Nutrition plays a vital role in brain health and neurologic wellness. Blood glucose levels, sodium intake, and omega-3 fatty acids all impact cognitive function. Maintaining stable blood sugar, balancing sodium consumption, and getting enough omega-3s can protect against cognitive decline and support brain health.

Dietary strategies for brain health include eating antioxidant-rich foods, consuming nutrient-dense meals, and limiting processed foods. The Mediterranean and MIND diets have been linked to better cognitive outcomes. Proper hydration and a healthy gut microbiome also contribute to optimal brain function and neurological performance.

Neurologic Wellness and Nutrition

Blood glucose and neurologic wellness

• Maintaining stable blood glucose levels is crucial for optimal brain function
• Hypoglycemia can lead to confusion, dizziness, and impaired cognitive performance (difficulty concentrating, slowed reaction times)
• Hyperglycemia can cause inflammation and oxidative stress, potentially damaging brain cells and increasing the risk of cognitive decline (memory loss, impaired decision-making)
• Sodium intake impacts neurologic wellness
  • Excessive sodium intake can lead to high blood pressure, a risk factor for stroke and cognitive impairment
  • High sodium levels can disrupt the blood-brain barrier, allowing toxins to enter the brain and cause inflammation (neuroinflammation)
  • Maintaining a balanced sodium intake is essential for proper neurological function and reducing the risk of neurodegenerative diseases (Alzheimer's, Parkinson's)
• Omega-3 fatty acids play a critical role in brain health
  • Essential for brain development and function, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)
  • Possess anti-inflammatory properties that protect brain cells from damage and support cognitive health
  • Inadequate intake of omega-3 fatty acids may be associated with increased risk of cognitive decline, depression, and neurodegenerative disorders

Dietary strategies for brain health

• Incorporate foods rich in antioxidants to protect brain cells from oxidative stress and support neuroplasticity (berries, leafy greens, dark chocolate)
• Consume a variety of nutrient-dense foods to provide the brain with essential vitamins and minerals
  • Whole grains (quinoa, brown rice)
  • Lean proteins (chicken, fish, legumes)
  • Healthy fats (avocados, nuts, seeds)
• Include omega-3 fatty acid sources to support cognitive function and brain health
  • Fatty fish (salmon, mackerel, sardines)
  • Plant-based sources (walnuts, flaxseeds, chia seeds)
• Limit processed foods, refined sugars, and saturated fats, which can contribute to inflammation and negatively impact brain health (fried foods, sugary snacks, processed meats)
• Maintain stable blood glucose levels by consuming low glycemic index foods and balancing meals
  • Combine complex carbohydrates, proteins, and healthy fats (oatmeal with nuts and berries, grilled chicken with sweet potato and broccoli)
• Consume foods rich in B vitamins to support neurotransmitter production and overall brain function

Eating patterns vs neurological performance

• Mediterranean diet supports brain health
  • Emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil
  • Associated with improved cognitive function, reduced risk of cognitive decline, and lower incidence of Alzheimer's disease and dementia
• MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) combines brain-healthy aspects of Mediterranean and DASH diets
  • Focuses on leafy greens, berries, nuts, and fish
  • Linked to slower cognitive decline and reduced risk of Alzheimer's disease
• Ketogenic diet may have neuroprotective effects, but long-term impacts require further research
  • High-fat, low-carbohydrate diet induces a metabolic state called ketosis
  • Potential benefits for certain neurological disorders (epilepsy, Alzheimer's disease)
• Hydration is crucial for optimal brain function and neurological performance
  • Adequate hydration supports the delivery of nutrients to the brain and removal of toxins
  • Aim for at least 8 glasses (64 ounces) of water per day, adjusting intake based on individual needs, physical activity, and environmental factors
  • Dehydration can lead to headaches, fatigue, and decreased mental alertness, while proper hydration promotes cognitive function and mood

The Microbiome-Gut-Brain Axis and Neurologic Wellness

• The microbiome-gut-brain axis refers to the bidirectional communication between the gut microbiota and the central nervous system
• A healthy gut microbiome supports the production of neurotransmitters, which are essential for proper brain function and mood regulation
• Dietary choices can influence the composition of the gut microbiome, potentially impacting neurologic wellness and cognitive function
• Consuming a diverse range of plant-based foods, fermented products, and fiber-rich foods can promote a healthy gut microbiome and support overall brain health