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Boosting brain power through nutrition

We’ve all experienced it, that moment when you can’t think of the word, and you just sort of babble as you try and get your thoughts straight. This mental “clouding” has been labeled brain fog. It slows you down and can be very frustrating.

Often, there are two key issues to blame. The first is the lack of the brain’s primary fuel source glucose as well as other critical micronutrients. The second is your “gut” health.

Glucose: The brain’s #1 fuel source

The primary fuel source for the brain is glucose, a simple sugar that comes from the foods we eat. Glucose is essential for brain function as it provides the energy needed for neurons to communicate and perform cognitive tasks. Without adequate glucose, your brain can't function optimally, leading to symptoms such as confusion, sluggish thinking, and brain fog. It's important to maintain stable blood sugar levels through a balanced diet to ensure a steady supply of glucose to the brain.

Carbohydrates and the brain

So, if the best fuel for the brain is glucose, then eating a high-carbohydrate diet must be best for the brain, right? Well, not exactly. Unless you have a brain or neurological disorder, a moderate range of carbohydrates best supports brain function and reduces brain fog.

However, if you have a brain or neurological disorder, then studies have shown a very-low carbohydrate diet is best. Did you know that the ketogenic diet was first discovered in the 1920s as a promising treatment for epileptic seizure disorders? The results were tremendous and today it still provides support for neurological and brain disorders.

Micronutrients and the brain

Micronutrients are the teeny, tiny nutrients that are essential for improving brain function. The micronutrients that serve the brain best are vitamins D, B6, and B12 as well as folate, choline – and yes, of course, DHA (omega-3s). Some foods that contain these brain-boosting nutrients include dark leafy greens, lentils, egg yolks, wild-caught salmon, fish oil, cod liver oil, organ meats, grass-fed beef, fatty fish, chicken, turkey, avocados and sunflower seeds.

Digestion and Gut Health

Many people now refer to the gut as your “second brain,” because it contains more mood-controlling serotonin than your brain. So, when you take care of your digestive system, your brain experiences a boost at the same time. It’s the two-for-one deal of a lifetime.

However, if you have an unhealthy gut, your body struggles to absorb important nutrients from your meals, and your mental clarity suffers. I have clients tell me all the time that, after just a week of eating clean foods, their mental fog is gone, and they are thinking at a greater capacity.

There is even research that suggests a functional link between the bacteria in the gut and the onset of Parkinson's disease, one of the world's most common debilitating brain disorders. The findings, which involved mice, suggest a potential new way of treating the disease and, surprisingly, it appears the best treatment may include the gut, rather than the brain.

I challenge you be more intentional to clean up your food, take care of your gut, and give your brain a boost. Eat cleaner this week for your brain and get through your days a little easier with better mental clarity.

Fran Sutherlin, RD, MS is a local registered dietitian, health coach, speaker, and creator of the Optimal Health Blueprint. She can be reached at 970-444-2122 or Fran@fransutherlin.com, Sustainable Nutrition has offices in Bayfield & Durango.