Unlocking neuroplasticity through nutrition– feed your brain
In our previous blog; The science of habit formation: breaking bad habits and cultivating good ones, we discussed ways to build good habits, break bad ones and the neural mechanisms that underlie habit formation. These methods can be incorporated into developing good eating habits and ways to encourage healthier eating within your family.
We touched upon the concept of neuroplasticity, which is the brain’s ability to undergo structural and functional adaptations in response to learning and experience. The brain’s propensity for neuroplasticity is heavily influenced by our diet and there are certain foods and diets that enhance brain function and encourage neuroplasticity.
Diet styles
It’s a known fact that unhealthy diets consisting of saturated fats, sugars and high-calorie intake have negative consequences on the brain and body. But why is this? Well in our body we have a protein called BDNF (brain-derived neurotrophic factor) that plays an important role in neuronal survival and neuronal plasticity. By having a diet rich in saturated fats and sugars, BDNF levels reduce significantly meaning there is less chance for neuroplasticity.
Instead, did you know that there are certain dieting styles that support neuroplasticity and improve cognitive functioning?
One such example is the Mediterranean diet, characterised by its emphasis on fruits, vegetables, nuts, legumes, grains, fish, but low quantities of meat and dairy (this doesn’t mean no meat or dairy – just fewer amounts in comparison). This diet has been shown to preserve the structure of essential brain circuits. Its abundance of antioxidants and anti-inflammatory nutrients increases neuronal efficiency and strengthens cells within the nervous system. Olive oil is a fundamental element within Mediterranean diets. It is loaded with polyphenols which are natural chemicals with antioxidant powers that act as fuel for our gut microbes. If you can, try to use extra-virgin olive oil as this retains its natural antioxidants and vitamins!
You might be wondering, what are antioxidants? We hear this term all the time but not many of us understand what an antioxidant is and why it’s so great!
Within our body, we all contain things called free radicals and reaction oxygen species (ROS) that cause damage to our cells. Antioxidants contain hydrogen that binds with the oxygen in the ROS and makes it less reactive and damaging to the body. Thereby, by consuming more antioxidants, you’re protecting your cells from damage. Fruits and vegetables such as mushrooms, grapes (particularly red/purple grapes), blueberries and other types of berries, leafy greens such as spinach, are nutrient-dense foods rich in antioxidants. The Key Clinic recommends eating mushrooms for example, 3 times a week to maintain a healthy amount of antioxidants.
Healthy eating habits
When trying to encourage healthy eating within your family, certain foods and nutrition enhance neuroplasticity by supporting underlying mechanisms such as neural growth, synaptic plasticity and protection against neurodegeneration.
Here are 6 top nutrition tips to assist in promoting healthy eating within your family:
Omega-3: foods rich in omega-3 include oily fish such as salmon (preferably wild salmon as this is particularly high in omega-3) or mackerel, as well as walnuts or chia seeds. Chia puddings make a delicious and healthy breakfast and give you the opportunity to add other fruits and spices such as cinnamon! Supplementation of omega-3 fatty acids is also an option and has been shown to support cognitive function and exert neuroprotective effects due to the substance DHA which increases BDNF levels.
Nuts: nuts are an excellent snack and are rich in fibre, protein, antioxidants, vitamins, and minerals. Neanderthals, our ancient relatives, relied heavily on nuts and seeds as a significant part of their diet thousands of years ago because they are so nutrient-packed. As an energy-rich source of food, nuts are highly beneficial, packed with protein, healthy fats and offering numerous health benefits such as improved heart health, reduced risk of cancers and diabetes.
Fibre: Fibre is excellent at filling us up and making us less hungry throughout the day. Fibre-rich foods such as legumes, green vegetables, fruits, and unrefined whole grains are jam-packed with fibre. For a fibre-filled brekkie, try steel-cut oatmeal and add some berries for more flavour and extra antioxidants!
Dark chocolate: In our previous blog we discussed the array of benefits that dark chocolate offers. Unlike milk or white chocolate, dark chocolate contains less sugar and presents many healthy benefits such as being rich in antioxidants, cardiovascular benefits and aiding brain function.
Fermented foods: Fermented foods like yoghurt, kefir, kombucha and sauerkraut contain live bacteria that help to balance your gut microbiome. The gut microbiome plays an important role in regulating moods, cognition and behaviour. Add kefir to your smoothies alongside fruit and a green veggie such as spinach or kale for an easy health boost!
Spices: Spices are not only great for adding that extra flavour to your meals, but they pack a healthy punch as well.
Turmeric contains curcumin, a powerful antioxidant helping to fight damage and boost the body’s enzymes. Curcumin also contains anti-inflammatories that match the effectiveness of some anti-inflammatory drugs. Research has found that it can improve brain function, fight Alzheimer’s, reduce the risk of heart disease and cancer and relieve arthritis. Studies have also found that curcumin supplementation led to increased BDNF levels, thus, increasing the propensity for neuroplasticity. Try sprinkling some turmeric into your scrambled eggs in the morning, seasoning your vegetables with it, or adding it to your soup for an earthy kick.
Cayenne pepper (different from chilli pepper which is an irritant to the lining of the gastrointestinal tract) has recently become a very popular spice in cooking. It is one of the best circulatory stimulants that aids the movement of blood round the body as well as its ability to heal stomach ulcers by causing a constriction of any open blood vessels. Added to any other herb, and the cayenne pepper will intensify its action.
Garlic, known for its distinct smell is known for combatting sickness including the common cold. So, if you feel a cold coming on, try adding more garlic to your meals! Garlic also lowers cholesterol by a significant amount as well as lowering blood pressure.
Cinnamon can be added to a lot of baked goods as well as adding it to apples or porridge in the morning. Cinnamon has potent antioxidant abilities, fighting inflammation and lowering cholesterol. But its benefits are mainly in its effects on blood sugar levels. By slowing the breakdown of carbohydrates, cinnamon significantly reduces blood sugar levels and helps to curb sugar spikes throughout the day. So, it’s best to incorporate some cinnamon into your breakfast.
Adopting healthier eating habits can be difficult, but it doesn’t have to be. With The Key Clinic’s top tips, you can create a delicious, varied and nutritious diet that is as good for your brain as it is for your body.
Written by: Annabel Thomson