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Wired for Success! Brain and Nerve Nootropics

Fitness/ Wellness, Mental Health and Wellness

water drops on green leaf plants
Can natural compounds found in plants enhance the health and function of our brain cells and nerve cells? (Image credit: Markus Spiske)

Can you optimize your brain and nerve health with antioxidants, certain herbs, and “nootropics?”  What does the current research say about brain and nerve boosting herbs and nootropics?

And…what exactly is a “nootropic?”

Brain and nerve nootropics: reduce disease risk and optimize health

Nootropics are compounds, both synthetic and natural, that are believed to improve the function of nerves–as manifested by improvements in memory, creativity, motivation, or attention. 

Sound far-fetched?  Not so much…

Caffeine is a natural substance we all know, and it is considered a nootropic.  Caffeine supports memory, motivation, and attention indirectly–predominantly through its stimulant properties. 

The effects found in research are mixed, but there is research to suggest improvements in brain and nerve function from caffeine consumption.  These results may be more pronounced in situations involving fatigue, as well as for elders versus younger persons. 

Additionally, habitual caffeine intake may slightly reduce the rate of cognitive decline…again, the research is mixed.  Perhaps more promising, caffeine appears to protect against the risk of developing Parkinson’s disease.

Caffeine:  a powerful nootropic against Parkinson’s disease

cup of coffee surrounded by beans
Drinking 3 cups per day significantly drops risk of Parkinson’s disease according to numerous, massive studies…I’m feeling up to the challenge! (Image credit: Julia Florczak)

While the protective effects of caffeine against general memory loss, along with day-to-day brain-enhancing effects remain debatable, caffeine’s protective effects against Parkinson’s disease specifically appear to be supported by a wealth of research. 

For example, a prospective study followed over 8,000 Japanese-Americans for a period of 30-years, evaluating their risk of developing Parkinson’s disease by age 65.  Those that drank approximately 784mg/ kg of coffee per day had a 5-fold lower risk of developing Parkinson’s disease.

Similar results were repeatedly demonstrated in much larger studies, including a systematic review of 120 observational studies, a meta-analysis of 13 studies involving over 900,000 participants (26% Parkinson’s disease risk reduction for every 200mg of caffeine per day, max effects at 3 cups of coffee), as well as the Health Professionals’ Follow-Up Study and the Nurses’ Health Study–which combined involved approximately 130,000 individuals.

The optimal dose based on all these studies?  The research repeatedly suggests around 3 cups of coffee daily on average (approximately 300 mg of caffeine) for maximal effects. 

Hate coffee?  Drink tea.

green plant in white ceramic mug beside brown wooden brush
Not a fan of coffee? That’s ok, the risk reduction for Parkinson’s disease appear to be linked to caffeine as opposed to coffee. Green tea and matcha are great ways to get caffeine and antioxidants! (Image credit: Matcha & CO)

So, is it the caffeine, or the coffee?  The protective benefits appear to be linked to specifically the caffeine, as decaffeinated coffee did not offer the same risk reduction according to the research trials. 

Caffeine appears to work its magic in protecting nerve cells by binding with adenosine A2A receptors.   In blocking these receptors, caffeine appears to protect neurons against toxins, reduce nerve cell destruction, reduce nerve cell inflammation, and protects against over-stimulation (excitotoxicity) of these nerve-cell receptors.

Interesting enough, in animal research (which allows for more direct observation of effects of caffeine on brain cells), caffeine protected nerve cells from progressive damage after exposure to a known neuro-toxin—even when caffeine was administered 2-weeks after the toxin exposure. 

Caffeine also has research-backed support for its ability to reduce the symptom severity of mood and cognitive disorders that occur with Parkinson’s disease.  Recently, the FDA approved a drug as an add-on therapy (in addition to levodopa) for Parkinson’s patients that works similar to caffeine in binding to the same receptors.

So, the research is clear, natural substances can be found in the plant-world that protect our nerves against various diseases.  Nootropics are a “thing,” and a number of plant-substances in addition to caffeine are being researched for their potential nerve-cell protecting/ enhancing effects. 

Brain and nerve nootropics: how do they work? 

Nootropic substances appear to protect brain and nerve health through a variety of functions.  These include:

  • Reduction of inflammation
  • Enhancing activity of enzymes found within brain and nerve cells
  • Antioxidant activity
  • Prevention of nerve cell destruction (apoptosis)
  • Protection of nerve cells against stressors and toxins

The role of nootropics, antioxidants, and plant-based diets

In the post, Your Brain and Nerve Health: Wired For Success!, I explored the impact of diet and nutrition on brain and nerve function. 

If you do anything for your brain and nerve health, shifting to a plant-based diet is arguably one of the most important steps–as I demonstrated with powerful and current research findings.  To throw a couple supplements on top of a diet rich in eggs, meat, and dairy will likely do little to address the underlying chronic inflammation that results from heavy intake of these pro-inflammatory foods. 

burning firelogs
Meat, dairy, cheese, and refined carbohydrates fuel the flames of chronic inflammation…a major factor in brain and nerve health deterioration. Cool the fires with a plant-based diet. (Image credit: Emerson Peters)

However, assuming you are already eating a diet with minimal to no animal products, evaluating antioxidant-rich/ antioxidant-stimulating herbs and supplements for their potential to positively influence your brain and nerve health may be worth a closer look.  In this post and upcoming posts, I look at the research on various herbs and nootropics that are touted for nerve- and brain-enhancing properties. 

Oxidative stress, antioxidants, and nerve cell aging

Along with chronic inflammation, the role of antioxidants and oxidative stress have been the subject of research exploring why and how our brain and nerve cells decline in function.

Researchers note that the brain begins to shrink in weight and volume by about 5% on average each decade, starting in our 40’s.  However, reductions in processing speed and cognitive function can be seen starting as early as our mid-20’s!!

Changes in nerve-cell health, such as destruction of connections, decreased ability for the cells to process metabolic waste products, and loss of supportive structures–such as capillary blood-vessel supply can be  attributed in part to oxidative stress.  Studies on aging note a decline in our body’s ability to counter oxidant stress with our own internal antioxidant defense-systems as we age.

This leads to increases in oxidative stress, damage to cell structures, and the oxidation/ damage/ and destruction of fats that make up the cell membranes and nerve linings (myelin sheaths responsible for rapid conduction of nerve signals).

Studies link oxidative stress to declines in brain and nerve health

Indeed, higher oxidative stress and lower natural antioxidant levels during a 4-year study period predicted faster rates of cognitive decline.  This was the findings in a study of 511 healthy university staff.  The measurements of oxidative stress loads included circulating aminothiols (reactive molecules), and the antioxidant measures included glutathione (a strong antioxidant found in human tissues).

The faster glutathione levels fell, the faster cognition also declined.  Brain functions most vulnerable included memory, flexible thinking/ adaptability, and ability to control impulses. 

Oxidative stress underlies damage to peripheral nerves as well.  Similar to the declines in brain function noted when our internal antioxidant levels decrease, peripheral nerve function (nerves located outside the brain) also worsen when internal antioxidant levels decline. 

vegetable salad
Our Creator has gifted us with a rich, natural source of health promoting antioxidants. Isolated nutrients simply can not compete with a whole food, plant-based diet (Image credit: Toa Heftiba)

Isolated antioxidant/ nutrient supplementation, such as supplementing with individual vitamins (and possibly omega 3 fatty acids), in absence of a deficiency, appear to have limited value.  Excess vitamin E supplementation can even raise the risk of hemorrhagic stroke.  However, particular foods and herbs–containing thousands of complex compounds–can be powerful in protecting our brain and nerve health according to research.

Brain and nerve nootropics: herbs

As I demonstrated in my post “Your Brain and Nerve Health: Wired For Success!,” compounds found in minimally processed, whole-food plant-based diets and herbs can have powerful anti-inflammatory and antioxidant neuro-protective effects.  One of those research-backed herbs reviewed in that post included sage.  Another herb discussed included turmeric.    

Sage and turmeric are not the only specific herbs to show promise in terms of promoting healthy nerve function.  Additional natural herbs/ nootropics currently being researched using human trials for potential neuro-protective/ enhancing effects include:

Not only do they look interesting, lion’s mushrooms boast fascinating nootropic properties as I discuss in my post “The Magic of Mushrooms! Current Evidence” (Image credit: Melissa McMasters)

Numerous plants found in the mint family (Lamiaceae)—in addition to sage–have research-backed nootropic effects:

  • Melissa (Lemon balm)
  • Rosmarinus (rosemary)
  • Mentha spicata (spearmint)
  • Mentha piperita (peppermint)
  • Ocimum tenuiflorum, Ocimum sanctum, Ocimum gratissimum (Tulsi or Holy Basil)

The herbs listed above have some fascinating research supporting their use in protecting and enhancing brain and nerve health.  When taken in addition to a healthy lifestyle, these herbs and nootropics offer a lot of promise based on current research findings! 

A few of the above nootropics are reviewed below, with the others to be reviewed in future posts.

The mint family: a powerful—and tasty–herb family!

The mint family has some powerhouse fascinating herbs.  One of my favorites is tulsi, otherwise known as holy basil.  Tulsi is native to India and has been a part of Ayurvedic medicine for over 3,000 years! Tulsi has been referred to as “the elixir of life.” 

Brain and nerve nootropic: tulsi (Holy Basil)

No ordinary shrub, tulsi tastes amazing, and the health benefits are even more impressive! (Image credit: Mokkie)

Research-backed benefits of tulsi include:

  • Antioxidant source: cellular protection against toxins due to a being a rich source of polyphenols and other plant-based antioxidants
  • Augmentation of our own internal antioxidant activity: tulsi stimulates our bodies to enhance our own internal antioxidant supply of glutathione, superoxide dismutase, and catalase—major body defenses against free radical damage that can occur within our cells
  • Enhancement of liver detox-enzyme activity (cytochrome P450 enzyme activity)
  • Organ (brain, kidney, liver) protection and DNA protection against toxin-induced damage caused by a variety of metals, industrial chemicals, and pesticides
  • Reductions in damage from radiation through free radical scavenging activity
  • Anti-cancer effects through stimulation of apoptosis (cell-suicide) in precancerous and cancerous cells
  • Reduction in dementia symptoms along with boosted neurotransmitter activity in human studies and  animal models

Tulsi and human research trials

A systematic review of multiple research trials concerning tulsi’s effects on humans selected 24 human study trials.  Many of these studies utilized double-blinded and randomized-controlled study designs, with the systematic review involving over 1,000 participants in total.  Health benefits identified in the various human trials found the following benefits of tulsi:

  • Anti-diabetic effects: multiple studies on diabetics showed significant glucose lowering effects, with some diabetics achieving near normal blood sugar levels.  Improvements impacted fasting glucose, glucose following meals, and improved HgA1C levels
  • Weight loss
  • Blood pressure reduction according to multiple human trials, with one study finding a 25% reduction in blood pressure levels
  • Improvements in cholesterol profiles and reductions in triglyceride levels
  • Anti-gout effects: significant reductions in uric acid levels in persons suffering from gouty arthritis.  Elevated levels of uric acid contribute to heart disease, chronic inflammation, and damage to joints.
  • Improved physical performance and reductions in fatigue, as well as reductions in muscle damage markers including creatine kinase (CK) and lactic acid levels versus a placebo control group
  • Immune-system modifying effects:  significant increases in cytokine levels of interferon-ϒ  (a stimulant of natural killer cells, with antiviral effects, among other cell mediated immune stimulating effects), increases in interleukin-4–a powerful anti-inflammatory cytokine, and boosted levels of T-helper cells
  • Reductions in asthma symptoms
  • Reductions in symptoms due to viral hepatitis
  • Improved survival rates in patients with viral encephalitis (infection and inflammation of the brain) versus standardized medical treatment with steroids
  • Improved brain/ cognition performance:  improved working memory, attention, and flexibility (ability to manage multiple tasks at once)
  • Anti-stress:  reductions in stress symptoms by 31.6%–39%, including reductions in fatigue, sleep disruptions, sexual problems, and anxiety levels
  • Anti-aging: significant improvements in biological age score
  • Safety:  in all 24 studies, only one reported presence of sides effects, with that side effect being mild nausea

Tulsi is pretty impressive due to its effects of stimulating internal mechanisms within our bodies–boosted liver enzyme activity, boosted internal antioxidant activity, and increased immune-system activity. 

As such, the total effects of tulsi go beyond simply the number of antioxidants obtained from the plant itself.  Stimulation of internal mechanisms are likely responsible for the significant clinical effects, including those effects that promote brain and nerve health.

Brain and nerve nootropics: Lemon Balm

This herb binds to the same receptors as prescription anti-anxiety medications, but unlike those medications, lemon balm is linked to improved cognitive performance among other benefits (Image credit: Datkins)

Native to southern Europe and the Mediterranean, lemon balm has been used in traditional medicine for anti-anxiety, memory-enhancing, anti-bacterial, blood-pressure lowering, and anti-spasmatic effects in numerous cultures across the globe.  Included in the FDA Generally Recognized as Safe (GRAS) list (except possibly during times of pregnancy), lemon balm offers a number of benefits with minimal downsides. 

Rich in bioactive flavonoids, tannins, polyphenols, rosmarinic acid, caffeic acids, and numerous other compounds, researched-backed benefits of lemon balm include:

  • Antiviral activity including anti-replication activity against influenza and herpes viruses–even achieving a B-level evidence rating suggesting good scientific evidence for treatment of herpes
  • Antibacterial/ anti-fungal activity against a variety of yeasts and bacteria species
  • Anti-inflammation effects
  • Antianxiety activity with binding activity at gamma-aminobutyric acid A (GABAA) receptors (the same receptors bound by anti-anxiety medications)
  • Anticancer activity against a variety of human cancer cell-lines (lab setting)
  • Anti-oxidant effects

Lemon balm and human research trials

Human research trials studying the effects of lemon balm include double-blinded randomized-controlled trials (considered gold-standard for studying the effects of an intervention), clinical trials, and randomized cross-over designed studies.  Study-group size tends to be small in these studies.  Nonetheless, results are promising with the following findings:

  • Calming effects for people with dementia:  Lemon balm essential oil reduced agitation in dementia patients versus a placebo lotion as measured by the Cohen-Mansfield Agitation Inventory (CMAI) in a double-blinded, placebo-controlled trial of 79 patients with dementia.
  • Reduced anxiety symptoms when ingesting lemon balm in a variety of trials including double-blinded, randomized placebo-controlled trials, with significant improvements noted in ability to concentrate, reductions in feelings of agitation and weakness, reductions in sleeplessness and fatigue. 
  • Significantly improved cognitive function in numerous controlled research trials, including double-blinded randomized trials.  These findings included healthy participants and patients with dementia.  Improvements included increased working memory, attention, and performance on a variety of cognitive performance test scores
  • Improved sleep quality when combined with valerian root, as demonstrated by number of randomized-controlled studies.  Improvements included increased sleep length, decreased awakenings, and improvements in stage 3 and 4 deep sleep. 

Other mint family members: rosemary, spearmint, and peppermint

green leaf plant in close up photography
Peppermint and spearmint compounds have confirmed nerve cell receptor binding activity. Protection against nerve toxins as well cognitive enhancing effects have been demonstrated in small trials (Image credit: Thúy Lâm)

Other members of the mint family researched for brain, nerve, and general health benefits include rosemary, spearmint, and peppermint.  The research trials around some of these mint family members are less robust in terms of study design and size when compared to the research on tulsi and lemon balm. 

Still, compounds found in plants in the mint family appear to positively impact brain and nerve function by impacting neuro-transmitter and enzyme activities.  Such activities include GABAA, nicotinic and NMDA receptor binding properties, as well as acetylcholinesterase (AChE) inhibition.

Brain and nerve nootropics: Spearmint

A controlled study on spearmint ingestion for people ages 50-70 found improvements in working memory, vigor, mood, sleep onset, and alertness after 90 days ingesting 600 mg and 900 mg of an aqueous extract of spearmint that contained the phenolic constituents.

Brain and nerve nootropics: Peppermint

A separate, small, controlled trial similarly found that peppermint oil ingestion significantly improved cognitive performance on a variety of cognitive tests measuring accuracy, recall, speed, among other measures.  Participants in the group ingesting the peppermint oil also experienced reduced fatigue versus those in placebo group when tests were conducted at 1 hour, 3 hours, and 6 hours post-ingestion.   

Interestingly, neurons in a cell culture (lab setting) exposed to a nerve toxin experienced modestly reduced damage when bathed in peppermint oils versus control groups. 

Brain and nerve nootropics: Rosemary

green plant on brown clay pot
Rosemary compounds have been shown to protect nerve cells from destruction due to toxin exposures, as well as to boost mood and cognitive performance (Image credit: Zé Ferrari Careto)

Native to the Mediterranean and sub-Himalayan regions, rosemary is stirring interest in the research community due to its therapeutic potential for a number of conditions. Bioactive compounds found in rosemary include triterpenes, phenols, and phenolic acids including rosmarinic acid, carnosic acid, rosmanol, carnosol, ursolic acid and betulinic acid.

Rosemary is included in the FDA’s Generally Rocognized as Safe List. The compounds found in rosemary have been noted by research studies to possess the following benefits:

  • Anti-inflammatory
  • Antioxidant
  • Pain soothing effects
  • Nerve cell protecting
  • Calming effect
  • Mood enhancing effects

Rosemary research trials

Animal studies (which are preliminary/ do not always translate to results in humans) show acetylcholinesterase (AChE) inhibition, leading to greater availability of acetylcholine (a neurotransmitter) in the brain. This effect led to reduction of depression/ low activity symptoms in animal models along with reductions in hyperactivity symptoms.

Memory and recall were also boosted in animal models. Similar to tulsi, animal studies of rosemary found boosted levels of internal antioxidants and inhibition of inflammatory cytokines.

Animal studies also affirmed rosemary’s protective effects against nerve cell damage due to free radicals (oxidants). Rosemary appears to inhibit T-type calcium channels (TTCCs) in the brain, protecting nerve cells from excessive stimulation. Such effects may protect nerve cell integrity plus reduce the risk for seizures.

Dopamine generating nerve cells bathed in rosemary compounds (carnosic acid) were protected against a toxin challenge in a lab dish study, and animal studies using nerve toxins also demonstrated rosemary’s ability to protect animals against Parkinson’s onset following toxin exposure.

Rosemary human research trials

Small human trials noted consumption of rosemary powder improved speed of memory recall for working memory and memory of every day events (episodic memory). Rosemary aromatherapy reduced cortisol levels and boosted mood and performance on cognitive tests.

In a 4-week human trial with 81 patients being treated for opioid-addiction, consumption of rosemary capsules containing 300mg of dried rosemary leaves each were noted to reduce pain, reduce insomnia symptoms, and reduce muscle jerks, easing withdrawal symptoms.

Brain and nerve nootropics: in summary

In my first post on the subject of brain and nerve health, I covered the research findings demonstrating the harms of chronic inflammation—much of which can be attributed to diets high in animal-based products.  Toxic stresses to our nerves include even mild elevations in blood sugar, vascular disease, excessive uric acid levels, toxins, and oxidative damage (among other factors). 

Antioxidants, herbs, and nootropics are research-backed regarding their ability to promote brain and nerve health by countering many of these insults.  The effects are not to be dismissed as trivial. 

Significant reductions in the risk of developing Parkinson’s disease, reductions in the harmful effects of diabetes, improvements in healing sleep, shielding from toxins prevalent in our environment, improvements in neuro-processing speeds and cognition—the potential nootropic herbs and substances have to enhance our day-to-day life is significant!!!!  

This post covered the effects of caffeine and herbs from the mint family on our brain, nerve, and general health.  Future posts will explore some of the other nootropics described above. Live well!!!

References

Cohen M. M. (2014). Tulsi – Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and integrative medicine, 5(4), 251–259. https://doi.org/10.4103/0975-9476.146554

Ghasemzadeh Rahbardar, M., & Hosseinzadeh, H. (2020). Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders. Iranian journal of basic medical sciences, 23(9), 1100–1112. https://doi.org/10.22038/ijbms.2020.45269.10541

Giridharan, V. V., Thandavarayan, R. A., Mani, V., Ashok Dundapa, T., Watanabe, K., & Konishi, T. (2011). Ocimum sanctum Linn. leaf extracts inhibit acetylcholinesterase and improve cognition in rats with experimentally induced dementia. Journal of medicinal food, 14(9), 912–919. https://doi.org/10.1089/jmf.2010.1516

Hajjar, I., Hayek, S.S., Goldstein, F.C. et al. Oxidative stress predicts cognitive decline with aging in healthy adults: an observational study. J Neuroinflammation 15, 17 (2018). https://doi.org/10.1186/s12974-017-1026-z

Hammi C, Yeung B. Neuropathy. [Updated 2020 Nov 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK542220/

Harvard Health Publishing. (2021). Don’t buy into brain health supplements. Retrieved from https://www.health.harvard.edu/mind-and-mood/dont-buy-into-brain-health-supplements

Jamshidi, N., & Cohen, M. M. (2017). The Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature. Evidence-based complementary and alternative medicine : eCAM, 2017, 9217567. https://doi.org/10.1155/2017/9217567

Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological psychology, 74(1), 39–45. https://doi.org/10.1016/j.biopsycho.2006.06.006

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Mallet, ML., Hadjivassiliou, M., Sarrigiannis, P.G. et al. The Role of Oxidative Stress in Peripheral Neuropathy. J Mol Neurosci 70, 1009–1017 (2020). https://link.springer.com/article/10.1007%2Fs12031-020-01495-x#citeas

The Mayo Clinic. (2021). Caffeine content for coffee, tea, soda and more. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372

Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy research : PTR, 23(3), 367–372. https://doi.org/10.1002/ptr.2634

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Onaolapo, A. Y., Obelawo, A. Y., & Onaolapo, O. J. (2019). Brain Ageing, Cognition and Diet: A Review of the Emerging Roles of Food-Based Nootropics in Mitigating Age-related Memory Decline. Current aging science, 12(1), 2–14. https://doi.org/10.2174/1874609812666190311160754

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Your Brain and Nerve Health: Wired For Success!

Fitness/ Wellness, Mental Health and Wellness, Plant-based Diets, Entomophagy, and Evidence

Sight, sound, smell, hearing, touch–our thoughts, emotions, ability to move, balance, react…all we do relies on having sufficient brain and nerve health! Learn what you can do to optimize and protect the health of your brain and nerves! Image credit: Simon Migaj at Pexels

Our thoughts, emotions, personality, senses, movements, regulation of vital organ functions and hormones, and the immune system–essentially everything that makes us “us”–depends on a functioning, integrated and healthy nervous system. To experience the best in life, it helps to have optimal brain and nerve health. And yet, because we can’t “see” it, we tend to give little thought to promoting the health of our nervous system until problems arise.

Read on to learn steps you can take to ensure you are “wired for success”, with tips on how to protect and optimize your nervous system! This post explores risk factors for neuro-disease and decline, as well as the research linking diet and inflammation to brain and nerve health.

Brain and nerve health: Don’t appreciate what you got, until it’s gone

Alzheimer’s disease, Parkinson’s disease, cognitive decline, multiple sclerosis, anxiety, depression, neuropathy, neuro-degenerative syndromes, neuro-motor diseases, chronic pain syndromes…these illnesses can adversely impact every aspect of our lives.

Changes that can occur in your brain and nerve health as you age even in absence of a diagnosis of disease include:

  • Slowing of thinking ability and memory retrieval
  • Reductions in senses (sight, touch, hearing, smelling, tasting)
  • Slowing of movements and reaction time
  • Increased clumsiness/ decline in coordination

A decline in any of the above functions, functions we use every day of our lives, can adversely affect your work, quality of life, as well as your health and fitness goals.

Neurological conditions such as dementia, multiple sclerosis, etc., can be a nightmare! And despite all our science advances, the origin of these some of these diseases remain subjects of ongoing research.

woman sitting on wheelchair
The end-result of loss of brain and nerve health can be devastating. Not all risk factors for neuro-related diseases are avoidable, but many factors are directly impacted by our lifestyle choices. Image credit: Steven HWG

The precise underlying factors that contribute to neurological decline and disease are still under study. However, research has shed light on factors that can influence our brain and nerve health, and reduce the risk or impact of some of these dreaded diseases.

Risk factors: which ones can we control?

The underlying causes of neuro-degenerative diseases along with nervous-system disorders in general are incredibly complex and varied. Underlying factors implicated in neuro-disease as understood at this time include:

  • Oxidative stress
  • Prion disease: abnormal proteins that cause chain-reaction damage and destruction of various nerve cells–prions can be obtained from infected meat or contaminated medical equipment or transplants. .
  • Toxin stress (such as toxins ingested in food as well as exposures from our environment)
  • Inflammation
  • Dysfunction in clearing metabolic waste products and proteins from within nerve cells, leading to cell dysfunction and ultimately, cell death
  • Trauma such as serious or repetitive head injuries (sometimes encountered in certain sports or due to other causes such as accidents, etc.)
  • Alcoholism
  • Nutrient deficiencies
  • Certain viruses and infections (Lyme disease, Epstein-Barr virus, hepatitis C, shingles, leprosy, HIV)
  • Certain medications can damage nerves
  • Genetic mutations and susceptibility
  • Thyroid disorders

Peripheral nerve diseases (diseases of any of the nerves that extend outside of the brain, such as the nerves of the spinal cord, eyes, face, arms, legs, and those regulating your heart, lungs, and other body functions) have similar risk factors as the nerve diseases affecting the brain.

While the above represent direct effects on our brain and nerve health, indirect processes have been identified as significant risk factors for nerve cell damage and disease. For example, the following conditions DOUBLE your risk for Alzheimer’s dementia:

  • Cerebrovascular/ vascular disease
  • High cholesterol
  • Diabetes
  • Smoking

Obesity raises your risk for Alzheimer’s disease by approximately 60%!

Obesity, high cholesterol, diabetes, and vascular disease dramatically increase your risk of dementia (Image credit: ROMAN ODINTSOV at Pexels)

Issues such as genetic mutations may not be within our total control. However, many of the above risk factors are impacted strongly by our food choices, exercise habits, and environment! Choices we make now may have powerful influence regarding our nerve and brain health both now and in the years ahead!

Dietary factors influencing brain and nerve health

Cerebrovascular disease, obesity, diabetes, cholesterol…these very significant risk factors for Alzheimer’s are strongly driven by dietary habits. Obesity, cholesterol, and diabetes risk factors are significantly reduced by plant-based diets.

Research has repeatedly linked dietary patterns to either risk of or protection against cognitive impairment, as well as Alzheimer’s disease.

Specifically, Mediterranean diets rich in fruits, vegetables, whole grains, nuts, and legumes–and lower volumes (or elimination) of animal products–have been found to be protective against loss of brain neurons, protection of brain size and volume during aging, and protection against Alzheimer’s disease.

Research has also shown that diabetics that switch to vegan diets are frequently able to eliminate diabetic and pain medication dependence. Up to 80% of those suffering from nerve pain experience COMPLETE relief from nerve pain after just 4-16 days following a vegan diet!!!

What gives?

Plant-dominant diets such as the Mediterranean diet and vegan diet have demonstrated the ability to restore and protect brain and nerve health. Image credit:Naim Benjelloun at Pexels

Diets and chronic inflammation

Dietary factors appear to have a significant impact, not only on the health of our hearts or general health, but on the functioning of our brain and nervous systems. Unhealthy diet choices have been linked chronic inflammation.

Conversely, healthy food choices have anti-inflammatory effects. Inflammation has been strongly implicated in the processes that occur in Alzheimer’s disease. For example, research on the brains of persons with Alzheimer’s disease reveals:

  • Chronic activation of immune cells found in the brain–microglial macrophage cells
  • These cells release pro-inflammatory cytokines including interleukin-1β, interleukin-6 (IL-6), and tumour necrosis factor-α (TNF-α)
  • Chronic exposure to these cytokines leads to brain shrinking, nerve cell death, destruction of blood vessels in the brain, and accumulation of nerve cell waste products

Not only that, researchers have noted just mild increases in hemoglobin A1C (a measure of blood sugar trends in the body) and C-reactive protein (a marker of inflammation in the body)–even while still within normal range–are predictive of decline in nerve function in the arms and legs (peripheral nerves).

What was once attributed to “normal aging” of the nervous system–slowed conduction, decreased reactivity– is increasingly recognized as damage due to inflammation and elevations in blood sugar (even below diabetic levels)!

Diet factors that promote inflammation

Diets common to Western cultures have been linked to disruptions in immune system function and and disruptions in metabolism. Nutrients linked to inflammation include:

Saturated fats

Found largely in animal-based foods such as various meats and dairy products, baked-goods, along with palm and coconut oils

Cholesterol

Found exclusively in animal-based foods such as meat—even in lean cuts of meat–as well as eggs, shellfish, and dairy products

Sugar and refined grains

The key here is added sugars (such as soft drinks, snack foods, pastries), and processed foods like pretzels, white breads, processed cereals, etc. Sugars found in whole, plant-based foods are fine.

Why? Because they are paired with fiber, water, absorb more slowly into your body, and are found in relatively low amounts in whole foods.

Purines

These are found in both plant and animal-based foods, though the richest sources tend to be meat, seafood, and organ foods (like liver). In excess, purines can cause uric acid levels to rise above desirable levels, contributing to inflammation, kidney disease, vascular disease, and gouty arthritis.

Despite purines being found in high amounts in certain plant-foods–such as soy–plant-based diets have been found to protect against high levels of uric acid and gout related disease. Meat, alcohol, seafood, and excess fructose on the other hand raise the risk of high uric acid levels and related diseases.

Meat, dairy, eggs, and fish are rich sources of pro-inflammatory compounds such as carnitine, dietary cholesterol, saturated fat, and purines. Image credit: Chan Walrus at Pexels

Dietary carnitine

Dietary carnitine is found exclusively in animal-based foods. Red meat, dairy, and eggs are rich sources. When metabolized in the gut, a by-product called trimethylamine N-oxide (TMAO) is produced.

TMAO is strongly linked to cardiovascular disease. Contributing to clot formation and fatty deposits in the arteries (atherosclerosis), TMAO may also play a role in contributing to liver damage (non-alcoholic fatty liver disease) and kidney disease. As TMAO levels rise, all-cause rates of death (mortality) also rise.

Interesting enough, when vegetarians were given carnitine supplements, TMAO levels did NOT rise. However, in omnivores, the rise in blood and urine levels were significant–reaching harmful levels. The difference in response is attributed to differences in gut-microbes that naturally occur between vegetarians and omnivores as a response to diet patterns.

Inflammatory foods in summary:

Except refined sugar and grain, the above inflammatory components are found in animal products: cheese, dairy, meat (including lean cuts), seafood, and eggs. Foods linked to both declines in cognition along with higher levels of circulating inflammatory immune cytokines (proteins)–specifically interleukin-6–include:

  • Processed meats
  • Red meat
  • Fried foods
  • Peas and legumes when prepared with sugar and meat (baked-beans)* ( research has linked 3 or more servings of legumes to improved cognitive performance)–how the beans are prepared–such as baked-beans that include added sugar, ham and bacon–increase IL-6 per researchers
  • Lack of whole grains in the diet

Diet factors that are anti-inflammatory

Our diets can heal or harm our bodies. Anti-inflammation nutrients are abundant in plant-based foods and include the following:

Fiber

The most anti-inflammatory nutrient in this list, fiber is a major nutrient abundant in plant-based diets. Fiber serves as food for health-promoting strains of bacteria in the gut.

Indeed, research has found that the effects of following a plant-based, vegan diet, leads to healthy Prevotella (health promoting) to Bacteroides (inflammation promoting) ratios (P/B), and promotes growth of the health-promoting species Bifidobacterium and Lactobacillus.

The results of these health promoting gut-microbe changes include:

  • boosted insulin sensitivity
  • lower cholesterol
  • reductions in growth of colon cancer cells
  • reduced proliferation of harmful bacteria species
Fiber has powerful anti-inflammatory effects, likely in part due to its effects on the gut microbiome. Gut health microbes have been linked to lower insulin resistance, cholesterol, and cancer risk. Image credit: Ella Olsson at Pexels

Monounsaturated fats

Abundant in plant-based foods such as nuts, olive oil, and avocados, these fats can reduce LDL (“bad”) cholesterol levels and have a mild anti-inflammatory effect within the body. Indeed, adding nuts and olive oil into a Mediterranean-style diet was shown to reduce stroke and heart attack events by 30%!!

Omega-3 fatty acids

Powerfully anti-inflammatory, omega-3 fatty acids inhibit release of inflammatory cytokines, promote production of anti-inflammatory molecules in the body, and reduce formation of autoimmune antibodies (antibodies that attack our own bodies). These fatty acids include α-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

Omega-3 fatty acids are used in the formation of all of our cell membranes.

Sources include:

  • Nuts (especially walnuts) for ALA omega-3’s
  • Seeds (chia and flax) for ALA omega-3’s
  • Oils (flaxseed oil, soybean oil, and canola oil) for ALA omega-3’s
  • Algae oil* for DHA and EPA omega-3’s
  • Cold-water fish* for DHA and EPA omega-3’s

*DHA and EPA are typically found in only seafood sources, though vegan supplements made from algae (the same source for fish!) can be found readily, such as this product.

Healthy levels of omega-3 fatty acids appear to:

  • Reduce risks of Alzheimer’s disease and various forms of dementia
  • Promote healthy memory
  • May protect against heart disease
  • May protect against certain cancers

Research shows that DHA and EPA omega-3 fatty acids can directly lower inflammation in the brain by blocking release of pro-inflammatory cytokines from microglial cells (immune cells in the brain).

body of water
Where do fish get their DHA and EPA omega-3’s? Algae! No need to harvest. Safe, aquarium-grown algae supplements provide vegans with a great source of DHA and EPA! Image credit: Younmyoung Cho

Polyphenols / food-based antioxidants

Found abundantly in whole, minimally processed plant-based foods, polyphenols appear to have protective roles against neuro-degenerative and cardiovascular diseases, certain cancers, and obesity. Polyphenols have strong anti-oxidant activities, scavenging harmful-free radical byproducts.

Numerous polyphenols have been shown to reduce inflammation. Polyphenols include anthocyanins, catechins, flavanols, flavones, flavanones, and isoflavones.

Excellent sources of research-backed, inflammation reducing polyphenols include the following:

  • Mushrooms
  • High-phenol virgin olive oil
  • Vegetables, particularly dark leafy greens such as spinach, broccoli, onions, garlic, artichokes–and many others–just eat your vegetables! 😉
  • Green tea
  • Coffee
  • Cocoa
  • Sage (a member of the mint family)
  • Pe’ur tea
  • Turmeric (found in yellow curries)
  • Resveratrol (found in high amounts in red wine and itadori tea)
  • Fruits (particularly in peels and skins), including especially pomegranate extracts, black currants, blue berries, strawberries, apples, citrus fruits, plums, pears
  • Nuts (particularly in hulls)
Green tea, sage, cocoa, coffee, fruits, vegetables, and mushrooms abound with anti-inflammatory, nerve protecting compounds! Image credit: Maria Tyutina at Pexels

Indeed, ECGC found in green tea, along with polyphenols in wine and curry have been found to have significant cognitive and nerve cell protective effects! Actions of polyphenols include:

  • Blocking toxins by binding to cell receptors, or binding with toxins to neutralize them
  • Heavy-metal (iron) chelating effects (binding and neutralizing of harmful metals)
  • Antioxidant effects
  • Reduction of inflammation with influence on immune cytokines.
  • Prevention of abnormal cell growth
  • Prevention of new fat cell formation (anti-obesity effects)
  • Promotion of increased energy expenditure (anti-obesity effects)
  • Protection of insulin-producing beta-cells (anti-diabetic effects)
  • Slowing of starch, protein, and fat digestion (anti-diabetic effects)
  • Protection against cholesterol oxidation, anti-platelet effects (protects against blood vessel clots–cardio/ cerebrovascular protective)
  • Lowering of blood pressure (cardio/ cerebrovascular protective)

Study findings link polyphenols to improved brain and nerve health

Significant reductions in neuro-degenerative disease risk have been demonstrated with as little as one glass of wine per month.

Indian and South Asian nation populations regularly consuming turmeric and curry have been noted to have better cognition and lower risks of dementia verses members of the population who ate little curry.

Mushrooms– 2 or more servings per week were correlated with lower risk of cognitive impairment. These findings were independent of participant age, gender, education, cigarette smoking, alcohol consumption, hypertension, diabetes, heart disease, stroke, physical activities, and social activities! This means the mushrooms themselves appear to have protective effects.

Animal studies have shown polyphenol-rich strawberry, blueberry, and black currant extracts protect against age-related movement declines and memory impairments.

Research has affirmed the brain and nerve boosting effects of polyphenols found in particular high amounts in fruits and berries. Image credit: Trang Doan at Pexels

Research in humans likewise demonstrated improved cognitive function in elders given between 400-600 mls of wild blueberry juice daily. In a separate study of 1,640 people aged 65 and older over a period of 10 years, those with the highest polyphenol intake at baseline had the highest scores in memory and cognition.

This trend continued over a 10-year period, with those maintaining the highest intake of polyphenols suffering the least effects of cognitive decline associated with aging. Subjects were controlled for education level, age, and sex.

Numerous human research trials, including double-blinded, placebo-controlled trials, have found consumption of sage to have significant nerve/ brain-enhancing effects, including:

  • Enhanced memory over a 4-month period of use among participants
  • Improved attention abilities and reductions in psychiatric symptoms
  • A dose-related response enhancing word recall
  • Improved alertness, sense of calm, and sense of contentment, with reductions in anxiety

Anti-inflammatory foods in summary

The above anti-inflammatory compounds are found almost exclusively in plant-based foods. Omega 3’s, including DHA and EPA can be obtained from plant-foods and supplements, avoiding the pro-inflammatory saturated fat, cholesterol, and purines found in seafood.

  • Whole grains (whole wheat, oats, quinoa, millet)–powerfully anti-inflammatory against interleukin-6
  • Fruits and vegetables
  • Legumes (prepared without sugar and meats)
  • Nuts
  • Olive oil
  • Red Wine
  • Green tea, sage, Pe-ur tea, and possibly itadori tea
  • Curry spice and turmeric
  • Mushrooms
Sage, a member of the mint family, can be consumed in capsules and teas. Research in human trials have linked sage to significant improvements in brain function and emotional health. Image credit: Eugene Golovesov at Pexels

A quick word on B-12 deficiency

A quick word on vitamin b-12 deficiency. Vitamin B12 is critical for brain and nerve health, along with cardiovascular health. In cases of deficiency, permanent nerve cell and nervous system damage can occur, along with anemia and increases in vascular inflammation.

Vegans, vegetarians will become vitamin B12 deficient without adequate supplementation. Absorption of B12 declines with aging as well, regardless of intake of animal foods. Fortunately, B12 supplements are cheap and readily available.

Wrap-up: using to diet to optimize brain and nerve health

Compounds found predominantly in plant-based diets not only protect us from heart disease, diabetes, high cholesterol, and obesity, but also have powerful anti-inflammatory effects. Combined with anti-oxidant properties, anti-inflammatory compounds in plant-based foods such as fiber, monounsaturated fats, omega-3 fatty acids, and polyphenols have research-backed evidence demonstrating protection and healing effects for our brains and nervous systems.

Interesting enough, as noted by research showing baked-beans strongly contributed to elevations of inflammatory proteins, simply mixing health-promoting foods into meat and sugar-rich diets can be counter-productive. Nearly all the pro-inflammatory compounds (except sugar and refined grain) are found in animal products. Whole food plant-dominant diets are a research-backed strategy to help you feel, move, and experience your world with an optimized nervous system! Just be sure to take your B-12 supplement!

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