Dr Alan C. Logan, ND, FRSH

The Brain Diet™

By Dr. Alan C. Logan, ND, FRSH

The human brain, with its billions of nerve cells, is an extremely sophisticated and complex organ. It is also a very delicate organ, one that is highly dependent upon a steady supply of essential nutrients. For optimal functioning and the prevention of illness, the human brain requires premium dietary fuel.

The fallout which results from nutritionally unsupported nerve cells can be dramatic, for it is the brain and its nerve cells that can manufacture impulsivity, aggression, depression, anxiety, violence and other behaviors and emotions. It is also the delicate nerve cells that are responsible for intelligence, memory, attention, mobility, emotional growth and normal human relationships.

Thanks to a growing body of scientific research, the mysteries of nutritional influences on brain health are beginning to unfold. It is becoming increasingly clear that the typical Western diet, with its nutritional voids and nutritional excesses, is compromising brain health. Drawn in by the abundance of convenient, calorie-dense, processed foods, we have turned our backs on a diet rich in fiber, vitamins and minerals, antioxidants, phytonutrients (components which give plants color and texture), and critically important omega-3 fatty acids from oily fish and seafood. Just five foods – canned tomatoes, onions, iceberg lettuce and potatoes (predominantly frozen) make up an incredible 50% of our vegetable intake. Only a mere 3.5% of our energy intake from grains is accounted for by nutrient and fiber-rich whole grains. As it turns out, it is the very diet we shun that is most protective to the delicate cells within the brain. A diet rich in a variety of colorful fruits and vegetables, oily fish, seafood, nuts, and whole grains helps to address the two common threads which permeate through almost all chronic neurological and psychiatric conditions – oxidative stress and inflammation.

From Alzheimer’s disease to schizophrenia, from attention deficit/hyperactivity disorder (ADHD) to Tourette’s syndrome, the combination of low-grade chronic inflammation and free radical damage appears part and parcel of most brain-related conditions. Not only does this damaging combination directly interfere with normal brain cell structure and function, it also clogs arteries and prevents normal blood flow to the brain. It is now becoming clear that the same dietary items which have been touted for heart health are also good for our brains. A growing body of epidemiological research shows that dietary fish and seafood is protective against conditions such as Alzheimer’s disease and depression.

When it comes to brain health, perhaps no time is more important for the highest quality nutrition than during pregnancy and lactation – research shows that pre and postnatal omega-3 fatty acid intake, for example, is associated with higher I.Q. and decreased developmental problems in early life. Cognitive and behavioral problems in childhood can influence the course of a life as they can ultimately shape social interactions and self-esteem. However, research indicates that it may never be too late to make dietary changes that can influence the health of the brain – a 2005 study in the European Journal of Clinical Investigation showed that fish oil supplements improve mental function even in healthy middle-aged adults.

The number of Americans with mental conditions continues to rise – an eye-opening 2005 study in the Archives of General Psychiatry shows that one in two Americans can expect to have a diagnosable mental condition during the course of their life. The prevalence of Alzheimer’s disease is expected to at least quadruple in the next 40 years. Attention deficit and hyperactivity is no longer a disorder exclusively found in children, there are over 1.5 million adults taking medication for ADHD. Given the emerging research on nutritional influences over brain-related conditions, the time is now to fill in the nutritional voids and curb the excess intake of calorie-dense, nutrient-poor foods. Making appropriate dietary choices is an investment in the future for us and our children.

The Brain Diet^TM is as follows.

Consume a minimum of 5 servings of fruits and vegetables. Choose deeply colored items whenever possible – in general, the deeper the color, the greater the source of antioxidant and anti-inflammatory phytochemicals.
Include fish at least three times per week and choose oily, low mercury fish (or take an enteric coated, fish oil supplement). Eliminate, or cut back on red meat to a maximum of once per week. Add more omega-3 fatty acids to the diet by including canola oil, ground flaxseeds or flaxseed oil, walnuts and walnut oil.
Choose complex carbohydrates, and avoid simple sugars. Consider brown rice, whole wheat pasta, whole grain cereals, and whole grain breads, vs. the white, refined and bleached counterparts.
Limit corn, safflower, sunflower and soybean oils – these oils contain high levels of omega-6 fatty acids and none or very little omega-3. The current excess of omega-6-rich oils, relative to omega-3, may be contributing to inflammation and oxidative stress.
Boil, poach and steam foods whenever possible. Fatty meats cooked on high and dry (oven) heat, full-fat cheeses, highly processed foods, dry baked goods cooked on high heat (e.g. dry cookies) and deep fried foods cause the formation of chemicals aptly called AGEs within the food. These advanced glycation end-products, or AGEs, consumed in the diet can promote oxidative stress, inflammation and ultimately compromise cardiovascular and brain function. The general rule is that AGE formation is limited with lower cooking temperature, less cooking time, and in the presence of moisture i.e. (boiling better then deep fried).
Include anti-inflammatory and antioxidant culinary spices, herbs, and moderate teas and coffee (decaffeinated if bothered by caffeine).
Take a daily multivitamin.

As nutritional medicine evolves into its own medical discipline, it is becoming increasingly clear that the influence of dietary choices on brain function and behavior has been grossly undervalued. The Brain Diet is an eye-opening look at how certain foods can protect and support the human brain, from conception through the golden years. I have made every effort to draw on various branches of scientific research to unwrap the mysteries of nutritional influences on brain health.

From the prevention and treatment of brain-related neurological and psychiatric conditions, to the maintenance of a sharp brain with a positive outlook and maximum learning potential, The Brain Diet is your guide to supporting the conductor of the orchestra known as the human body. In addition to covering the foods and supplements that can promote brain health, I also discuss the urgent need to curb the dietary excesses which can actually compromise brain function, learning, and negatively influence mood and behavior.

The Brain Diet is a translation of thousands of complex scientific studies, into a practical guide to a healthy brain. In the text, we separate the good fats from the bad, identify the right carbs, and single out the MVPs in the fruit and vegetable world, all of which combine to protect and support the delicate cells of the nervous system. From reducing inflammation, maintaining a healthy intestinal tract, and maximizing protective antioxidant intake, The Brain Diet covers all dietary bases in brain support.

The principles of The Brain Diet can help to maintain a lean and healthy body. I summarize the research which shows that carrying excess weight can compromise brain function in a viscous cycle that, thankfully, can be cut off with appropriate nutrition. Environmental influences are not overlooked; there are also detailed discussions on the foods which may contain brain-compromising chemicals and contaminants such as pesticides and mercury. The science behind stress-induced eating behaviors and the lifestyle context of food consumption is also covered. From countless published papers, and my experience as a faculty member of Harvard’s Mind-Body Medical Institute, I will show you that how and where we eat food can play an important role in dietary choices and brain function.

Beyond the individual, The Brain Diet forces us to take a look at nutritional influences on brain health from a societal perspective. I discuss the alarming trends in Japan, where sharp increases in brain-related conditions, depression, behavioral problems and violence have been cause for great concern. The rapidly changing Japanese diet represents one of the largest nutritional experiments in human history, and so far, it seems, the Westernization of the Japanese diet has not been a good thing.

When you put down The Brain Diet, it will be very clear that dietary choices can influence mood, intelligence, behavior, and brain-related medical conditions today, tomorrow, and well into the future…