Nutrients And Their Life Changing Effects On Brain Health.

In recent years advancement in molecular and cellular technology has clarified the critical impact of nutrition on biochemical and gene activity of the brain cells as well as other cells. Nutrition and genes interact on multiple levels (mechanisms) leading to changes in biological structures. Also, studies have shown different individuals with different genetic variability may respond differently to the nutrients. All of which is helping to find better nutrition for optimum health and wellbeing. In this article, we explore the studies on nutrition and its important role in different areas of brain health.

Science uses the term epigenetic to explain the ways that change the gene expression without affecting the DNA sequence or structure. For example, methylation reduces gene activity while Acetylation increases gene activity. Studies suggest epigenetic mechanisms are reversible and plastic. The methylation process is studied for cognition, depression, eating disorders, autism and schizophrenia.

Having good mental health does not simply mean the absence of mental disease. Mentally healthy individuals can find their potential, cope with normal stressors of life, work with productivity and contribute to the community. Socioeconomic and environmental elements including nutrition contribute to the quality of life and mental well-being of individuals.

Metabolism & Brain Health

Balanced metabolism, amount of energy intake, and physical activity greatly impact brain health. Numerous studies show balanced energy intake and physical activity improve mood and cognition, while a high caloric diet, sedentary lifestyle, and metabolic syndrome (including obesity, diabetes, etc) have been related to an increased risk of depression and dementia. 

Imbalanced metabolism throughout life impacts several hormones and growth factors. These hormones affect the brain cell receptors and modify the brain structure and gene expression. For instance, research has found that high caloric intake increases the concentration of free radicals (highly reactive oxygen molecules) and lowers brain-derived neurotrophic factor (BDNF), and low BDNF compromises the brain cells' communication and reduces cognition.

Based on recent research exercise and balanced metabolism increase the amount of BDNF. A higher amount of BDNF lowers the methylation rate of the DNA in brain cells and improves cell communication. Also, certain nutrients like DHA omega 3 fatty acid were found to enhance this positive effect. Decades of investigations and data analysis have clarified the impact of nutrition and lifestyle on both categories of Neuro-developmental and Neuro-degenerative disorders. Neuro-developmental diseases include autism, schizophrenia, and an eating disorder. Neurodegenerative disorders are including cognitive decline, dementia, Alzheimer's disease, etc. However, these two categories are not completely separable, because it is very evident that early life disorders produce both immediate and long-time complications.

Supplements for Brain Health

Prenatal nutrition plays an important role in brain development. Researchers found that redistricted access to proper food and nutrition increases the cases of neurodevelopmental disorders significantly. Prenatal nutritional deficiencies of macro-nutrients like protein, and micro-nutrients like iodine, zinc, copper, vitamins including folate and B complex, and Essential Fatty Acids found to be responsible for modifying key brain genes and an increase in brain cells' DNA methylation.

Lipids are formed 50-60% of the brain weight. Among the lipids, the DHA is found in a very high concentration in the brain tissue in comparison to other parts of the body. DHA is found in higher concentration in the eyes' Retina and the brain's Gray Matter. Essential Fatty acids (EFAs) influence the function of the nerve cells in multiple ways. For example, the neural cell membrane contains a great amount of phospholipid fatty acids, and receptors for the neurotransmitters (chemical compounds transferring signals/data from one neuron to the other) are placed on this membrane. Animal studies indicated that the deficiency in EFA's reduces the number of dopamine and serotonin receptors on the frontal lobe as well as alters their production. Human studies have found infants with additional DHA in their diet during 18 months show 7 points increase in their mental development index. Other human researchers suggest that changes in neurotransmitter function in Attention Deficit Hyperactivity Disorder (ADHD) are related to lower levels of DHA in the cellular membrane. Epidemiological and clinical studies have found a relation between Depression and Omega 3 deficiency.

Studies have found that in some patients, impaired glucose metabolism in the brain may contribute to cognitive decline. Improving Insulin Sensitivity was found promising to lower the risks of Alzheimer's and improve the brain glucose metabolism. In addition, replacing glucose with ketones as fuel for the brain may help improve brain function. As the brain cells are very sensitive to the lack of energy, ketogenic supplements help to reduce further cognitive decline, especially in those individuals who have a problem metabolizing glucose in their brains. Medium Chain Triglycerides (MCT) and DHA omega-3 fatty acids are found to play an important role in improving brain energy and metabolism.

Usually, studies on cognitive decline target individuals over 60 years of age. However, more recent research showed that cognitive decline is starting much earlier around the age of 45-50. This is important in particular because small cognitive changes in earlier life increase the risk of developing more serious complications like dementia and Alzheimer's later on. Reviewing the effects of exercise on the brain showed moderate aerobic exercise and activities such as walking and gardening are beneficial in preventing and alleviating Alzheimer’s. Recent Findings also suggest a reduction in excess sugar consumption particularly for those deficient in essential fatty acids, as well as taking B vitamins and Folate play a very important role in decreasing Homocysteine levels which is a risk factor for brain shrinkage and dementia. Two years of supplementing with B vitamins in a group of 70 years of age slowed and lowered the rate of moderate cognitive decline.

Flavonoids & their Brain Effects

Consuming flavonoids has been suggested to reduce, prevent and/or reverse neurodegenerative disorders. These potent antioxidants protect the brain cells against toxins, reduce inflammation and potentially improve cognition. Research suggests flavonoids can help our brain via three different mechanisms including a) ability to interact with brain cell signaling mechanism related to self-destruction and differentiation of the brain cells, b) by improving general and cerebral circulation, and c) directly via their antioxidant property they neutralize toxins and damaging free radicals produced by the brain cells.

What are flavonoids?

Flavonoids are made by plants through enzymatic pathways. Flavonoids are found in fruits, seeds, vegetables, herbs, etc. Flavonoids are sharing similar core structures with different branches which results in different groups and subgroups of flavonoids including:

• flavonols (e.g. catechin, epicatechin, epigallocatechin, epicatechin gallate, epigallocatechin gallate (EgCG), and proanthocyanidins) are found in green tea, black tea, red wine, apples, and cacao.
• flavones (e.g. apigenin) are found in artichoke, celery, parsley, chives, and other herbs
• flavanones (e.g. naringenin, hesperetin) are found predominantly in citrus fruit and tomatoes
• flavonols (e.g. quercetin) which are found predominantly in onions, leeks, and broccoli.
• isoflavones (e.g. daidzein and genistein) are found in soybean and soy products.
• anthocyanidins are found in red wine and berry fruits such as blueberries, blackberries, cherries, and strawberries.
• proanthocyanidins(tannins) are found in grapes and many berry fruits

Neuro-inflammation is responsible for the progression of the diseases such as Alzheimer's and Parkinson's. Recent studies show that flavanones such as Hesperetin, and Naringenin are found in high quantities in citrus fruits, flavonoids present in blueberry, flavanols catechin, and epigallocatechin gallate (Egcg), and the isoflavone genistein all can reduce neuroinflammation via different pathways. Egcg from green tea and Ginkgo biloba extract is found to protect the brain cells against neurotoxins.

Flavonoids are now well known to modulate neuronal signaling pathways involved in increasing the number of, and strength of, connections between neurons. For example in studies Fisetin, a flavonoid found in strawberries is shown to increase object recognition in mice. Other flavonoids such as Quercetin, Hesperetin, and blueberries were found to be beneficial in improving memory skills.

Brain imaging techniques show that there is a link between cerebral blood flow and cognition. For example, Low cerebral blood flow is associated with dementia. Multiple human research indicates the benefits of flavonoids in improving cardiovascular health which is consequently beneficial in improving cognition. Evidence suggests Flavonoids can prevent many different types of cerebrovascular diseases. Improving brain circulation promotes new hippocampal cells' formation near the blood vessels and that may benefit memory. Human brain exams show consuming flavanol-rich cacao in less than 2 hours increased blood flow and oxygenation in certain regions of the brain.

Flavonoids promote neuronal survival and differentiation. Flavonoids also enhance peripheral and cerebral blood circulation. These functions induce beneficial changes in the cellular architecture required for cognition and interpreting nerve or sensory information, for the storage, processing, and retrieval of memory, and for protecting against neuronal losses through aging, known to adversely affect populations or connections of the brain cells over time, leaving the system less efficient in the processing and storage of sensory information.

Brain-derived neurotrophic factor (BDNF) is one of the neurotrophic factors which is crucial in both the protection and repair of brain cells. Levels of brain BDNF are related to human learning, memory, and cognitive function. BDNF is a biomarker that passes the brain-blood barrier, and its plasma level is indicative of brain health. Animal studies show taking Flavonoids increases the BDNF suggesting that there is a possibility that the same may occur in human subjects. A significant number of research and clinical studies support the positive effects of exercise and balanced metabolism on improving mental health and well-being. Nutrition plays an important role in gene expression which consequently will help in preventing and/or improving mental health conditions. The impact of plant nutrients, vitamins, and essential fatty acids on the brain cells and their response is observed by measuring brain biomarkers such as BDNF and advanced brain imaging techniques.

Articles and products featured by Health Palace are collected from a variety of sources and are provided as a service by Health Palace. These newsletters, while of potential interest to readers, do not necessarily represent the opinions nor constitute the advice of Health Palace. Presented materials are only for information purposes and do not intend to treat, cure, or prevent any disease.

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