons. This results in better bloodflow to the brain and improved neuronal information transmission.
Healthy food choices that reduce inflammation will also prevent or lessen symptoms of these diseases. Removing simple sugars from you diet will reduce inflammation. Also, by including foods with omega 3 fatty acids such as; flax, chia seeds, hemp seeds, cashews, walnuts, butter, coconut oil, and algae, will help reduce the inflammation. Removing foods that cause an allergic response may also help (this typically includes dairy, and gluten/wheat products).
To keep cholesterol levels in check and prevent plaque build up (which can result in strokes or dementia-related illnesses) it is also a great idea to increase fiber intake. High fiber options include; oatmeal, dark green vegetables, certain fruits (apples, pears), cacao beans, and nuts. Tumeric is also a good spice choice to remove the amyloid plaque in the brain, slowing the progress of Alzheimers. This spice has also been used in Chinese medicine for centuries to treat depression.
Nuts (especially cashews) are good for neurotransmitter production and reduction of depression symptoms. Some supplements to boost serotonin to treat mild levels of depression include St. John's wort and 5HTP.
Just some of the lifestyle tips for maintaining a healthy brain include; doing mental exercises (such as puzzles), learning a new activity (physical or mental), cardiovascular and strength training exercise, keeping a social network, listening or playing music, learning a new language.
These are just some of your first defenses against these diseases. The amount of current research in this area is rapidly growing. I have just touched the tip of the ice berg on this topic, but I will update this article as more information becomes available.
Eric Astrauskas, Spec. Hons. B.A., C.K., P.T.S.
