The Gut Brain Connection: Feeding Your Brain
The Gut Brain Connection: Feeding Your Brain
Have you ever pondered why your parents stressed the importance of eating fruits and veggies while urging you to steer clear of junk food? The answer lies in the adage, "You are what you eat!" Indeed, our dietary choices profoundly influence the composition and functions of our cells. Therefore, maintaining a healthy diet rich in essential nutrients is crucial for the overall well-being of our cells and organs, including the brain.
As the most complex organ in the human body, the brain tirelessly monitors our daily activities and communicates with other organs to coordinate their functions. Neurons, the building blocks of the nervous system, facilitate this intricate communication network by transmitting signals to different parts of the body. Additionally, neurons interact with glial cells, which provide support and protection to ensure the brain's optimal functioning.
Two primary types of glial cells, microglia and astrocytes, play vital roles in maintaining the brain's health. Microglia act as the brain's main immune cells, safeguarding it from infections, while astrocytes supply neurons with essential nutrients to sustain their health.
Communication lies at the heart of the brain's functions, enabling physical tasks like movement and cognitive processes such as thinking, learning, and memory retention. Hence, any disruption in brain function can profoundly impact our thoughts, emotions, and behaviours. A healthy diet forms the cornerstone of a happy and well-functioning brain.
So, how does a healthy diet enhance brain functions? The relationship between our dietary choices and brain health is direct and significant. Consuming a balanced diet can stimulate the production of new neurons through a process called neurogenesis. Furthermore, our dietary habits influence synaptic plasticity—the brain's ability to strengthen or weaken connections between neurons, crucial for learning and memory.
The hippocampus, a key brain structure responsible for memory regulation, is particularly influenced by our dietary choices. Brain-derived neurotrophic factor (BDNF), a protein that promotes neuron growth and survival, plays a pivotal role in hippocampal function. By increasing BDNF levels through a healthy diet, we can enhance neurogenesis in the hippocampus, leading to improvements in learning, memory, mood, attention, and overall mental health.
Factors that impair neurogenesis include:
Stress
Sleep deprivation
Alcohol
Diets high in:
Sugar
Saturated fat
Vitamin A, B and E deficiency
Soft diets
Factors that encourage neurogenesis include:
Learning new skills
Exercise
Sex
Intermittent fasting
Calorie restriction
Caffeine
Resveratrol (found in red wine)
Curcumin (found in turmeric)
Diets high in:
Blueberries
Flavonoids (found in fruits and vegetables and give them their bright colours)
Omega 3 fatty acids (found in fatty fish like salmon or found in moringa)
Zinc
Folic acid
There are actions you can take today to impact your brain health now and into the future. Get moving!
The Impact of an Unhealthy Diet on Brain Health
Did you know that the gut, often called the body’s “second brain” and the brain are intricately connected? Surprisingly, the gut boasts a formidable neural presence, housing around 100 million neurons. Beyond its conventional role in digestion, the gut actively regulates hormonal balance, metabolism, and blood pressure, even during sleep. Contrary to past beliefs of unidirectional communication, emerging research elucidates a bidirectional information exchange between the brain and gut’s neurons forming what is known as the gut-brain axis. Consequently, the food we consume is sensed by gut neurons, which relay signals to the brain. This communication plays a crucial role in cognitive functions such as memory, learning, and thinking. Notably, the gut significantly influences emotional states, housing a predominant portion of the body’s serotonin, a neurotransmitter associated with well-being.
An unhealthy diet triggers the release of excessive stress hormones, which can inappropriately activate microglia and astrocytes in the brain. This abnormal activation leads to inflammation, a protective response against harmful conditions like stress. Unfortunately, inflammation in brain regions such as the hippocampus can impair cognitive abilities, making it challenging to plan, focus, or remember tasks. Furthermore, this inflammation can contribute to the development of depression.
What Should You Eat to Promote Brain Health?
Certain foods can support optimal brain function, particularly those rich in omega-3 fatty acids. These essential nutrients have been shown to improve brain function and mitigate inflammation. Omega-3 fatty acids, such as α-linolenic acid found in plants like moringa, walnuts and flax seeds, as well as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) present in fish oils, are vital components of a brain-healthy diet. Consuming adequate amounts of omega-3 fatty acids through diet is crucial since the body cannot produce them.
Studies have demonstrated the neuroprotective effects of DHA, particularly in mitigating inflammation and promoting neurogenesis (the formation of new neurons) following brain injury. Additionally, DHA intake during pregnancy can enhance the development of fetal neurons, while early-life consumption supports brain growth and cognitive function in children. Conversely, insufficient DHA intake during youth can hinder neurogenesis, leading to behavioural and cognitive issues.
Which Foods Should You Avoid?
In contrast to brain-healthy foods, certain dietary choices can detrimentally affect brain health. Excessive consumption of sugars, commonly found in sodas, can impair memory and learning functions. Even diet sodas, containing artificial sweeteners like aspartame, are detrimental to brain health, causing irritability, anxiety, and sleep disturbances.
In essence, prioritising a wholesome diet is not only essential for physical health but also for cognitive well-being. A balanced diet rich in omega-3 fatty acids and avoiding sugary and artificially sweetened foods can significantly contribute to maintaining optimal brain health. By making informed dietary choices, you can nourish your brain, stimulate neurogenesis, enhance your general well-being, quality of life and overall happiness.
Why Choose Emaya Pure Life to Support Gut and Brain Health?
There are more than 1,300 studies, articles and reports focused on moringa’s incredible health benefits. Moringa oleifera supports brain health through several mechanisms which include high iron content which is essential for optimal brain function and oxygen flow to the brain. Moringa leaves provide all nine essential amino acids, which are necessary for the production of neurotransmitters. It is rich in antioxidants, such as vitamin C, vitamin E, and flavonoids, which help protect brain cells from oxidative stress and inflammation. Moringa's anti-inflammatory compounds, such as isothiocyanates and flavonoids, help combat inflammation in the brain. Its leaves extract may serve as a potential medicinal food against dementia and age-related memory loss, as it has the ability to reduce oxidative stress and neurodegeneration.
Curcumin, the active and powerful compound in the vibrant yellow spice, Turmeric, is high in anti-inflammatory properties. Research suggests that curcumin may help promote healthy gut function by reducing inflammation and supporting the growth of beneficial gut bacteria. Curcumin has been extensively studied for its anti-inflammatory properties. By reducing inflammation, curcumin may help protect the brain, improve cognitive function, and potentially reduce the risk of conditions like Alzheimer's disease. Additionally, turmeric has the potential to boost the production of brain-derived neurotrophic factor (BDNF), the protein that plays a crucial role in the growth and survival of brain cells. Increasing BDNF levels may enhance brain function, improve memory, and protect against age-related decline. Furthermore, turmeric's antioxidant properties help neutralize harmful free radicals and reduce oxidative stress in the brain, which can contribute to neurodegenerative diseases.
Ginger, specifically its active compound gingerol, supports brain health by interacting with the gut-brain axis. Research shows that ginger influences gut microbes linked to neurodegenerative diseases like Parkinson's and reduces inflammation. Additionally, ginger has been found to lessen neuropathic pain and regulate intestinal inflammation and the enteric nervous system, which may indirectly affect brain health.
We recommend Turmoringa Lemon & Lime to support you on your gut-brain health journey. This blend harnesses the potency of moringa and turmeric (curcumin), two highly nutritious and powerful plants for neurogenesis, and brain synaptic plasticity.
Additional reading:
https://my.clevelandclinic.org/health/body/the-gut-brain-connection
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6469458/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253463/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10315336/
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