We tend to think of brain health being separate from our overall physical health.
It kind of makes sense.
Our brains are tucked away at the top of our heads, safely wrapped in a layer of hard bone.
Our brains are mysterious; they control everything our bodies do, from breathing to pumping blood to digesting to reading emails.
Our brains also (along with our gut and the gut / brain axis) make or stimulate the production of neurotransmitters and hormones that create and regulate our emotions.
(This is a massive oversimplification of what our brains do. The human brain is the most complex system on Earth.)
The gist I’m trying to get at is this:
Brain health and physical health are the same thing.
The cells in our brains require energy, respond to stress, become inflamed, need rest and repair, become resistant to insulin and suffer from oxidative stress, just like cells in the rest of our body.
And like the cells in the rest of our body, our brain cells need nutrients from food to function optimally.
Many nutrients and minerals that support a healthy metabolism or hormone production for example are necessary for a healthy brain.
When we feed the body and the brain the nutrients and minerals it needs, we start to notice that our sleep gets better. We have more energy during the day. Less brain fog and fewer food cravings. Fewer headaches. Better focus and patience. A more balanced and positive mood.
It’s almost like feeding our body the things it needs to work the way it should allows us to balance and heal.
Funny how that works.
But the brain is a unique organ with unique types of cells, and requires more of certain nutrients than the rest of the body does. Here are a few of the most important:
The most important nutrients for brain health
Glucose & ketones: Our brains are energy hogs. It consumes about 20% of the energy your body produces. We need to give the mitochondria in our brain cells plenty of fuel, or things start to go downhill. Glucose is usually the most readily available, but for someone dealing with insulin resistance or other metabolic issues, glucose may be doing more harm than good. Ketones are energy molecules that come from fat, and your brain is actually better at turning them into energy than glucose. Eating lower carb and higher fat can help feed your brain ketones, reducing your brain’s insulin resistance and bringing inflammation down.
Omega-3 fatty acids: Omega-3 fats have been popular supplements for years with the claim of improving brain health. Omega-3s are fats that our bodies cannot make and help reduce inflammation in the brain and body. The best sources are from animal foods like fish, seafood, and eggs. Plant sources like nuts and avocado are good, but many of us have trouble converting those fatty acids to the fats that we can use.
B-vitamins: The 8 nutrients in the B-vitamin complex are involved in a huge number of processes in our bodies. From metabolism to our stress response, managing inflammation and even memory. Most important for brain and mental health is how crucial B vitamins are for creating neurotransmitters like dopamine, serotonin and melatonin.
Betaine: Speaking of neurotransmitters, Betaine is helpful in their production, as well, particularly serotonin and dopamine. Betaine also helps your brain’s antioxidant defenses battle oxidative stress. A good source of betaine is eggs (which is converted from choline), along with spinach and shellfish.
Saturated fat: Contrary to what your doctor has told you, saturated fat is actually healthy and very important to your physical and brain health. Cell membranes are all made of fatty acids, and we need some of those fats to be saturated to hold their structure and form. In our brains, myelin is the insulation that surrounds our neurons and nerve endings. Myelin is made up of primarily lipids (fats) including saturated fat and cholesterol, and eating a higher fat diet can improve production of myelin, protecting our brain and nerve cells. We get saturated fats from meats, eggs, coconut and avocado.
These are just 4 of the critical nutrients our brains (and bodies) need to get from the food we eat to stay balanced and work their best.
There are so many more! But great news, eating nutrient-dense whole animal and plant foods keeps your brain and body fueled and balanced with the nutrients it needs.
Are you struggling with brain fog and low energy? Unfocused and impatient? Dealing with mood swings, or even anxiety and depression?
My 6-month nutrition coaching program will help you conquer those issues through support, accountability and holistic diet, lifestyle and supplement protocols.
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