BRAIN HEALTH

UNIVERSITY OF ILLINOIS EXTENSION

ERIN FEJES DIETETIC INTERN
 WHAT IS BRAIN HEALTH?

the ability to remember, learn, plan, concentrate, and maintain a clear, active mind

Brain Plasticity or Synaptic Plasticity

Brain changes, repair/create new connections
Happens throughout lifespan
 HOW DOES BRAIN HEALTH RELATE TO
DIABETES?

Continuous hyperglycemia -> decreased cognitive function, potentially dementia

T2DM is correlated with memory loss, less gray matter in the brain (gray matter includes
functions for memory, executive function, movement generation, and visual information
processing)
HOW TO MAINTAIN A HEALTHY BRAIN

1. Healthy diet
2. Adequate exercise
3. Mental stimulation
4. Social interaction
 NUTRITION / DIET
Diets high in saturated and trans fats are associated with a decline in mental cognition
Consuming excess calories reduces synaptic plasticity and increases cell damage by free-
radicals

A heart healthy diet (and overall health diet!) is a brain health diet too
An overall healthy diet is good for everything!
NUTRITION / DIET
DASH Diet
Low in saturated fats, total fats,
Low in cholesterol and red meats
Low in added sugars, sweets, sugary beverages
Low in Sodium
High in fruits and vegetables
High in low-fat dairy, whole grains
High in poultry, fish and nuts
Mediterranean Diet
Low in red meat
Use herbs instead of salt to flavor foods
High in fruits, vegetables
High in nuts and grains
Use olive oil instead of butter
Eat fish and poultry twice a week
NUTRITION / DIET
DHA (docosahexaenoic acid)
Most abundant omega-3 fatty acid in the brain
*Studies have shown that consumption of DHA and exercise have a greater effect on neuronal
plasticity than either factors aloneshows the benefit of diet and exercise together!

Flavanols: fruits (blueberries), cocoa, beans, kale, red onions, black and green teas
Can cross the blood brain barrier and positively affect memory and learning

4 foods for brain health:

1) Cruciferous vegetables (broccoli, cabbage, dark leafy greens)
2) Berries and cherries, especially dark-colored ones (flavanols!)
3) Omega-3 fatty acids help the brain operate more efficiently
4) Walnuts improve working memory
EXERCISE
Combats chronic diseases (diabetes, obesity, high cholesterol, hypertension, etc.)

Correlated with lower risk of cognitive decline

Elevates heart rate, increases blood flow (provides nutrients) to brain and extremities
MENTAL STIMULATION

Use it or lose it

Learn a new skill or hobby

Take an educational class at a local college or community center
(like this one!!)

Select activities you enjoy so youll be more likely to continue to do them!

 SOCIAL INTERACTION

Associated with a reduction in disability, mortality and depression

Volunteer, join a club, or see friends and family on a regular basis

Again, select enjoyable activities! The goal should be to have fun while keeping your brain
healthy!
COMBINE BRAIN HEALTHY ACTIVITIES

Invite a friend over to try a healthy new recipe for lunch

Combining healthy diet with social interaction

Join a book club

Combining mental stimulation with social activities

Join a walking club

Combining exercise with social activity
 10 TIPS FOR A HEALTHIER BRAIN
1. Exercise
2. Formal education
3. Quit smoking
4. Take care of your heart
5. Decrease your risk of brain injury
6. Healthy diet
7. Get enough sleep
8. Manage mental health and reduce stress
9. Engage in social activities
10. Challenge your mind
RESOURCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2797942/
https://medlineplus.gov/news/fullstory_164982.html
http://adrc.usc.edu/type-ii-diabetes-and-brain-health/
http://neuro.hms.harvard.edu/harvard-mahoney-neuroscience-institute/brain-newsletter/and-
brain-series/sugar-and-brain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods
http://www.alz.org/brain-health/brain_health_overview.asp
https://brainhealth.acl.gov/