I’m pretty confident almost everyone has seen the movie Jerry McGuire and remembers the cute kid explain to Jerry how much the human head weighed. I believe he said it weighed 8lbs. (In my Jonathan Lipnicki voice) Did you know of that 8lb head (although I’m sure I’ve seen larger!) the human brain on average weighs only about 3lbs? NIH states the male brain is slightly larger, but based on personal experience, I’m not really sure I believe that! Interesting fact though. Pubmed states, as the brain ages, it shrinks a bit, but a little more for men. (ha!)
Until my daughter’s MS diagnosis I had never given much thought to the brain. I never had much concern for my regular issues with remembering why I came into the room or what I was about to do!
That said, knowing what I know now, I do have concerns about brain functioning as it relates to aging. I also bumped my head a lot as an adult, suffering several concussions. I had a manual garage door I thought was all the way up, come right back down and knock the hell out of me! And then I decided I could win a fight with a car door. In my defense, it was a rental and I misjudged the size of the door, slamming it into my face getting in quickly to avoid being run over on Culver Blvd! (This one sent me to the ER!) I can’t tell you about that third head injury! You’ll have to wait until the next play for that one!
After the last concussion I had a bunch of scans and one in particular scared the living crap out of me. It showed I had all these white spots on my brain. This could have been a sign of early Alzheimer’s, but after talking with my brain surgeon cousin, he reassured me a bit that because all my spots were in certain areas (like the ones that I hit!) that more than likely, my spots were from trauma to my head. Let’s hope.
But just in case, I thought the more I know about brain health the better! In my efforts to cure my daughter’s brain, I could probably save my own. I audited a few university classes on Coursera and also recently watched Dr. Hyman’s longevity docuseries. I read as much as I could find the time to.
Here are some things I learned and some that I probably re-learned.
The human brain is the command center for the nervous system and enables thoughts, memory, movement, and emotions. Maintaining a healthy brain is one of the most important factors for preserving health and longevity. We have a HUGE aging population. We are living longer. With that, the burden of neurological disorders and challenges for the preservation of brain health increases. Therefore, we need to understand what brain health is and why it is so important!
Remember the three main parts of the brain? Anyone?
I didn’t! but it’s the cerebrum, cerebellum and the brain stem.
The cerebrum is the outer part of the brain. It controls thinking and learning, speech, emotions and muscle movement. It also controls our senses, hearing and vision. It’s divided into two hemispheres or halves. The right side controls the left side of your body and the left controls the right. I know. Strange. Those halves have four sections or lobes called the frontal, parietal, temporal and the occipital. Each lobe controls certain functions. Like your frontal controls reasoning, decision making and your personality, while your temporal controls memory and speech among others. (I think that frontal one they constantly use in criminal defense cases!)
The cerebellum which is in the back of the brain controls your coordination, muscle control and helps use to maintain equilibrium and posture.
The stem connects the cerebrum with your spinal cord. It controls some basic body functions like breathing blood pressure and your heartbeat.
So, what is brain health? Brain health is simply the preservation of optimal brain integrity which includes mental and cognitive function. With aging, which is a degenerative situation, there is typically some degradation of brain function. But can we limit the amount of degradation? I’m a believer!
Dementia is NOT a normal part of aging! (which includes the loss of cognitive functioning, thinking, memory, learning and reason.) Brains change with age. Most of us are scared shitless about cognitive decline and illnesses such as dementia, (The most common form these days is Alzheimer’s) but it is not inevitable!
The brain needs a steady flow of oxygen, glucose and other nutrients. Each side of your brain receives blood through arteries and the small branches of the arteries called capillaries. They supply the brain cells with oxygen and nutrients from your blood. (You are responsible for supplying the nutrients! Got it?)
Recent studies have shown that a combination of diet and exercise can influence cognitive abilities. And not just physical exercise. Mental exercise is needed as well. You know, like everything else. Use it or LOSE it! Mental exercises help improve brain function and even promote new brain cell growth. Exercising your brain is just as important as exercising your body, but both benefit your brain.
Mental stimulation such as puzzles, games, or things that require manual dexterity like artistic and creative pursuits (painting, drawing, learning to play an instrument) are great for your brain.
But exercising your body has brain benefits as well! Exercising helps to get more oxygen rich blood to your brain. Research shows that it also “spurs the development of new nerve cells and increases the connections between brain cells. This results in brains that are more efficient, plastic (not plastic, plastic) and adaptive, which translates into better performance.”
In addition to mental and physical exercise, of course diet and nutrition, relaxation and stress reduction also play a role in maintaining optimal brain function. Sleep, as we know, helps improve immune function, but it also may reduce buildup in the brain of an abnormal protein/plague that has been associated with Alzheimer’s disease! Maintaining your overall health, which includes regulating your blood sugar, blood pressure and body weight, benefits your brain as well!
Sadly, my midlife high blood pressure increases my risk for cognitive decline later! Just one more reason to get that blood pressure in check. Hypertension, a multisystem disease classified as a cardiovascular disease is a circulatory disease. This means all parts of the body are impacted by this disease, especially our brains!
https://www.health.harvard.edu/heart-health/blood-pressure-and-your-brain
It might also surprise you that social connections also play a role in cognitive function and brain health. Strong social connections have been associated with not only a reduced risk of dementia, but lower blood pressure and overall life expectancy.
“In humans, exercise has been shown to counteract the mental decline that is associated with aging141, enhance the mental capacity of young adults142 and facilitate functional recovery after brain injury or disease131. Studies that showed that exercise promotes neurogenesis in the brain of adult rodents143 and humans144 have introduced the possibility that new proliferating neurons might contribute to the effects of exercise on enhancing learning and memory.”
So, back to the reason that I started my study and research of the brain. It was my Daughter’s diagnosis and my determination to heal here brain that triggered my interest. It was also my earlier diagnosis of spots on my brain and concern about my own brain health!
With MS, the immune system attacks the protective sheath called Myelin that covers the nerve fibers. This causes problems with the communication between your brain and your body. Myelin is critical for not only brain function, but mental health as well. It allows the brain to send information faster which is essential for the functioning of your nervous system. So, MS is a condition of demyelination and mitochondrial dysfunction. (Mitochondria generate energy known as ATP in cells. It is involved in communication between cells. Vital to our survival!) Here’s more detailed info: https://www.lifeextension.com/magazine/2013/8/three-step-strategy-to-reverse-mitochondrial-aging
There are a number of conditions related to demyelination. Those can include ADHD, (You know that thing your man claims he has which is why he didn’t hear what you just said.) depression, bipolar disorder, OCD (obsessive compulsive disorder) and even dyslexia and stuttering. MS is one of the more common demyelinating conditions, but it is certainly not the only one.
I picked up a book by Dr. Terry Wahls who herself had steadily declined from her MS to the point of being in a wheelchair. Determined to slow the progression of her own disease, she came to the realization that cellular nutrition was the key. Her therapeutic approach to diet and lifestyle included consuming more plants, along with a wide variety of protein including grass-fed beef and wild salmon.
In order to make myelin, the brain needs lots of B Vitamins, Omega-3 fatty acids and iodine. It also needs sulfur to support the making of neurotransmitters. Dr. Wahls determined that she needed to get these important brain nutrients from food. Nutrients that would support myelin production.
Her recommendations included at least six cups of greens daily! We went for nine! (It sounds like a lot, but we accomplished this by putting 2-3 cups or more in a smoothie and the rest in two salads daily!) Her dietary/lifestyle approach which she calls the Wahl’s Protocol also includes removal of inflammatory foods and gluten.
I won’t go into too much detail, but I can tell you that after 12 months, she went from wheelchair to and 18-mile bike ride and she hasn’t had any relapses since she started her own intervention.
Utilizing some of her recommendations as well as some other from my detoxification research, my Daughter was symptom free within 8 weeks of hospitalization. (BONUS: She lost weight. I recall her text telling me it had been a while since she needed a belt to keep her pants up! She looks great! ) Of course, it wasn’t just eliminating toxins, sugar, and inflammatory triggers. It also included stress management, walking and strengthening exercises.
Exercise can help rebuilt lost myelin. Dr. Wahls believes her discoveries about MS can also benefit other neurodegenerative conditions like Alzheimer’s. Scientist are working to develop myelin repair therapies but, in the meantime, and in between time, we have seen improvement just by making dietary and lifestyle changes.
So, what’s that got to do with my aging brain? Because what’s good for her brain is good for mine! We both need to be a fathead! I will explain momentarily.
We know food is typically considered the body’s building material, but many do not realize the power that food has to prevent and treat disease.
“Let Food be Thy Medicine.” ~ Hippocrates
“It has long been suspected that the relative abundance of specific nutrients can affect cognitive processes and emotions. Newly described influences of dietary factors on neuronal function and synaptic plasticity have revealed some of the vital mechanisms that are responsible for the action of diet on brain health and mental function.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
I wanted to quickly mention first, the other “Big C.” Although you pretty much only hear about cholesterol as it relates to heart disease, the truth of the matter is cholesterol is essential for our health. It is an essential part of our cell’s membrane which keeps the cells together. (Cell membranes critical for cell function) It’s one of the building blocks of cortisol, testosterone and estrogen. (Those hormones that go haywire as we age!) But with regard to the brain, most of this cholesterol is in the myelin sheaths that surround the nerve cells! So, this was pretty important info with regard to MS!
The brain has a higher level of cholesterol than any other organ. 25% of the body’s cholesterol is found there. Makes me wonder if all these drugs (statins) we are taking to lower cholesterol might be causing some of our cognitive decline or the huge number of Alzheimer’s patients. All the more reason to make lifestyle and dietary changes that might allow you to reduce or eliminate the need for such drugs! But that’s a convo for your doctor! THIS IS CERTAINLY NOT MEDICAL ADVICE. JUST DO YOUR HOMEWORK AND KNOW WHAT QUESTIONS TO ASK.
Why my daughter and I need to become proud Fatheads!
The human brain is almost 60% fat. The myelin sheath (damaged by MS) is composed of about 75% fat and cholesterol. The rest is protein. Both of our brains need fat to function properly. But as we all know, all fats are not created equal!
“Researchers analyzed food surveys of over 6,000 older women and the results of their cognitive testing over time. Total fat intake didn’t seem to affect women’s brain function, but the type of fat did. Women with the most saturated fat in their diets performed worst; women with the most monounsaturated fat in their diets—from foods such as olive oil, nuts, or avocado—performed best.”
https://pubmed.ncbi.nlm.nih.gov/20329590/#:~:text=Abstract,integrity%20and%20ability%20to%20perform.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/#R2
So, what should we feed our brains?
Research has shown that the typical Mediterranean diet which focuses on veggies, fruits, fish, nuts and healthy oils might make you less likely to develop cognitive issues and dementia. As we age, our brain is more exposed to oxidation. Foods rich in antioxidants can help with the harmful effects on our brains.
Omega Fatty Acids
In addition to foods rich in Omega Fatty Acids, my daughter and I also take a Barleans supplement called Total Omega. Fatty acids are crucial for your brain’s ability to perform. They must be obtained from dietary sources. Some excellent food sources include fatty fish, flax seeds, walnuts and kiwi.
Curcumin
You can’t swing a cat. (Wait, where did that saying come from? Why are we swinging cats anyway!)
The one source you can’t seem to escape these days is turmeric. Turmeric is a traditional food preservative and medicinal herb in India and found in Curry that also contains antioxidants and potent anti-inflammatory benefits.
“Given the high consumption of curcumin in India, it is possible that it might contribute to the low prevalence of Alzheimer’s disease in that country124.”
Flavonoids (not to be confused with Flava Flav)
Flavonoids help fight free radicals which makes them powerful antioxidants. So, go ahead! Enjoy some dark chocolate. And while you are at it, pour yourself a glass of red wine.
B Vitamins
Folate or B9 is important for healthy cell growth and function. It can be found in Spinach, and OJ. Of course, you can never go wrong with an abundance of leafy greens including kale, bok choy, beet greens. B Vitamins are essential for brain health. Adequate levels of folate are essential for brain function and a deficiency can lead to neurological disorders and cognitive impairment.
Sulphur Rich Veggies
Your brain needs a good amount of Sulphur to thrive. Sulphur helps with the creation of the antioxidant glutathione which helps prevent damage to neurotransmitters. Sulphur also helps with the detoxing of your liver (which you can save for red wine) and kidneys. It is found in cruciferous vegetables like broccoli, cauliflower, cabbage and two of my favorites, garlic and onion!
Vitamin D
An absolute must for my daughter as Vitamin D plays a critical role in the treatment of demyelination and MS. A study published in 2006 by the AMA found Vitamin D significantly reduced the risk of demyelination. We both supplement with Vitamin D, but it’s equally important to get some sun! (Which on the East coast in winter ain’t easy!!!!)
Your body makes Vitamin D when direct sunlight converts a chemical in our skin into an active form of vitamin. (More challenging the darker your skin which explains the deficiencies typically found in people of color!) In one study cited in an article I read on the Mayo Clinic site, it suggested that Vitamin D may also play a role in cognitive health. In the study cited which include a group of adults 60 plus that were being treated for dementia. The researchers found that the Vitamin D supplement helped improve cognitive function.
You can find Vitamin D in that wild salmon, OJ and eggs you’re eating! Cod liver oil is also high in Vitamin D.
Vitamin E
Found in healthy fats like Avocado and Olives, but also in spinach and asparagus. Vitamin E may help with reducing free radical activity and lower the risk of damages. It has been shown to improve mitochondrial function, thus extending lifespan!
It may also help with cognitive decline, but if nothing else, will benefit that aging skin and hair!
Choline
One of the best sources is organic, free-range eggs. (I added garlic, onion and spinach to my daughter’s eggs to help get those nine cups of greens in daily!) May as well add that Sulphur and choline at the same time! Choline combined with Inositol is critical for myelin sheath repair, but there is also evidence of a relationship between choline and cognition.
Vitamin C
An antioxidant has been shown to delay cognitive declined in elderly, but for her, known to participate in myelin formation. Vitamin C has so many health benefits. I swear by it.
You can get your C from green leafy vegetables, broccoli, peppers, fruit and berries.
Overall Antioxidants are essential to protecting brain and mitochondria cells. The brain, in particular is highly susceptible to oxidative damage caused free radicals. Not only do antioxidants support cell growth, but they help reduce inflammation which is one of the causes of EVERYTHING!
So, whether you have MS or you just have an aging brain like me (that has probably been hit one too many times) or you just want to remember where you left your keys, I hope that you will find this information beneficial!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
https://www.psychologytoday.com/us/blog/iq-boot-camp/201407/10-ways-improve-your-brain-health
Glad to hear about your Daughter’s recovery. Keep up the good fight!