When it comes to optimizing brain health and cognitive performance, there are various aspects of a person’s health I evaluate. Things like thyroid problems, HPA axis dysfunction (aka adrenal fatigue), chronic inflammation, leaky gut & microbiome imbalances, poor sleep, genetic factors (such as methylation impairments), high body burden/toxic load, and, of course, poor nutrition are all factors that can contribute to symptoms such as anxiety, brain fog, fatigue, difficulty concentrating, poor memory, and more!

In today’s post, I address that last factor – nutrition – because the fuel you feed your brain has a profound effect on how it functions. A nutrient-dense and well-balanced diet can provide your brain with the nutrients it needs for optimal function, support balanced blood sugar, protect your brain from inflammation, and nurture the gut to support a healthier brain. And studies show a healthy diet improves test scores!

Here are some of the best and worst foods for brain health.

WORST:

Sugar

Sugar is particularly problematic for brain health for three reasons. First, sugar suppresses activity of a key protein in the brain called brain-derived neurotrophic factor (BDNF). BDNF strengthens existing brain cells and creates new ones, while protecting neurons from neurotoxicity and hypoglycemia. Second, sugar increases systemic inflammation, which disrupts the functioning of the immune system and wreaks havoc on the brain. Third, consuming too much sugar causes blood glucose spikes and crashes which drive symptoms of anxiety, brain fog and fatigue. Sugar is very addictive, and it is ubiquitous in packaged and processed foods. Read labels before putting products into your shopping cart and try to stay under 24 g (for women) and 36g (for men) of added sugar per day. If you feel you need to break up with sugar, learn about how to cut out sugar without losing taste.

Artificial sweeteners

Thought sugar was bad? Artificial sweeteners are worse. We’re talking about the yellow (sucralose), blue (aspartame), and pink (saccharin) packets you add to your coffee, or find in beverages like diet sodas, sports drinks, etc. Not only do artificial sweeteners perpetuate cravings for sugar, negatively affect the gut microbiome, and cause headaches, but also they are neurotoxic! Aspartame breaks down into aspartic acid and phenylalanine, which are toxic to brain tissue and depletes the body’s production of serotonin, our ‘feel good’ neurotransmitter. These two mechanisms are major reasons why aspartame can cause people to feel depressed and anxious.

MSG

Monosodium glutamate is a flavor-enhancer added to processed foods such as soups, processed meats, spice rubs, frozen dinners and is used frequently in restaurant Asian food. MSG is an excitotoxin that can negatively affect your brain chemistry. MSG has many guises on food labels, including glutamic acid, glutamate, autolyzed yeast protein, textured protein, natural flavors, and hydrolyzed corn. So, again, be sure you’re reading labels carefully before purchasing! The good news is that, by consuming mostly whole foods (foods that don’t need nutrition labels like fresh vegetables!), it is easy to steer clear of harmful additives like MSG.

Inflammatory fats

Soybean oil, canola oil, corn oil, safflower oil, sunflower oil, peanut oil, vegetable oil, vegetable shortening, margarine and all other butter substitutes are highly processed and highly inflammatory. These industrial vegetable oils are problematic for several reasons: 1) Rancidity - Due to the high amounts of omega-6 fatty acids, these oils oxidize easily when exposed to light, heat or air. These exposures break down the oil’s chemical structure creating free radicals which contribute to oxidative stress in the body. 2.) Solvent-based extraction – Most industrially processed vegetable oils are extracted from plants using chemical solvents such as hexane, a byproduct from gasoline production. While solvents are mostly removed during the refining process, hexane residue can remain in the oil which is seriously toxic! 3.) Hydrogenation – In order to include vegetable oils in shelf-stable products such as baked goods, these oils are either partially or fully hydrogenated. This process creates trans fatty acids which are the worst fats to consume. Make sure you are reading labels on packaged foods and avoiding those that have these oils in the ingredients list!

BEST:

Healthy fats

Many people label all fats as bad. The truth is that not all fats are created equal! I mentioned the bad fats above, but what about the good fats? Healthy fats, such as omega-3s, monounsaturated fats and saturated fats, are essential for optimal brain health. After all, the brain is about 60% fat! The omega-3 fats (EPA, DHA, and ALA), in particular, are crucial for brain health as they cool off inflammation in the body, and are associated with a decreased risk of depression and cognitive impairment. You can find omega-3s in small, cold-water, wild-caught fish like the SMASH fish (salmon, mackerel, anchovies, herring, sardines), shellfish like scallops, sea vegetables, flax seeds, chia seeds, hemp seeds, and walnuts. Monounsaturated fats from avocado, olives, and nuts and seeds have been shown to enhance learning, slow age-related cognitive decline, and reduce the risk of getting Alzheimer’s disease. Saturated fats, from MCT oil, coconut oil, grass-fed butter, dairy products and meat, improve brain function by supporting myelin, the fatty layer of insulin that covers brain cells and helps them talk to one another via electrical signals. If myelin starts to break down, electrical communication in the brain slows down. Eggs (specifically the yolks) are a wonderful source of healthy fat as they contain choline, a nutrient with a variety of benefits for brain function, such as lowering brain inflammation and supporting the creation and release of acetylcholine, which is neurotransmitter that supports learning and memory.

Colorful fruits and vegetables

Our brain benefits from lots of antioxidants, which neutralize harmful free radical molecules and prevent them from doing damage. Fruits and vegetables keep inflammation at bay and boost blood flow to the brain which improves energy, focus, memory, learning, and overall cognitive performance. Antioxidant-rich foods are colorful fruits and vegetables. Some examples include: blueberries, apples, cherries, plums, pomegranates, carrots, spinach, red cabbage, avocados, and artichokes. Eat the rainbow by including a few different colors at each meal.

Herbs and spices

Herbs and spices enhance the flavor/aroma of meals, but they deserve way more credit than just garnishes. Herbs and spices are packed with anti-inflammatory antioxidants and have various health benefits, such as supporting a healthy gut microbiome and balanced blood sugar. A few are particularly beneficial for brain health. Sage can support memory, attention and learning. Rosemary is associated with enhanced memory performance and lower anxiety levels. Curcumin, the bioactive component in turmeric, can reduce brain inflammation and supports a healthy mood.

Probiotic- and prebiotic-rich foods

One of the biggest contributing factors to brain fog and anxiety is an unhealthy gut. Your gut is your “second brain.” The gut and the brain are formed from the same fetal tissue, and they remain inextricably linked via the gut-brain axis. Gut bacteria imbalances and leaky gut send signals to the brain, causing changes in mood. In order to improve brain health, we need to support the health of the gut. Fermented foods, such as sauerkraut, kimchi, apple cider vinegar, and kefir contain billions of probiotic bacteria that support cognition, clearer thinking and improved mood. Studies show that increased consumption of fermented foods correlate with significant improvements in depression and anxiety. The often ignored group of foods that are equally as important for brain health as probiotics are prebiotics! Prebiotics are fiber-rich foods which act as fuel for beneficial gut bacteria. Think of prebiotics as fertilizer for the good bugs in your gut! Probiotics convert these nondigestible fibers into short-chain fatty acids, which serve as a source of energy and reduce inflammation in the body. Prebiotic foods include Jerusalem artichokes, dandelion greens, jicama, artichoke, asparagus, garlic and onions.

If you’re interested in learning more about how to customize your nutrition plan to optimize brain health and cognitive performance, reach out! I offer a free 20-minute intro session to all new clients which serves as an opportunity to discuss your health history and current goals and determine if we’re the right fit to work together on an ongoing basis.

Nutrition for Brain Health and Cognitive Performance