By Kaley Burns EBS COLUMNIST
The human brain is a remarkable organ, home to billions of neurons responsible for every thought, memory, emotion, and movement. However, with aging or poor health, the brain can deteriorate, leading to memory changes, brain fog, and more. Fortunately, we know that it’s possible to rewire parts of your brain. Neuroplasticity is the brain’s ability to adapt, change its structure, and rewire connections in response to experiences. This is a key player in maintaining cognitive vitality with aging.
Exercise the mind
You may know that exercise is good for optimal physical and mental health, but it’s also a critical factor in brain function. Research shows that exercise increases neuroplasticity by boosting the activity of important chemical factors in the brain such as Brain-Derived Neurotrophic Factor. One analysis found that both single-session and regular exercise significantly increased BDNF. Each exercise session produces a response of BDNF, which has been found to be amplified over time by creating a habitual activity routine.
Mind your sleep
Sleep is one of the quickest ways to transform the brain for better or worse. If you’ve ever missed a night of sleep, you know how rapidly it can affect brain function. Conversely, high-quality sleep can transform how your brain functions in a positive way. Long-term cognitive health is also affected when we chronically get sub-optimal sleep. One way that sleep impacts our brain is through essentially “cleaning the brain.” This primarily occurs during deep sleep. One toxin that gets removed by this system is beta-amyloid, a protein that is commonly associated with neurodegenerative conditions.
Most adults require eight to nine hours of quality sleep per night. Try keeping the bedroom dark, quiet and cool, having a caffeine cut-off time in the afternoon, and avoiding large meals and alcohol in the hours before bed. Maintaining bedtime and wake times within the same hour each day—even on weekends—can also help to support overall sleep quality.
Foods for thought
Plant-based compounds called polyphenols act as antioxidants to protect DNA, slow brain aging, and enhance neuroplasticity. These antioxidants are found in dark red grapes, curcumin (turmeric), apples, onions, berries, broccoli, pomegranate, green tea and cocoa. Recently, one study found that individuals who consumed one to two servings of green leafy vegetables daily had cognitive abilities equivalent to a person 11 years younger than those who rarely or never consumed them.
One of the primary culprits contributing to cognitive decline is the consumption of sugars. Uncontrolled sugar intake has been linked to a variety of health concerns, including “Type 3 Diabetes” in reference to the theory that Alzheimer’s may share similarities to diabetes. When grocery shopping, check where sugar is listed in the ingredients list. Food ingredients are listed in order of volume, from highest to lowest amount. There are also at least 57 different names for sugar. When reviewing the list of ingredients, be wary of any ingredient ending in “ose,” such as maltose, fructose or sucrose.
Rethink your drinks
It turns out that even moderate amounts of alcohol can negatively impact your brain.
In a recent study, moderate drinking was associated with brain shrinkage over a 30-year period. While heavy drinkers had six times the amount of brain shrinkage, moderate drinkers (one drink per day for women and two for men) still had three times greater odds of loss than non-drinkers. Higher alcohol use was also linked to changes in the structure of the nerve fibers that connects the brain’s two hemispheres and facilitates higher-level neurological functions.
Strengthen with acupuncture
Acupuncture can significantly improve well-being and helps keep the brain sharp and active as we age. By improving blood flow, acupuncture helps prevent cognitive decay. Moreover, acupuncture helps lower stress and improves sleep patterns, greatly enhancing brain function and focus. Research has suggested that certain acupuncture points have connections to various regions of the brain, and can help to encourage neurogenesis, strengthening of synapse connections and turnover, and cell repair. This kind of action is also important in memory and skill learning.
Enhance with NAD+ IV therapy
People worried about maintaining cognitive function and overall brain health may choose nicotinamide adenine dinucleotide (NAD+) therapy to boost the body’s natural levels. Nicotinamide adenine dinucleotide is a coenzyme that can help improve brain health through restoration, protection and enhancement of neurological function. Clinical trials for both Alzheimer’s and Parkinson’s diseases are highly encouraging and demonstrate a slowing and even reversal of symptoms using NAD+.
Brain health is a critical piece of your overall and optimal health. If you have concerns about what avenues may be best for you to start boosting brain health, talk with your provider and start feeling more cognitively confident.
Dr. Kaley Burns is a licensed Naturopathic Physician providing a wide range of services for her clients, including: Naturopathic Medicine, IV Nutrient Therapy, Regenerative Injections, Rejuvenation Therapies, Vitamin Shots, and Nutrition Counseling. She embraces a natural approach to health and aims to similarly inspire and guide others on their health journey.
