Brain Health: From Sluggish to Sharp

By Jane Connell, RD • November 9, 2023

Coach and Registered Dietitian Jane Connell discusses the connection between metabolic health and brain health.

Do you think that having a foggy and sluggish brain is simply a normal part of aging? If you do, you’re not alone. Most people take for granted that declining brain health is a part of life. Good news….there are things we can do to promote a healthy, vibrant brain, at any age.

Metabolic Health

Being metabolically healthy is crucial to brain health. Scientists now understand that insulin resistance affects the brain and is associated with various mental health conditions including dementia, Alzheimer’s Disease, depression, and bipolar disorder.

By reducing insulin resistance and improving metabolic health through our diet and lifestyle, we are setting ourselves up to preserve and improve our brain health. Type 3 Diabetes is diabetes of the brain and is associated with severe cognitive decline. Both Type 2 and Type 3 Diabetes are preventable and reversible by making lifestyle changes, particularly in diet.

Whole Food, Plant-Rich, Keto Diet

New research has found a connection between high ultra processed food consumption and accelerated decline in brain function. That makes sense. Our brain simply doesn’t perform at its best when it’s missing key nutrients and when it’s overloaded with various forms of sugar, inflammatory seed oils, artificial sweeteners, and man-made chemicals that are found in ultra processed food.

Additionally, the brain can benefit from a ketogenic diet. According to Dr. Peter Attia, a systematic review of randomized control studies found that ketogenic therapies improved general cognition and memory in subjects with mild cognitive impairment and early-stage Alzheimer’s disease. Studies in Alzheimer’s patients find that while their brains become less able to utilize glucose, their ability to metabolize ketones does not decline. Dr. Attia says that it may make sense to try to diversify the brain’s fuel source from only glucose to both glucose and ketones. He calls this metabolic flexibility a “flex-fuel strategy”. This can be accomplished through a keto diet, which enables our brain to use ketones as its fuel source.

Alcohol

Alcohol itself can impair brain health by interrupting your brain’s communication pathways. Also, as your liver processes the alcohol, it releases toxins into your bloodstream and into your brain that can have negative effects on thinking skills, memory, and attention.

Alzheimer’s and Gut Bacteria

A new angle that researchers are looking at when it comes to the effect of diet on declining brain function is how poor gut health might affect the brain. There is a bi-directional connection between the gut and the brain called the gut-brain axis. Dysfunction in the gut can lead to dysfunction in the brain, and vice versa.

According to Dr. Chris Kresser, “A new study published in the journal Brain has confirmed this critical link in the context of Alzheimer’s disease. Researchers transplanted the gut microbiota from human Alzheimer’s disease patients into adult rats. These rats developed memory impairment and other symptoms of Alzheimer’s disease. Alzheimer’s patients had a higher prevalence of inflammatory bacteria in their gut, and these changes were directly associated with their Alzheimer’s symptoms. This study is a powerful reminder of how important it is to maintain optimal gut health."

Take-Away

You don’t have to be destined to a decline in brain function as you age. Start now to take measures to preserve brain function and reduce the risk for cognitive decline. You can do this by eating a whole food, plant-rich, keto diet that promotes metabolic flexibility (ability to use carbs or ketones for energy) and good gut health.

Jane Connell, RD

Coach Jane is a licensed, registered dietitian living in Camas, WA. She has been doing remote health coaching for the past 14 years through Optum in Eden Prairie, MN. She has joined the HELPcare coaching staff and will be coaching members through the HELPcare Challenge program.

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