Cellular Nutrition for the Brain: Supporting Neuroplasticity and Cognitive Longevity

There are 100 billion neurons in our brains, and each has, on average, nearly 10,000 synaptic connections, so we have nearly one quadrillion synapses in our brains. To put that into perspective, one quadrillion seconds is approximately 31.7 million years! 

Alzheimer’s disease is characterized by changes in the brain that lead to the loss of the synapse connections and death of the neurons or brain cells themselves. As the connections are lost, there can be changes in brain functionality such as decline in memory, loss of visual-spatial sense, decreased facial recognition and changes to concentration and decision making abilities to name a few. 

Research has shown that if the loss of these synaptic connections and neurons is slowed or reversed, there can be better outcomes in cognitive decline symptoms. So, how does one promote better brain health at the cellular level?

The basic routes include reducing inflammation, increasing energetic pathways, eliminating harmful toxins, improving metabolite clearance mechanisms and supporting neurotransmitter activity. The ability to improve synaptic function and neuronal health is known as neuroplasticity. The brain’s ability to achieve neuroplasticity protects it from cellular decline.  

One way to promote cellular function and neuroplasticity is through nutrition:

*Decrease insulin resistance and maintain cellular insulin sensitivity so that cells can utilize glucose for fuel.

*Help cells become metabolically flexible and able to use protein and fat as a fuel source in addition to glucose by maintaining mild ketosis.

*Eat a selection of colorful plants for increased antioxidants and phytonutrients such as flavonoids, polyphenols and carotenoids. 

*Optimize gut health with pre and probiotic rich foods, fibers and resistant starches for better nutrient digestion, absorption and metabolization.

*Pay attention to food packaging and proper washing to avoid pesticides, organic pollutants, microplastics and other toxins.

*Consume a diverse selection of plants and animal proteins to support key nutrients like omega 3 fatty acids, iron, zinc, vitamins B12, D, folate, choline and more. 

*Reduce foods that there may be a sensitivity to or are pro-inflammatory as they can lend to intestinal permeability and upregulate the immune response. 

Nutrition is one tool that can be used to support optimal brain health. For more information on other tools as well as additional resources, recipes and tips for nutritional support make sure to sign up for the Newsletter. 

Source:

https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2019.00735/full