You have probably heard a thousand times that a healthy diet and sleep are important for your physical well-being, but did you know they are also critical to maintaining brain health? Brain health is multidimensional and in part one of this series we looked at how exercise improve brain resilience.

Our brains are always working, even when we sleep our brain never ‘turns off’.  To maintain optimal function our brains need continuous resources and fuel. The food we eat can either provide our brain with high-quality resources and fuel or lead to impaired function. As we age we are exposed to more environmental or lifestyle stress that results in the oxidation of brain cells. Oxidation occurs when free radicals are produced as waste when the body uses oxygen. Free radicals are unstable oxygen molecules that become uncontrolled and crash into cells and other molecules to try to stabilize themselves. This leads to cell damage and the creation of more unstable molecules that crash into others to try to stabilize themselves and the cycle continues.   Our brain cells are extremely vulnerable to damage from free radicals because of their lipid-rich content and high oxygen consumption.

Certain areas of the brain are more susceptible to oxidative damage than others. The amygdala and the hippocampus are two of these areas. The amygdala is a major processing center for emotions and the hippocampus has an important role in memory storage and brain plasticity. Damage from free radicals in these areas may increase our susceptibility to anxiety and depression. The neurotransmitter serotonin also plays an important role in mood regulation. Serotonin is primarily made in your intestines so diet has a direct impact on its production.

Diets that are high in processed foods and refined sugars promote oxidative stress and inflammation.  Under normal circumstances and with a healthy diet, the antioxidant system helps neutralize these free radicals by stabilizing and preventing other molecules from becoming unstable. Foods high in antioxidants like blueberries, raspberries, and blackberries can help our body’s antioxidant system combat oxidative stress. Certain spices including turmeric, ginger and cinnamon are also high in antioxidants and may help decrease inflammation in the brain and other areas of the body. Inflammation in the gut can also affect the production of serotonin. Diets that are high in omega-3 fatty acids, green leafy vegetables, and whole grains can support a healthy gut and a healthy brain. 

Foods high in antioxidants combat oxidative stress and promote optimal brain function

In addition to mediating mood, serotonin also helps regulate our sleep, another important aspect of brain health. Both sleep quality and quantity are important when it comes to maintaining a healthy brain. When we sleep the space between our brain cells may increase allowing the brain to flush out large molecules and toxins that accumulate when we are awake. Beta-amyloid proteins are one of these large molecules that can build up and cause damaging effects. High levels of this protein have been found in people with Alzheimer’s disease.  Low amounts of sleep are associated with more beta-amyloid proteins. Poor sleep quality due to frequent night wakings or fragmented sleep is also a concern as it may increase the risk of developing other brain diseases like stroke, dementia, and Parkinson’s.

So how can we increase the amount of sleep we get and improve its quality? Some researchers suggest that maintaining a consistent sleep-wake cycle that corresponds with being awake when it is light out and sleeping when it is dark is important. Most adults need between seven to eight hours of sleep a night, but there are individual differences based on your body’s needs. Keeping a regular schedule of meals during the day and avoiding light exposure at night helps our brain maintain our circadian rhythm. Additionally, having a bedtime routine has been shown to be beneficial in developing good sleep hygiene. Scientists suggest having a cool dark room to sleep in can promote deeper sleep. They also suggest refraining from working or studying in bed.

Most adults need 7-8 hours of sleep a night to maintain a healthy brain.

Including mindfulness in our daily routines is another way to help reduce sleep-disturbing cognitive processes like fixating on stressors that occur during the day. Some easy-to-incorporate mindfulness techniques include giving your brain a break by sitting in a quiet relaxing place and focusing on your breathing. Using imagery is another great option to promote mindfulness and a positive outlook. Try putting a picture of your favourite place where it can be easily seen so you can look at it when you are feeling stressed and think about how it would feel and sound to be there right now. Mindfulness techniques can help your brain shift gears to rest and relax mode which can help sleep initiation.

Increase your brain health by eating a healthy diet full of antioxidants and getting a full seven to eight hours of sleep. Learn more about brain health and the effects of social interactions and substance use in Part 3!

By: Kianna Csolle

References:

Baranwal, Navya, et al. “Sleep Physiology, Pathophysiology, and Sleep Hygiene.” Progress in Cardiovascular Diseases, vol. 77, Mar. 2023, pp. 59–69. DOI.org (Crossref), https://doi.org/10.1016/j.pcad.2023.02.005.

Brady, Sean. “Why Sleep Is Important for Brain Health.” American Brain Foundation, 25 Aug. 2022, www.americanbrainfoundation.org/why-sleep-matters-for-brain-health/. 

Cleveland Clinic: Healthy Brains https://healthybrains.org/pillars/

Salim, Samina. “Oxidative Stress and the Central Nervous System.” Journal of Pharmacology and Experimental Therapeutics, vol. 360, no. 1, Jan. 2017, pp. 201–05. DOI.org (Crossref), https://doi.org/10.1124/jpet.116.237503. Selhub, Eva. “Nutritional Psychiatry: Your Brain on Food.” Harvard Health, 18 Sept. 2022, www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626