By Dr. Mercola
Your brain is intricately linked to your diet. You know this
is true if you've ever found yourself foggy-headed and unable to
concentrate because you've gone too long without eating.
Yet, changes in your cognitive abilities as you get older are
generally not attributed directly to your food choices, the way
some other diseases, like heart disease and type 2 diabetes,
often are.
This may soon change, and rightly so, as a growing body of
research is highlighting the drastic effect your diet plays in
your future brain health, such as significantly raising your
risk of cognitive impairment.
Too Many Carbs and Too Much Sugar Increases Your Risk of
Cognitive Impairment
Among people aged 70 to 89, diet proved very influential in
contributing to the risk of mild cognitive impairment, including
problems with memory, language, thinking and judgment, down the
line. The new study revealed carbs and sugar to be the biggest
culprits, while protein and fats were protective:1
- Those with the highest carbohydrate intake were nearly
twice as likely to develop mild cognitive impairment than
those with the lowest intake of carbohydrates.
- Those with the highest sugar intake were 1.5 times more
likely to experience mild cognitive impairment than those
with the lowest levels.
- Those with the highest fat intake were 42 percent
less likely to develop cognitive impairment
- Those with the highest protein intake reduced
their risk by 21 percent
- When compared with total fat and protein intake, those
with the highest carb intake were 3.6 times more likely to
develop mild cognitive impairment
Why might this be? Because a diet that's focused on unhealthy
carbs and sugar seriously interferes with the ability of insulin
to do its job Researchers noted:
"A dietary pattern with relatively high caloric
intake from carbohydrates and low caloric intake from fat
and proteins may increase the risk of MCI [mild cognitive
impairment] or dementia in elderly persons."
Interfering with Insulin Signaling is Damaging to Your Brain
In a recent animal study, researchers from Brown University
in Providence, Rhode Island were able to induce many of the
characteristic brain changes seen with Alzheimer's disease
(disorientation, confusion, inability to learn and remember) by
interfering with insulin signaling in their brains.2
Faulty insulin (and leptin, another hormone) signaling is an
underlying cause of insulin resistance, which, of course,
typically leads to type 2 diabetes. However, while insulin is
usually associated with its role in keeping your blood sugar
levels in a healthy range, it also plays a role in brain health.
When researchers disrupted the proper signaling of insulin in
the brain, it resulted in dementia.
The over-consumption of sugars and grains is what ultimately
causes your body to be incapable of "hearing" the proper signals
from insulin and leptin, leaving you insulin resistant in both
body and brain. A drop in insulin production in your brain may
contribute to the degeneration of your brain cells, mainly by
depriving them of glucose. It's even been said that
"reducing the level of insulin in the brain can immediately
impair cognition."3
Alzheimer's disease was tentatively dubbed "type 3 diabetes"
in early 2005 when researchers learned that the pancreas is not
the only organ that produces insulin. Your brain also produces
insulin, and this brain insulin is necessary for the survival of
your brain cells.
So it's not surprising that the featured study found a link
between mild cognitive impairment and diets high in sugar and
carbs. It's becoming increasingly clear that the same
pathological process that leads to insulin resistance and type 2
diabetes may also hold true for your brain. As you overindulge
on sugar and grains, your brain becomes overwhelmed by the
consistently higher levels of insulin and eventually shuts down
its insulin signaling and sensitivity, leading to impairments in
your thinking and memory abilities, and eventually causing
permanent brain damage.
As the study's lead author said:4
"A high carbohydrate intake could be bad for you
because carbohydrates impact your glucose and insulin
metabolism … Sugar fuels the brain — so moderate intake is
good. However, high levels of sugar may actually prevent the
brain from using the sugar — similar to what we see with
type 2 diabetes."
Cut THIS From Your Diet if You Want to Protect Your Brain …
When researchers fed rats a fructose solution as drinking
water for six weeks, then tested their ability to remember their
way out of a maze, the results certainly grabbed the
researchers' attention – and they should grab yours, too.
The rats fed fructose syrup showed significant impairment in
their cognitive abilities—they struggled to remember their way
out of the maze. They were slower, and their brains showed a
decline in synaptic activity. Their brain cells had trouble
signaling each other, disrupting the rats' ability to think
clearly and recall the route they'd learned six weeks earlier.5
Additionally, the fructose-fed rats showed signs of
resistance to insulin, again showing that consuming large
amounts of sugar, and in this case fructose, may block insulin's
ability to regulate how your brain cells store and use sugar for
the energy needed to form healthy thoughts and emotions.
Researchers concluded that a high-fructose diet harms
your brain, as well as the rest of your body. There is NO
question in my mind that regularly consuming more than 25 grams
of fructose per day will dramatically increase your risk of
dementia and Alzheimer's disease, as it will inevitably wreak
havoc on your body's ability to regulate proper insulin levels.
Protein Intake Also Crucial
Earlier this month I interviewed Dr. Ron Rosedale for 14
hours. He is one of the first physicians in the U.S. that
started measuring leptin levels clinically and was far ahead of
the curve on this one. In our interview, he helped me understand
the major importance that excessive protein intake can have on
cancer growth.
Eating excessive protein can be an additional synergistically
powerful mechanism. When you consume protein in levels higher
than one gram of protein per kilogram of LEAN body mass you tend
to activate the mTOR pathway, which will radically increase your
risk of cancers. It is very easy to consume excess protein and
my guess is that most people reading this are. I know I was, and
as a result of this new insight I have reduced my protein intake
by about half.
To determine your lean body mass find out your percent body
fat and subtract from 100. So if you are 20% body fat you would
have 80% lean body mass. Just multiply that times your current
weight to get lean body mass. For most people this means
restricting protein intake from 35 to 75 grams. Pregnant women
and those working out extensively need about 25% more protein
though.
Of course when you reduce protein you need to replace it with
other calories, so the key to replace the lost calories with
high-quality fats such as avocados, butter, coconut oil, nuts
and eggs. It is also very helpful to avoid eating anything for
three hours before going to bed as this allows you to have
relatively low blood sugars while you are sleeping. This is
another good trick to move your body to fat burning mode.
What Dietary Strategies Help Protect Your Brain?
Obviously the first and most important step is to limit
carbs. Ideally your best carbs are fiber-based vegetables. It
would be wise to avoid sugar and grains and replace those
calories with healthy fats, like butter, avocados, coconut oil
and olive oil. Nuts can be used but not overdone as you do not
want to increase protein much above one half gram per pound of
lean body weight.
On a brighter note, the above-mentioned study also found that
rats given omega-3 fats in addition to the high-fructose diet
were able to navigate the maze better and faster than
the rats in the non-omega-3 group.
The researchers concluded that a type of omega-3 fat called
DHA is protective against fructose's harmful effects on the
brain. DHA is essential for synaptic function—it helps your
brain cells transmit signals to one another, which is the
mechanism that makes learning and memory possible. Your body has
difficulty producing enough DHA from vegetarian omega-3
precursors, so it must be supplemented through your diet, and
this is one reason why getting enough animal-based omega-3 fats
is so essential.
In addition, optimizing your gut bacteria by eating
fermented vegetables may be one of the most profound ways to
improve your brain health. Your gut is your "second brain," and
there is a close connection between abnormal gut flora and
abnormal brain development and function. Just as you have
neurons in your brain, you also have neurons in your gut --
including neurons that produce neurotransmitters like serotonin,
which is also found in your brain and is linked to mood.
Quite simply, your
gut health can impact your brain function, psyche, and
behavior, as they are interconnected and interdependent in a
number of different ways.
Interestingly, if eating sugar, fructose and grains is the
equivalent of slamming your foot on your brain-aging
accelerator,
intermittent fasting may be more akin to stepping on the
brakes. Fasting increases insulin sensitivity and
appears to trigger a variety of health-promoting hormonal and
metabolic changes that may help prevent age-related brain
shrinkage and other chronic and debilitating diseases. The
protective processes triggered in your brain when suddenly
decreasing your food intake are similar to the beneficial
effects of exercise.
If you want to give it a try, you can find my full
intermittent fasting guidelines here.
As for what to eat the rest of the time, following the
dietary advice available in my comprehensive nutrition plan
is highly recommended. I am confident that if you adhere to the
recommendations in this plan, you will be able to optimize your
brain health and your overall health simultaneously.
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