What is Brain Food?

Your brain is the most important organ in the body. It is unique to everyone and is the center for all cognitive function and communication throughout the body. Cognitive function is your ability to learn, make decisions, be attentive, and think. It is dictated by the activity of your neurons communicating in the brain with the nerves throughout your body.

How Does Your Brain Work?

Your brain is filled with neuronal networks that send electrical signals to various regions of the brain. Neurons behave similarly to an electric circuit; they are able to respond to different inputs and propagate unique responses depending on that input. New connections can form between your neurons, sparking neuroplasticity - the process in which your brains connections reorganize to adapt to new situations as well as help compensate for injury and disease. This is important for brain health because working different areas of your brain enhances functionality, strengthens connections, and prevents cognitive decline.

Neurons communicate with each other through neurotransmitters. Neurotransmitters are chemical compounds that are secreted from one neuron and fit to receptors on neighboring neurons like a lock and key. The transmitters trigger an electrical response that is sent down the length of one neuron to the next.

Cognitive health is strongly associated with these connections; the more of these connections and networks you build, the healthier your brain is. Actively receiving and transferring neurotransmitters is what keeps your neurons healthy. You can strengthen your neurons and their connections by supplying the brain with sufficient amounts of nutrients, physical activity, cognitive stimulation, and restorative sleep. These connections span all throughout the brain helping interpret our sensation and perception and turn them into our emotions and physical reactions.

Your Brain and Your Body

The brain communicates to the body by neuronal stimulation of the pituitary gland. The pituitary gland releases chemicals into the bloodstream which are delivered to the endocrine glands. The endocrine glands react to these chemical signals and either increase or decrease their hormone production. These hormones are then secreted to the blood stream and distributed to the rest of the body. Different hormones trigger various responses; some hormones need to be present or absent for certain functionalities.

Some hormones are produced by other systems to be sent back to the brain, specifically the receptors on the hypothalamus. This signals to the brain to stop the signal from the pituitary gland, ultimately reducing hormone production. The same process can also be used to increase hormone production depending on the signals sent.

Specifically, the stomach communicates with your brain via hormones. Ghrelin is the hormone that is secreted when your stomach is empty, telling your brain to increase the release of appetite stimulating hormones. Once you are full, the stomach releases leptin to reduce appetite stimulating hormones. Having a healthy cycle of these hormones can directly impact neuroplasticity due to their activity in the brain.

The parasympathetic and sympathetic nervous systems are responsible for controlling functions essential to survival which do not require hormonal signals. A few vital functions include breathing, swallowing, and a regular heartbeat. A healthy brain is crucial to maintain optimal performance of your nervous system. Processes that are and are not dictated by hormones act in unison, thus giving you the ability to navigate and live in the world.

The Neurons' Life Cycle

Brain aging is the common term for the loss of our neuronal connections. As you grow, there is a finite amount of space for neurons and their connections. Naturally, we will lose our neurons and the connections that we do not use anymore. Connections that are inactive are deprived of the energy and nutrients they need to survive. This gives your brain more material and nutrients to strengthen the connections you readily use.

Although natural degradation occurs, neurons can also be destroyed prematurely. Neuroinflammation occurs when neurons are exposed to toxins which cause an inflammatory immune response. Inflammation is associated with the breakdown of the blood-brain barrier, which is responsible for protecting the brain and helping it maintain the proper environment it needs to be healthy and grow. When toxins break through this barrier and enter the brain, neurodegeneration can occur. Over time, if neurons are continually exposed to toxins they may break down, leading to premature cell deal.

As this immune response becomes chronic, there is a larger issue with neurodegeneration. Amyloid, a protein, is produced to help protect the brain from foreign invaders. Although this protein typically helps with neuronal growth and repair, it can sometimes be produced incorrectly which leads to a structural change in the protein. When this occurs, the protein can not function correctly, and it can actually harm your neurons. If this process occurs repeatedly, neurodegeneration can occur.

A byproduct of insulin production is an enzyme that degrades insulin after it has been used. This enzyme is also responsible for the degradation of amyloid. When your blood sugar is chronically elevated, this enzyme can only focus on the degradation of insulin; therefore, diverting attention from amyloid causing a buildup in the brain. A buildup of amyloid plaque is one of the primary indicators of degenerative diseases.

In order for you to function at your optimal capacity, you must supply your brain with the essential nutrients it needs to grow and operate properly. Neurons are highly dependent on minerals, antioxidants, and beneficial fatty acids that you can provide to your body.

Fuel Your Brain

Brain food is more than nutrition, it is the actions you take to fuel your brain: all of the components that help build and restore cognitive functions. Countless research has shown that proper nutrient intake, exercise, decrease in toxic exposure, quality sleep, and social interaction all improve cognitive and physical health.

1. Physical Activity

When you exercise, your brain releases beneficial growth factors that preserve nerves and neurons by strengthening their synapses. When the brain runs low on these growth factors, it produces amyloid, leading to neurodegeneration. It takes around six to seven minutes of medium to heavy activity for your brain to start producing these beneficial growth factors. Medium to heavy activity requires higher intensity, when your heart rate is elevated and it is harder to breath. You should always consult your physician about finding the activity that is best for you and your health.

Here are some examples of different physical activities you can try:

Aerobic	Strength and Resistance	Balance	Flexibility
Jogging	Squats	Heel-toe-walk	Neck stretch
Hiking	Lunges	Single leg balance	Shoulder and back stretch
Biking	Push-ups	Back leg raises	Shoulder rotator stretch
Jumping jacks	Crunches	Side leg raises	Wrist stretch
Stair stepper	Planks	Yoga	Lower back stretch
Swimming	Bicep curls	Tai Chi	Hip stretch
Dancing	Tricep curls	Side-stepping	Hamstring stretch
Martial arts	Pull-ups	Medicine ball plank	Calf stretch

2. Nutrition

Detox and rid your brain of possible toxins by consuming the appropriate amount of these foods.

Consume more:
Omega 3 fatty acids

Provide support of cognitive processes
Upregulate genes beneficial in synaptic function and plasticity
Reduce inflammation
Improve immune system

Antioxidants and other beneficial nutrients

Increase cognition
Improve neuronal connectivity
Improve neurotransmitter strength
Fight free radicals

Healthy source of organic complex carbohydrates

Whole, unprocessed grains
Fiber-rich vegetables
Berries
Root vegetables

Avoid

All sugars and sweeteners
All artificial sweeteners
All chemical additives

Saturated fats and trans fats

Reduce cognitive processing
Increase neurological dysfunction
Avoid refined oils

3. Sleep

When you sleep, you are giving your brain time to rest, recover, and build new connections. Restorative sleep allows your body to focus its energy on important detoxifying processes and memory consolidation.

Create a healthy sleeping environment
Maintain a consistent sleeping schedule
Get enough sleep every night
Avoid stimulation and/or exercise before sleeping

4. Cognitive Stimulation

Strengthen your neurons and their connections by actively working them. This can happen in a variety of different ways. The more cognitive stimulation you receive, the more expansive your neuronal network will become. The following cognitive activities are ways to challenge your brain and strengthen your connections. They also help provide a way to relax and destress, giving your brain time to rest and restore. This allows time for overused processes to have a break and focus their energy on other tasks.

Learning a musical instrument
Computer programming
Writing an article
Karaoke
Stand-up comedy
Learning to dance
Playing a challenging game
Card game, chess club, mind puzzles, crosswords, puzzles
Mentoring others

Volunteering in your community
Making jewelry, crafts, and models
Drawing, painting, and sculpting
Taking academic courses
Forest bathing
Daily reflections
Meditation
Yoga
Reading

5. Reduce Toxic Exposures

You want to reduce your overall toxic load on your body to protect your brain from aging and degrading. Reduce your everyday toxic exposure by focusing on The Big 5.

1. Filter your water
2. Filter your air
3. Eat organic, nutrient rich, and anti-inflammatory food
4. Use personal protective equipment when using chemicals, especially cleaning products
5. Limit body hygiene products filled with chemicals

Small Steps You Can Make Everyday

The following recommendations will guide you to beneficial behaviors that increase your neurological health and decrease your behaviors that may have adverse effects. You are in control of fueling your brain and body; take time to think about how your choices impact your neurological health everyday.

Nutrition

Work towards increasing:

Organic foods
Fresh and frozen vegetables
Fresh and frozen fruits
Beans and lentils
Sugar-free nondairy plant milk
Whole, unprocessed grains
Seeds
Nuts
Healthy oils

Work towards eliminating:

Sweets
Processed junk food
Sugary cereals
Baked package goods
Chips, crackers, salty snacks
Buttery popcorn
Processed white bread products
Dairy
Processed meats and poultry
Canned soups/noodle packets
Refined oils

Physical Activity

Work towards increasing:

Taking the stairs
Moving while doing a stagnant activity: watching TV, working, studying, etc.
Walking or riding your bike whenever possible
Dancing, Tai Chi, or yoga at home
Using common household objects to help work out

Work towards decreasing:

Sitting for long periods of time
Long hours of sedentary behavior
Watching TV without exercise
Avoiding the stairs
Days without any form of physical activity

Sleep

Work towards increasing:

Relaxation before bedtime
Enjoying a regular schedule
Meditation
Light during the day
Exercise earlier in the day

Work towards eliminating:

Electronic usage at night
Eating before bed
Drinking caffeinated beverages at night
Noise that wakes you up
Physical activity later in the evening

Cognitive Stimulation

Work towards increasing:

Time spent with families and friends
Activities you love
Learning new, cognitively challenging activities
Being a part of different social circles
Walking
Yoga
Listening to music
Cultivating healthy relationships
Living a purpose driven life

Work towards decreasing:

Long periods of inactivity
Sitting for extended periods of time
Daily screen time
Listening to music loudly
Overstimulation from multitasking and information overload

Toxic Exposure

Work towards increasing:

Cruciferous vegetables
Exfoliating your skin with Epsom salt baths or saunas
Intake of filtered water
Quality sleep
Organic foods

Work towards eliminating:

Toxic body hygiene products
Chemical filled cleaners
GMOs
Glyphosate

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