Brain Health Basics

The best way to quickly uncover the root cause of cognitive decline is to work with a ReCode practitioner who can devise a personalised programme, based on your biomarkers and symptoms, which your ReCode coach can help you implement. That said, if you are struggling with your memory, or not feeling as sharp as you used to be, there are some ‘brain health basics’ which could make a big difference.

Below is a short summary of some these (it is not an exhaustive list). They are based on the Bredesen protocol but should not be taken as prescriptive advice and any major lifestyle change should be discussed with your doctor.  

Read all at once, they can seem a bit overwhelming so please take it slowly and start with what makes most sense for you. There will be some familiar advice. You can’t separate brain health from overall health – we are a biological system and many of the things that make sense for our health generally are also good for the brain.

Sleep

Good quality sleep is foundational for brain health. You need to get oxygen to the brain, and you need the different stages of sleep to clear toxins and consolidate memories.

Feeling rested is also the key to more energy to exercise and more willpower to make good food choices.

Getting oxygen to the brain whilst we sleep is critical; you should ideally measure between 96% and 98% on a pulse oximeter. You can buy trackers, like the Oura ring or Apple watch to help you monitor your levels throughout the night. Low oxygen levels during sleep can lead to oxidative stress which damage brain cells, increase neuro inflammation and promote structural brain changes.  

If you snore, wake up with a dry mouth or suspect you might have Obstructive Sleep Apnea, insist your doctor refers you to a sleep clinic. Without treatment, you will be experiencing micro levels of brain damage every night.

Likewise, if you aren’t getting enough deep sleep (again the trackers can help you monitor this) your glymphatic system (the brain’s equivalent of the dustbin collection) is not activated which equates to a build-up of toxins and in turn amyloid plaque as the brain tries to protect itself.  

Nutrition

The brain needs energy – whilst only 5% of our body weight it accounts for over 20% of the energy we expend.

Insulin resistance is a very common contributor to Alzheimer’s which in simple terms means that the brain is not getting enough energy … from glucose. The good news is that the brain can also get its energy from fat (ketones), something it doesn’t do very often given our three meal a day and snacking culture. Switching to a mildly ketogenic diet provides the brain with another, more efficient source of fuel. It can also reduce inflammation by lowering levels of proinflammatory cytokines and oxidative stress. Some studies also suggest that a ketogenic diet can reduce the accumulation of amyloid-beta plaques.  

The ultimate goal is to become metabolically flexible where you switch between using glucose and ketones for energy.

Being in ketosis is a very natural state and is created when we break down our own stored body fat for fuel. If you don’t have the body fat to burn (i.e. you have a BMI below 18 and could be considered frail, or you have a medical condition, then please seek medical advice first).  A healthy ketogenic diet means significantly lowering your levels of carbohydrates and getting most of your calories from healthy fats like Extra Virgin Olive Oil, nuts, seeds and avocados along with high-quality protein and lots of non-starchy vegetables.  Be wary of mainstream keto recipes which often include a significant amount of saturated fat (think butter, cheese and coconut oil). These should be limited. An extended overnight fast of between 12 to 16 hours, is a great starting point. 

There is no denying that transitioning to a ketogenic diet is tough for most given social norms and our snacking culture (this is where a health coach can help keep you on track).  The pay-off however in terms of maintaining cognitive function and potentially slowing cognitive decline can be tremendous.  You are literally re-fuelling your brain.

Exercise

We all know exercise is good for us but are you aware of its impact on the brain?  Exercise increases cerebral blood flow, ensuring the brain receives oxygen and nutrients. It also increases Brain-Derived Neurotrophic Factor (BDNF) which is a protein that supports the growth and survival of brain cells.

Whilst any type of exercise is beneficial, there are three main categories to incorporate:

Aerobic exercise

Increase your heart rate (to around 60% of your max) to improve blood flow. Any form of exercise which makes you huff and puff a little is great for the brain (slow walking is not enough).  Aerobic exercise has so many benefits amongst them; new neuron production, improved cellular energy production, increased detoxification, and reduced inflammation. The Bredesen protocol recommends Exercise with Oxygen Therapy (EWOT) which is aerobic exercise performed whilst attached to an oxygen tank (for example whilst on a stationary bike).  This significantly boosts the benefits.

Strength Training

Lifting weights not only protects your bones and helps you say strong into old age but it has also been shown to induce functional changes in the brain, improving executive function and helping to reduce white matter atrophy.  It also promotes the production of new neurons, particularly in the hippocampus which is critical for memory and learning.  It helps regulate hormones like cortisol and insulin and is considered the best form of exercise to control insulin resistance.  

Brain Stimulating Exercise / Coordination

Any form of exercise that makes you think whilst you move is great for brain health. For example, learning a dance routine, a yoga flow or Tai Chi.  Learning something new is great for neuroplasticity and doing it on the move means you are getting ‘two benefits for the price of one’ from a brain health perspective.

Stress

Dealing with stress is the least tangible of the actions you can take but it is no less important as it has a profound impact on brain health. According to Dale Bredesen, chronic stress can significantly impair cognitive function and accelerate neurodegeneration.

Stress triggers the release of cortisol, a hormone that, in high levels, over extended periods of time, can be detrimental to the brain. Elevated levels can lead to the shrinking of the hippocampus, the region of the brain responsible for memory and learning.

Bredesen’s research also highlights that chronic stress disrupts synaptic regulation which is crucial for neural communication and promotes neuroinflammation.

We can’t prevent stress, but we can improve our response to it. There are a plethora of apps and gadgets that claim to help and many, such as Heart Maths, have a lot of scientific backing.  Ultimately whether you use meditation, mindfulness, yoga, gratitude or breathwork, it doesn’t really matter if you are finding some calm both mentally and physiologically.  I am a Certified Functional Breathwork Instructor and can help you find some calm if this an area you struggle with.

There is a flip side to stress in that we can also have too little. Our brains need to be challenged to stay strong and resilient so it’s important to find a good form of stress. There are online games, like BrainHQ or Elevate. Think of something you’ve always wanted to learn or take up a new hobby with friends, so you are learning and socialising at the same time. Isolation and loneliness are not good for the brain.

Toxins

Toxins can have profound effects on the brain, leading to a range of neurological and cognitive issues. They can damage brain structures and the blood-brain barrier, disrupt neuronal communication and cause inflammation.  Your toxic state is not static – it is a combination of the chemical itself and your body’s ability to detoxify.

There are broadly three main types of toxins to look out for: metals, organic chemicals and biological toxins. Many of them have become commonplace in our increasingly toxic world but that doesn’t negate the negative impact they can have.  

Metals like lead, cadmium and mercury are well-known neurotoxins. Lead exposure, often from old paint or contaminated water, can cause cognitive impairment as can mercury found in amalgam fillings and fish as well as industrial emissions. If you have mercury in your mouth, it is worth consulting a biological dentist, qualified in safe removal (SMART protocol by the IAOMT).  Consider the quality of the air you breathe and invest in an air filter if necessary.  Air pollution (Lancet need to find article). Invest in a water filter.

Organic chemicals include pesticides on our food produce, petroleum products, paint thinners and many more.  Conside your purchases, from the foods you buy (check out the Environmental Working Group’s Dirty Dozen here) to your toiletry and laundry products. There are many apps like Think Dirty and Yuka which analyse the ingredients in day-to-day products and help you make more informed purchases so you are reducing your daily toxic burden.

Biological neurotoxins include substances produced by living organisms, such as the myotoxins produced by some moulds. For many (roughly 30% of the population), exposure to mould is extremely dangerous. It is not only the mould itself that is dangerous but the immunological response the moulds induce as well as infections caused by the organisms. Mould can hide behind wall cavities, in heating and ventilation systems and behind furniture.  If you suspect you have mould in your environment and it’s affecting you, do not ignore it. Understand what you are dealing with and research the gold standard for getting rid of it because many of the solutions advertised will not address the root cause. Look for podcasts with Brian Kerr who is the founder of a US company called We Inspect. He breaks down the process of eliminating mould and can help you to ask the right questions of any company you contact.  Toxic by Dr. Neil Nathan is a worthwhile read.

Bacteria, viruses, parasites and other microbes can also impact the health of our brain. In fact, oral pathogens and infections are now considered a major red flag for brain health with P. Gingivalis just one of the bacteria found in the brains of Alzheimer patients.  Any oral inflammation should be treated as a sign that bacteria from the mouth is entering the bloodstream and can reach the brain.

Explore further: The End of Alzheimer’s by Dr Dale Bredesen and Reversing Alzheimer’s: The New Toolkit to Improve Cognition and Protect Brain Health by Dr Heather Sandison

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