The brain is composed of 60% fat. Like a car, the brain needs lubrication to work well. Often people report greater mental clarity, focus, and a calming effect when increasing fat consumption.
Inflammation and oxidative stress are known contributors of memory issues (1). Excess sugar, alcohol, certain medications, and toxins contribute to formation of free radicals in the body that cause damage to our membranes which are composed of lipids (fats). Numerous studies have concluded that low intake of anti-inflammatory, essential omega 3 fats is associated with increased risk of age related cognitive decline, dementia, and Alzheimer's disease (2).
Essential Omega 3 fat is found in the following foods:
Flax, chia, hemp seed, walnuts, pumpkin seeds, avocado, and fish oil
Fish oil is a source of DHA, an Omega 3 fat that is a structural component of the brain, skin, hormones, and retina in the eyes. DHA forms up to 40% of fatty acids in brain grey matter (3). Grey matter is involved in muscle control, vision, hearing, memory, emotions, speech, decision making, and self-control. Many parents of children diagnosed with ADD notice a calming effect when increasing Omega 3 consumption.
Other considerations for optimizing brain & reducing inflammation:
Eat nutrient dense foods- Limit sugar (including artificial sweeteners) and excess grain that break down into sugars. Diabetes (elevated blood sugar) doubles the risk of developing dementia (4). Wheat grown with the herbicide, Roundup® is found to be a contributor of inflammatory gut issues (5)
Limit excess alcohol consumption
Enhance ketogenesis (formation of ketone bodies, as an energy source for the brain from fats and proteins)- fast for 12 hours or more at night, starting 3 hours before bedtime (6).
Reduce stress- mindful breathing, yoga, walking, etc
Optimize sleep
Exercise 30-60 minutes a day, 4-6 days a week
Stimulate the brain- examples include reading, puzzles, problem solving (7)
Consume adequate B12 sources (meat, eggs, nutritional yeast)
Botanical's that help to reduce inflammation include turmeric and CBD
Turmeric (Curcumin) is found to be best absorbed when combined with a fat (8). Turmeric has been found to reduce amyloid plaque, elevated in those diagnosed with Alzheimer's disease (9).
A review of studies involving mental health and consumption of CBD (cannabinoids) indicate positive findings for those suffering from anorexia, anxiety, PTSD, psychotic symptoms, agitation in Alzheimer's disease and dementia (10). There is also indication of CBD providing neuroprotection for those with Huntington's disease, an inherited disease associated with breakdown of nerve cells in the brain (11).
Canvas Boutique and Dispensary (CBD) in Maplewood, Missouri stocks quality CBD lines such as Irie CBD Pain and Receptra Pro that also contain Turmeric (Curcumin).
For quality CBD products
For personalized holistic healthcare, visit www.DrTiffanieJones.com to schedule an appointment.
Sources:
1. Durany, N, et al. Investigations on oxidative stress and therapeutical implications in dementia. European Archives of Psychiatry and Clinical Neuroscience
December 1999, Volume 249, Supplement 3, pp S68–S73.
2. Cole, GM, et al. Omega 3 fatty acids and dementia. Prostaglandins Leukot Essent Fatty Acids. 2009 Aug-Sep;81(2-3):213-21.
3. Lauritzen L, Hansen HS, Jørgensen MH, Michaelsen KF. The essentiality of long chain n-3 fatty acids in relation to development and function of the brain and retina. Prog Lipid Res. 2001 Jan-Mar; 40(1-2):1-94.
4. Ott, A et al. Diabetes mellitis and the risk of dementia Rotterdam study. American Academy of Neurology. Dec 1, 1999. 53 (9).
5. Samsel, Anthony. Seneff, Stephanie. Glyphosate, pathways to modern diseases II: Celiac sprue and gluten intolerance. Interdiscip Toxicol. 2013 Dec; 6(4): 159–184.
6. Veech, Richard. The therapeutic implications of ketone bodies: the effects of ketone bodies in pathological conditions: ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism. Prostaglandins, Leukotrienes and Essential Fatty Acids. Volume 70, Issue 3, March 2004, Pages 309-319
7. Smith GE, Housen P, Yaffe K, Ruff R, Kennison RF, Mahncke HW, Zelinski EM. A cognitive training program based on principles of brain plasticity: results from the Improvement in Memory with Plasticity-based Adaptive Cognitive Training (IMPACT) study. J Am Geriatr Soc. 2009;57:594–603.
8. Feng, Ting. Liposomal curcumin and its application in cancer. Int J Nanomedicine. 2017; 12: 6027–6044.
9. Shytle, RD. Optimized Turmeric Extract Reduces β-Amyloid and Phosphorylated Tau Protein Burden in Alzheimer’s Transgenic Mice. Curr Alzheimer Res. 2012 May; 9(4): 500–506.
10. Lim, K. A Systematic Review of the Effectiveness of Medical Cannabis for Psychiatric, Movement and Neurodegenerative Disorders. Clin Psychopharmacol Neurosci. 2017 Nov 30;15(4):301-312
11. Valdeolivas S, et al. Effects of a Sativex-Like Combination of Phytocannabinoids on Disease Progression in R6/2 Mice, an Experimental Model of Huntington's Disease. Int J Mol Sci. 2017 Mar 23;18(4)
*These statements have not been evaluated by the FDA. The information provided or use of these products is not intended to diagnose, treat, cure, or prevent any disease.