The endocannabinoid system and fatty acids have well-established roles in brain health, and growing evidence suggests a complex interplay between omega-3 and omega-6 fats, the endocannabinoid system, and brain health.
There are a handful of important nutrients almost impossible to get from commonly consumed plant foods. If you follow a vegan diet, make a plan for how you’re going to provide your body with the important, missing nutrients.
Your eyes and vision change throughout life. Use nutrition to support normal visual function.
The importance of balancing your omega-3's and your omega-6's.
The reasons to eat your fats: EPA and DHA.
If you’re a runner, you already know the importance of food to fuel your workouts. But food also improves your brainpower. People who follow a heart-healthy diet also reduce their risk of developing Alzheimer’s disease by 50% compared to those who didn’t.
1 BEANS
The slow-burning carbs & fiber in beans fuel long runs and keep you regular. Beans are also high in antioxidants to fight inflammation, which is important for keeping your brain healthy.
2 BERRIES
Berries may decrease neuron loss and improve memory.
3 COLORFUL VEGGIES
The bright color of veggies indicate a food is rich in antioxidants, which help protect brain neurons from age-related decay. You have this dietitian’s permission to eat as many vegetables as you want, everyday!
4 GREENS
Leafy greens are rich in folate, which researchers have linked to slower rates of brain decline. Eating one salad per day is an excellent goal.
5 NUTS
Walnuts, almonds, pecans, hazelnuts, and pistachios are rich in fiber, healthy fat, and vitamin E. Good fats are an important source of energy for the cells in our brain, which along with exercise can stimulate new brain cells and improve memory. A handful of nuts on a daily basis is what your body wants.
6 OLIVE OIL
Olive oil is high in healthy monounsaturated fat and protects the blood vessels throughout the body, including those in the brain. A six year long study found people who ate more olive oil had less heart disease, cognitive impairments and less instances of developing dementia than those who ate a low-fat diet. Include olive oil daily.
7 POULTRY
Research suggests the vitamin B12 in chicken and turkey may play a role in fighting age-related decay in the brain. It’s OK to include 3 to 4 oz. poultry twice per week.
8 RED WINE AND DARK RED JUICES
In moderation, red wine can ward off brain decline, thanks to its polyphenol antioxidants. Unsweetened grape and pomegranate juices can, too. Sip no more than 5 oz. of wine daily.
9 SALMON AND SEAFOOD
The essential omega-3 fats in fatty fish (ie: tuna, salmon, mackerel) are crucial for the development and maintenance of brain health. DHA, in particular, is a valuable anti-inflammatory, and we already know how dangerous inflammation is to our brains.
10 WHOLE GRAINS
The B-vitamins and vitamin E in whole grains, like whole wheat, oats, wild rice, and quinoa, may decrease risk of Alzheimer’s by clearing compounds in the body linked to brain damage.
These foods serve double duty because they assist with fueling and recovery for runners + support your brain. All these foods are part of a diet that's a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets -- it's called MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay), and was developed by researchers who found people eating to reduce heart disease and type 2 diabetes also had lower rates of Alzheimer's disease. Woo-Hoo!
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Live Superfoods
References:
New MIND Diet May Significantly Protect Against Alzheimer’s Disease. March 16, 2015
Do you ever feel chest tightness and the annoying feeling when you take a deep breath and it doesn’t “catch” — like you’re not actually getting the air? These symptoms may sound familiar if you suffer from asthma. I have some nutrition considerations for you, and they include antioxidants, magnesium, and omega-3 fats.
What are Antioxidants?
Free radicals are created from normal body functions such as breathing and exercise, and environmental factors such as sun exposure, smoking, alcohol and pollution. Free radicals attack healthy cells, and when these healthy cells are weakened, they are more susceptible to cardiovascular disease and certain types of cancers. Antioxidants help protect healthy cells from damage caused by free radicals.
A few antioxidants associated with helping asthma symptoms include Vitamin C and Bromelain.
Have You Heard Snacking On Fruit May Prevent Asthma?
Eating fruit could lower your risk of asthma, according to Dutch researchers who tracked the asthma symptoms and diets of children from birth through eight years of age. They found those who ate more fruit throughout their childhood had lower rates of asthma. Researchers think the antioxidants in fruits and veggies could protect airways from damage, possibly reducing risk of asthma.
Vitamin C (Antioxidant)
There’s a great deal of research supporting the use of Vitamin C as a treatment of asthma, especially against exercise-induced asthma. It certainly won’t be a cure, but Vitamin C may provide some relief and reduce asthma symptoms.
Good sources of Vitamin C include: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, oranges, honeydew, kale, kiwi, mango, nectarine, papaya, snow peas, sweet potatoes, strawberries, tomatoes, and red, green, or yellow peppers.
Bromelain (Antioxidant)
This is an enzyme naturally found in pineapple. It has a strong anti-inflammatory effect that lasts a few hours. Although it can be found in all parts of the fruit, it is typically extracted from the stem. At least one study has found bromelain to be effective against asthma by limiting airway inflammation.
Magnesium helps keep smooth muscle fibers (the kind in your lungs) relaxed. A study involving 68,535 female participants found a high intake of spinach is directly linked with a lowered risk of asthma. This may be due to the fact that spinach is high in vitamin C, beta-carotene, vitamin E (all antioxidants), and magnesium. Magnesium deficiency is prevalent among people with asthma, and emergency intravenous (IV) treatments with magnesium have been shown to help halt an asthma attack. Magnesium citrate is a better bet than magnesium oxide. Too much of the latter can make you run to the bathroom.
EPA and DHA (Eicosapentaenoic acid and Docosahexaenoic acid)
Keeping a favorable Omega-3 to Omega-6 fatty acid ratio is extremely important for preventing and managing inflammatory conditions. Omega-3 fats include EPA and DHA. When out of balance, excess intake of omega-6 promotes inflammation, increases blood clotting, and depresses the immune system. Here’s something you may not realize…the modern Western diet has negatively shifted this crucial balance by the availability of too much omega-6 on a daily basis from refined vegetables oils, processed foods, meats, and too little intake of omega-3 fats.
EPA and DHA are both effective for reducing your risk for numerous inflammatory conditions, including asthma.
Evening Primrose Oil
One exception to the omega-6 rule above is a uniquely beneficial type of omega-6 found in borage oil, evening primrose oil, black currant oil, spirulina (a blue-green algae), and hemp seeds. This oil supplies GLA, an omega-6 fatty acid which can have a positive anti-inflammatory effect and is a traditional treatment for asthma in some cultures.
If you’re interested in using any of these supplements, please talk to your health care provider.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
Did you know your brain is composed of nearly 60% fat? I don't know about you, but I want to make sure I feed my brain healthy fat--the omega-3 type.
There are two fatty acids essential for humans, and they’re known as omega-3 fatty acids. These beneficial omega 3’s are EPA and DHA. I’m here to tell you about DHA, which has so many benefits…where do I even begin?!
Let’s start with your brain.
DHA is essential to brain function and is often called a “brain food.” Your brain is composed of nearly 60% fat and of that, 20% is in your cerebral cortex, the section of your brain responsible for learning, memory, and attention. DHA may also help slow the progression of age-related memory loss, including Alzheimer’s disease.
DHA is food for your eyes too! The retina of your eye contains a high concentration of DHA so consuming adequate amounts results in a lower risk of developing age-related macular degeneration.
DHA is very important for your heart and is shown to support healthy blood vessel function, a healthy heart rhythm, and reduce triglyceride levels. This is especially applicable to those with high blood pressure or high cholesterol.
Last but certainly not least, DHA is critical during pregnancy and the first years of a child’s life. While pregnant, DHA is essential for development of that unborn baby’s brain, eyes, nervous system, and immune system. A child’s brain and body is developing at such a remarkable pace, and if you know how important DHA is for adults, just think about those children.
Along with benefits to babies and children, a pregnant mom taking fish oil reduces her risk of pre-term labor, pre-eclampsia, and possibly post-partum depression.
The easiest and most consistent way to get enough DHA is usually by taking a quality supplement. When you’re choosing this supplement, make sure you examine the nutrition label to know specifically how much DHA you are getting since a 1000 mg fish oil soft gel refers only to the size of the soft gel, not the level of DHA, which is very misleading. Quality fish oil is safe to take because toxins can be virtually eliminated during the manufacturing and processing of the fish oil. Always refrigerate your fish oil.
Bottom Line: Everyone benefits by consuming essential fatty acids, whether from fish or a fish oil supplement. If you take a supplement, ensure you’re purchasing a high-quality oil, free of contaminants, and from a reputable company.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
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