Brain Health & Choline
Choline is a water-soluble compound that is integral to Brain health since the body can only make a small amount naturally so the majority input must come from food.
Although two separate entities, Choline status is closely linked with B-Vitamins and is also responsible for producing Acetylcholine which is an important neurotransmitter (Brain messenger) for a multitude of Brain functions. Therefore whilst Choline (and indirectly Acetylcholine) is necessary for nervous system and muscle function, specifically for Brain health Choline is instrumental in forming the protective coating ‘membranes’ that surround our cells which in our Brain manifests as supporting mood, stress management, social adaptability, memory, problem solving, attention/focus and adaptable/flexible thinking.
Choline is also responsible for the transportation and metabolism of fats; removing unbeneficial fats and undesirable LDL cholesterol from the Liver. Specifically in terms of Brain health, cognitive function and risk of developing Alzheimer’s disease, a noticeably low Choline status may contribute to an increased risk of developing the neurofibrillary tau tangles and β-Amyloid plaques associated with cognitive decline and Alzheimer’s Disease, and if you have a genetic status of a SNiP (single nucleotide polymorphism) of APOE 4/4 the role of Choline in fat metabolism is a very important consideration – contact Kate at Eat Drink Think Nutrition to learn more.
So, what simple dietary modifications can we implement into our eating routine to boost Choline and protect against cognitive decline? The suggestions below are decent places to start, but as with most things Nutritional Therapy is highly personalised so please seek professional bespoke recommendations from a Registered Nutritional Therapist to ensure you can pursue a dietary programme which is tailored and appropriate for you.
- Eggs; particularly the yolks (unless you are allergic)
- Meat; in particular Liver but eating non-fatty meat in general will provide dietary support
- Fish; try to buy organic wherever possible
- Cruciferous vegetables; especially cauliflower, broccoli, Brussels Sprouts.
As I hope this post has highlighted, don’t forget 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.
