Brain Health & Omega Fats

Our Brain accounts for approximately 2% of our body mass, but uses 20% of our daily energy resources and is made of approximately 60% fat.  So it needs adequately nourishing, and one of the best and sometimes preferred dietary methods of achieving this is through the inclusion of beneficial essential fats & fatty acids in our diet.

Omega 3, Omega 6 and Omega 9 are the three standout beneficial essential fats.  Research suggests they support blood flow to the Brain, which benefits Brain cell metabolism (yes, in addition to our gut our Brain also has a metabolism), communication (neurotransmitter signalling), learning, memory and cognitive wellbeing (mood).  Our body cannot make these essential fatty acids so they must be included in our diet.

Amongst the biochemical reasons we need dietary beneficial fats to nourish our Brain is to support our body in generating molecules called Ketones.  Ketones are produced by the Liver when the body needs to break down fats.  They are often considered to be the body’s reserve energy source, (carbohydrates are considered the primary energy source due to their more instant availability).  However as we age & mature our Brain becomes less receptive to fuel gained from carbohydrates but more receptive and better able to function optimally through fuel gained from beneficial Omega fats i.e. Ketone-producing foods.  There are also theories that Ketones help suppress the impact on the Brain from excess inflammation, which protects the Brain from exacerbated cognitive decline.

So, what are some of the simple dietary modifications can we implement into our eating routine to increase our intake of beneficial essential Omega fats?  The suggestions below are decent places to start, but Nutritional Therapy is highly personalised so please seek professional recommendations from a Registered Nutritional Therapist to ensure you can pursue a dietary programme which is both safe and tailored to you.

-          Avocado (if you do not have a histamine intolerance)

-          Extra Virgin Olive Oil

-          Oily Fish; salmon, mackerel, anchovies, sardines, herring (organic if possible)

-          Nuts (particularly Walnuts)

-          Seeds (Chia, Flax, Pumpkin, Sunflower)

As an important aside to what is written here, there is a dietary paradigm called The Ketogenic Diet.  As a Registered Nutritional Therapist specialising in Brain health I cannot emphasise strongly enough that if you choose to pursue this eating regime it is crucial that you do so under supervision from a Doctor and a Registered Nutritional Therapist. These professionals will guide you to appropriately and safely manage any medical conditions you have alongside your diet transition, which will help minimise and mitigate side effects and will help you avoid nutrient, vitamin and/or mineral deficiencies which may occur if you do not receive professional guidance and support from qualified and knowledgeable professionals.

I have received extensive training specifically in Brain Health through a programme called the ReCODE 2.0 Protocol, so if you are interested in protecting and nourishing your Brain health please Eat, Drink, Think Nutrition and spare a thought (no pun intended) for your brain health.  Losing your brain power can be even more devastating to you, and those around you, than losing an aspect of your physical health, so why wouldn’t you start to look after your brain right away since diet and lifestyle modifications actioned NOW could save a lot of distress and heartbreak later in life.

REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes.  This blog post is written for educational purposes only and in reference to ‘food’.  It is NOT advocating taking dietary supplements.  It is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.

If you are struggling with skin and/or nutrient (im)balance issues and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.