An important healthy brain goal is to eat foods that reduce inflammation. An overactive immune system lets immune cells and pathogens into the brain and these interfere with neuron to neuron communication. Inflammation is the brain’s enemy. Inflammation is implicated in depression, PTSD and Alzheimer’s for right now. This list will probably increase over time. Recent studies have also shown that B-vitamins works better to prevent cognitive decline if you have high omega-3s, an anti-inflammatory.
What are foods are anti-inflammatory and help neuronal communication?
1) Healthy brain foods include B-vitamin rich foods and omega-3 rich foods. Salmon and leafy greens, nuts and berries are the usual suspects for brain health…They are very important for nerve cell development, maintenance and communication.
2) Turmeric (need to eat with pepper) is good too. It has been linked to Alzheimer’s and PTSD prevention.
3) The best diet for the brain would also be one with less refined sugars. Sugar causes insulin resistance and insulin peaks. Insulin is anti-inflammatory. If we are less responsive to insulin than we get more inflammation. Sugar also causes inflammation by causing obesity. Our fat cells release inflammatory markers which circulate in the body. The more fat cells, the more inflammation.
4) Foods with probiotics like yogurt (no sugar added) and foods that help our gut micro biome like garlic. Our gut micro biome does a lot of work for the immune system and helps keep it in check. An important role of these bacteria is in preventing pathogens and immune cells from entering the brain by gating the blood-brain-barrier. Foods high in sugar also negatively modify our micro biome.