THE HEALTH | JUNE , 2023

BY TONY PEREIRA

HAVE a confession to make - I am not a nutritionist . So what I am about to write is based on what I have studied and researched over the past three years as part of my neuroscience courses with Yale , MIT and The Brain Academy . I have written this with the perspective of what I wish I had known about the science behind our diet as far as the brain is concerned .

THE BRAIN NEEDS WATER

The brain is about 75 per cent water . I have tried to understand what this actually means . Does it mean that we have a lot of water in the brain ?

What about the 87 billion cells that are part of the brain ? Or the over 200,000 km of axons that connect these cells ? Well , it shows how complex the brain is when we have all these different matters in the brain . And for all these different parts to function optimally , we need water to help maintain balance .

What is the role of water in the brain ? There are a few functions .

When the brain has insufficient water ( when we feel thirsty , we are already dehydrated ), the brain can lose focus and sharpness . We need the right amount of water to ensure our memory is sharp .

Lack of hydration over an extended period can cause a decline in memory and the ability to recall names , events , and important facts . Our concentration can also be affected if there is an imbalance of water in the brain .

What is the amount of water required daily to ensure the appropriate balance of water in our brain ? Science tells us that we need about 0.5 litres of water for each 14 kg of body weight . So do the math and ensure the right amount of water is consumed . And by water , I mean just water and not water with coffee or tea . The best is to take small sips throughout the day .

THE TRUTH ABOUT OMEGA-3

Even though our brain is about two per cent of our body weight , it consumes about 30 per cent of the food we take . Hence , the type of food we take affects our brain health in an important way .

Books and material on nutrition tell us that omega-3 is important for the brain . Graham Lawton , a staff writer at the New Scientist , has written an excellent book called , The Science of Living Longer and Better .

In his book , he has explained the science behind many of the concepts of a good diet . I was particularly surprised to read about what his research told him about omega-3 .

I always believed that oily fish is rich in omega-3 . Hence , a regular fish diet would ensure a healthy intake of omega-3 which is good for the brain .

The most important omega-3 is not found in fish - it is called alpha-linolenic acid ( ALA ). ALA is found in chia seeds , kiwi fruit , walnuts , flax seeds , canola , soybean oil and seaweed . Two other important omega-3s are eicosapentaenoic acid ( EPA ) and docosahexaenoic acid ( DHA ). Both of these can be obtained by consuming oily fish .

However , there is a problem with this . The omega-3 that we believe comes from fish actually comes from what the fish eats in the sea . Lawton explains that fish typically rich in omega-3 get this from the small fish they feed on , which themselves are rich in omega-3 because of the algae they feed on .

Further , Lawton contends that nowadays , half of the fish consumed globally are farmed fish and are not fed the algae rich in omega-3 . Instead , for cost reasons , they are fed vegetable matter , which suppresses the production of omega-3 .

So what do we do ? We ( like me ) rely on supplements to fill the gap that exists . But once again , we need to be careful of the type and amount of supplements we consume . If we take fish oil , we need to be sure that it contains sufficient EPA and DHA . So when buying fish oil supplements , check the contents and the amount of EPA and DHA that is included in the supplement . Ensure that you take sufficient supplements daily to

obtain the right levels of omega-3s .

THE BENEFITS OF INTERMITTENT FASTING TO THE BRAIN

In one of my courses on brain health , we were told about a study on the impact of different types of diets on the brain . A research team tested the cognitive performance of those who followed the Keto diet , a normal diet and intermittent fasting .

The research revealed that those who practised intermittent fasting seemed to perform the best in cognitive tests . What was special about intermittent fasting ?

Tests showed that intermittent fasting helps reverse a condition called insulin resistance . Insulin resistance is when the body is not responding to the insulin secreted by the pancreas . This leads to high blood glucose values .

As far as the brain is concerned , insulin has two important functions . One controls food intake and the second regulates cognitive functions , particularly memory . If we suffer from insulin resistance , this may damage the cognitive system and lead to dementia .

I have tried practicing intermittent fasting and I do find it difficult to go for extended periods without any food . What I have tried to do instead is skip breakfast . It does not quite meet the strict requirements of intermittent fasting but it does help a little . Friends of mine who do practice intermittent fasting claim that they feel very much more alert as a result .

The residents of Okinawa , Japan have another way of keeping healthy . Okinawa is considered one of the five blue zone regions in the world . A blue zone region is defined as a region or place where the population lives longer , is healthier and happier than the norm .

The other blue zone regions are Sardinia in Italy , Nicoya in Costa Rica , Icaria in Greece and Loma Linda in California , USA . Much has been documented about the lifestyles of the inhabitants in these blue zones . What is common amongst these inhabitants is that everything is done in moderation .

There is no mention for example of intermittent fasting amongst the residents of Okinawa , but there is acknowledgment that they eat so that they are not hungry rather than eat to fill themselves . Of course , what they eat is also an important part of their daily consumption .

To that extent , Dr Karen Jensen in her book Three Brains , writes about the importance of ensuring that the food that we consume for our brain provides the right type of nutrients and energy to the brain . She suggests that we consume more foods with a low glycemic index ( GI ). A GI measures how quickly blood sugar increases after we consume food . Tables 1 and 2 show the GI of different types of food .

THE EFFECT OF ALCOHOL ON OUR BRAIN

The effect of alcohol on our general wellbeing has been well documented . Whilst it is claimed that alcohol kills brain cells , I have read that alcohol does not necessarily kill brain cells , but it does kill or damage the end of the neurons in our brain , called dendrites . Dendrites enable messages to be passed from one cell to another . And if these are damaged , then messages cannot be passed from one cell to another .

In summary , we should incorporate some essential habits in our daily life - keep hydrated ; eat moderately ; keep our sugar level low . These few simple tips can help boost brain health . – The Health

Tony Pereira is an Independent Consultant and Founder of SuperTrouper365