THE BRAIN NEEDS FAT!• Widespread public misconception about dietary fat• The body and mind need dietary fat to function

optimally• Critical component of nerve and brain cells responsible for information

transference • The brain is composed primarily of fatty acids (more

than 60 percent!)• Approximately 33 percent belong to the omega-3 fatty acid family• Present in regions of the brain involved in memory, cognition, sensory

perception, emotions, decision making, and self-controlAccording to research, people who consumed the

healthiest fats were 42 percent less likely to experience cognitive impairment

• Essential omega-3 fatty acids are the absolute best fats for your brain!• Cannot be synthesized by the body

• Must be supplied through the diet and transported to the brain • Play an important role in both cognition and behavior

• Shown to reduce memory loss and improve brain function • Help prevent inflammation

• Key to preserving cognitive function and warding off depression, anxiety, and stress

• Several types of omega-3s, but the two most important are: • DHA (docosahexaenoic acid): mainly associated with

cognition• Very important in the formation of the cellular membranes of

nerve cells• EPA (eicosapentaenoic acid): associated primarily with mood

• Need both DHA and EPA for optimum brain health

WHY FEED YOUR BRAIN OMEGA-3 FATS?

“The most important of these fats, the bricks of the brain, are the omega-3 fatty acids found in fish oil.”

–Dr. Michael Lewis (President and founder of the Brain Health Education and Research Institute)

OMEGA-3 RECOMMENDATIONS • Americans are often deficient in several key nutrients, particularly

omega-3 fatty acids• Brain tissue is especially rich in these vital nutrients, which help to

ensure normal nerve-cell function• The brain does not function optimally if it is deprived of them

THE GUT-BRAIN CONNECTION• Many correlations and consequences have been found

between nutrition, brain function, mood, behavior, and the microbiome• A new medical revolution in the field of nutritional psychiatry

• Microbiome: a colonization of bacteria in the gut• Develops from birth and evolves based on lifestyle• Influences digestion, nutrient absorption, mood and energy level,

degree of inflammation, etc. • 90 percent of “feel good” neurotransmitters (brain chemicals) are made in

the gut• Gut microbes play a vital role in brain health

• The brain and the gut are intimately connected• Distressed brain = distressed gut• Distressed gut = distressed brain

THE BRAIN-BOOSTING DIET: NUTRITION FOR BRAIN AND GUT HEALTH

YOUR FOOD CHOICES PLAY AN ESSENTIAL ROLE IN THE HEALTH OF YOUR BRAIN AND YOUR GUT!

HEART HEALTH = BRAIN HEALTH• Following a heart-healthy lifestyle may also help improve brain health

and protect against brain-related diseases• Controlling blood pressure and cholesterol, consuming a heart-healthy

nutrient-dense diet, participating in regular physical activity• In fact, many risk factors for cardiovascular disease (CVD) may also

contribute to memory loss, dementia, and Alzheimer’s disease (type-3 diabetes)• High blood pressure, diabetes, obesity, and high cholesterol

• Fasting blood sugar and the rate of shrinkage of the hippocampus (the brain’s memory center) are directly related

• Ideally organic, local, fresh, whole foods (if possible)

• Low sugar, flour, and refined carbohydrates

• Avoid food additives, preservatives, and anything artificial (especially artificial sweeteners!)

• Low or no chemicals, pesticides, antibiotics, or hormones

• Low refined and processed foods, vegetable oils, liquid sugar calories, and juices

Eat frequently!

Stay hydrated!

5-6 small meals per day

2-3 snacks per day

Drink 8-10 glasses (8 oz.) of water daily

BRAIN POWER GUIDELINES

Whole Plant Carbohydrates (50-75% of your plate at each meal)

Vegetables (Non-Startchy)

1-3 cups per meal or snack

Fruits ½ cup per meal or snack

Grains, Beans and Lentils

½ cup per meal or snack

Protein 4-6 ounces per meal, 2 ounces per snack(12-14 ounces per day); the average person needs 0.68 gram per pound of body weight per day

Healthy and High-Quality Fats 1-2 tablespoons per meal or snack (4-5 servings per day)

BRAIN POWER GUIDELINES (CONTINUED)

WHAT FOGS YOUR BRAIN• An imbalance of omega-6 and omega-3 fats• Too many inflammatory foods, including conventionally grown meat, unhealthy fats, and many

artificial ingredients and preservatives• “Fake foods”

• Highly processed and contain additives, preservatives and dyes• Hydrogenated oils and refined vegetable oils

• Contain inflammatory omega-6 fats and trans fats• Fried foods, corn oil, soybean oil, canola oil

• Excessive sugar and refined carbohydrates• Promote unhealthy inflammation and compromise overall gut and brain function

• High-fructose corn syrup (HFCS), evaporated cane juice, fruit drinks, sports drinks, energy drinks, sweetened teas and coffees

• Artificial sweeteners• Hiding in many processed products• Alter gut bacteria, promote cravings, obesity, and diabetes• Aspartame (Equal®), sucralose (Splenda®), saccharin (Sweet ‘N’ Low®), sorbitol, xylitol, and any other

chemical sweetener• Thickeners

• Carageenan (found in nut and other plant milks)

NUTRITIONAL STRATEGIES FOR INCREASED BRAIN POWER• Lose the “fat phobia”

• Replace unhealthy hydrogenated fats with healthy omega-3 fats• Consume nutrient-dense foods rich in vitamins, minerals, and antioxidants

• Refer to the “Brain-Boosting Foods” handout• Replace processed and refined carbohydrates with unrefined whole plant

carbohydrates• Go no longer than 5 hours without eating while awake

• Prevents blood sugar fluctuations (loss of serotonin)• Restore gut and brain health

• Eat “clean” for 2-3 weeks• Remove all processed foods and sugar• Some may benefit by eliminating dairy and/or grains• Slow re-introduce foods back into your diet, one by one

OPTIONAL SUPPLEMENTS FOR BRAIN HEALTH• Purified fish oil supplements (combined EPA and DHA)

• Molecularly distilled, purified, certified to be free of heavy metals and other contaminants

• 1,000-4,000 mg of EPA:DHA per day• Vitamin D3

• Vitamin D receptors are found in many parts of the brain• 2,000 units per day

• Certain B vitamins • Folate, vitamin B6, and vitamin B12• Improve cognitive functions, increase mood and energy level, and reduce

moodiness, depression, irritability, anger, anxiety, impatience, and tension

• Daily dosages: • 1 mg/day of folate• 20 mg/day of vitamin B6• 0.5-1.0 mg/day of vitamin B12

ADDITIONAL STRATEGIES FOR INCREASED BRAIN POWER

GET YOUR HEART RATE UP!

• Physical activity is associated with a number of benefits, especially in regards to increased mood, brain neurogenesis, and improved cognition • Increases oxygen to the brain, reduces risk for memory loss, stimulates release of beneficial

brain chemicals key for memory, mental sharpness, concentration, and higher thinking • Reduces stress hormones, stimulates new neuronal connections

• ≥ 15 minutes of moderate-intensity aerobic exercise a few times per week (ideally 5 days per week)

• Incorporate exercises which allow you to practice balance, coordination, and engage different muscle groups

• Take regular exercise breaks throughout the workday • Can reboot your brain and can help you get past mental fatigue and afternoon slumps

EXERCISE YOUR BRAIN • Like muscular strength, memory requires you to “use it or lose it”

• The best brain exercises break your routine and challenge you to use and develop new brain pathways

• Four key elements of a brain-boosting activity: • It teaches you something new

• Unfamiliar and intellectually challenging• It’s a skill you can build on• It’s challenging

• Demands your full and close attention and requires mental effort• It’s rewarding

• Rewards support the brain’s learning process• The more interested and engaged you are, the more likely you’ll be to continue!

GET SUFFICIENT, RESTFUL SLEEP

• Over 95% of adults need between 7 ½ to 9 hours of sleep every night in order to avoid sleep deprivation• Insufficient sleep impairs learning, cognitive function, problem-solving

abilities, critical-thinking skills, memory, and the ability to communicate and think clearly

• Sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep

• Get on a regular sleep schedule, avoid screens for at least an hour before bed, and cut back on caffeine

MAINTAIN HEALTHY RELATIONSHIPS

• Research shows that having meaningful friendships and a strong support system are vital not only to emotional health, but also to brain health

• Interacting with others and socializing have brain-boosting benefits and stimulate our brains• Make it a point to see friends more often, or reach out over the phone,

and don’t overlook the value of a pet!

PRACTICE STRESS MANAGEMENT • Chronic stress causes brain cell damage, and has been linked to memory

loss• Stress management tips:

• Focus on one task at a time, rather than trying to multi-task• Be willing to say “no!”

• Take breaks throughout the day• Set realistic expectations• Maintain a healthy balance between work and leisure time• Express your feelings instead of bottling them up

Thank You!