Lecture Notes: Nutrition and Brain Health

Introduction

• Food provides the structural basis and building blocks of neurons.
• Data indicates certain foods enhance brain function and overall brain health.
• The lecture will discuss foods that support brain health and how to prefer healthier foods.

Modulatory Elements of Brain Health

Sleep

• Quality and ample sleep is the foundation of mental and physical health.
• Poor sleep is linked to cognitive decline and dementia.

Cardiovascular Health and Exercise

• 150-180 minutes of cardiovascular exercise per week recommended.
• Cardiovascular health is crucial as the brain consumes a lot of oxygen and glucose.

Mediatory Elements of Brain Health

• Focus on food elements that directly control neuron function.

Importance of Fat in Brain Health

• Neurons have an external double-layered membrane made of structural fat.
• This fat is different from storage fat and must be maintained through diet.
• Essential fatty acids (EFAs) and phospholipids are critical.

Types of Essential Fatty Acids

• Types include EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid).
• Omega-3 and Omega-6 fatty acids are discussed.
• Most people get enough Omega-6 but lack sufficient Omega-3.

Benefits of Omega-3 Fatty Acids

• Offset depression and enhance mood.
• Maintain cognitive function in non-depressed individuals.

Sources of Omega-3 Fatty Acids

1. Fish and Seafood: Mackerel, Salmon, Herring, Oysters, Sardines, Anchovies, Caviar.
2. Plant-Based Sources: Chia seeds, Walnuts, Soybeans.

• Supplementation options include fish oil, krill oil, and algae-based EPA.
• Aim for 1.5 to 3 grams of EPA per day.

Additional Benefits of Omega-3s

• Supports cardiovascular health, potentially improving overall brain health.

Future Topics

• Changing relationship to food to prefer healthier options.

Conclusion

• Emphasized the need for essential fatty acids, particularly Omega-3s, for brain health.
• Highlighted the benefits of combining quality sleep, cardiovascular health, and appropriate nutrition for optimal brain function.