Brain Food

Eating to Fight Cognitive Decline

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EVERY 66 SECONDS SOMEONE IN THE US IS
DIAGNOSED WITH ALZHEIMER'S DISEASE*
It doesn't have to be that way. Changeable lifestyle factors
are an untapped opportunity to improve or even reverse most
symptoms of the condition, especially in its early stages.

*Alzheimer's Association 2016 Apr 12(4):459-509

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AT OUR CLINIC, we provide
support for patients with cognitive
decline based on the work of Dr.
Dale Bredesen of the Buck Institute
for Research and Aging and UCLA,
who are interested in implementing
the ReCODE (REversal of COgnitive
DEcline) protocol for Alzheimer s
disease. It s a powerful framework
that aligns seamlessly with our full
Functional Medicine approach to
address the many aspects that
influence brain function:
nutrients
genetics
inflammation
toxins
hormones
gut health
mitochondria
metabolism
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WE SUPPORT A POWERFUL
APPROACH to fight cognitive
decline, based on:
Optimizing, not just normalizing,
metabolism.
Casting a wide net across the
many factors that can have
cumulative effects on brain
function.
A combination of dietary and
lifestyle adjustments that can have
a greater impact than singular
monotherapies .
Personalizing interventions for
each individual, based on their
identified causes, triggers, and
current environment.
The need for a sustained
therapeutic approach rather than
one-time intervention to deliver
best outcomes.
The safety of optimizing our
normal physiology, upstream of
symptoms, to treat dysfunction at
its root.
NUTRITION IS ONE OF THOSE CHANGEABLE
LIFESTYLE FACTORS THAT IS A CRUCIAL
LEVERAGE POINT
What we eat can either dramatically worsen or improve each of those aspects
we ve listed above. Our nutrition team works closely with our physicians to
tailor the nutritional approach for each individual we work with. However, there
are some general tips for brain superfoods that we like to share with everyone.
Read on to find out what they are.

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BERRIES AND CHERRIES
The beautiful rich color of these fruits is due to the abundance of anthocyanin
that they contain, a powerful phytonutrient with well-established activity against
damage caused by free radicals. As if that wasn t enough, they re an excellent
source of fiber for toxin elimination and glucose control, have potent anti-
inflammatory properties, and are a rich-source of antioxidant vitamins C and E.

Blueberries are especially beneficial because they are the highest in antioxidant-
activity and contain high levels of gallic acid, a phenolic compound known for
being a potent protector from neuro-degeneration. Blueberries have also been
shown to enhance memory.

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CACAO
Cacao has been used for centuries in traditional
medicine for its powerful healing properties. Raw
cacao powder derived from the cacao plant s pods
and beans, contains over 300 different chemical
compounds and is considered to be one of the
most powerful antioxidant and neuroprotective
foods.

To get the most benefit as a therapeutic food, use

raw cacao or opt for 70% dark chocolate (or
darker!) with no added sugar or fillers.

HERBS AND SPICES

Spices not only give food flavor, they also possess powerful health benefits that
reduce risk of cognitive decline. Some of the top herbs and spices include garlic,
ginger, cinnamon, sage, turmeric, cumin, and rosemary.

These spices can untangle and break up neuronal plaque and reduce brain
inflammation. Turmeric, for instance, is well known for its anti-inflammatory
benefits thanks to a deeply-yellow compound it contains called curcumin.

Also worth highlighting is rosemary, which contains several compounds

including carnosic acid that helps to prevent neurodegeneration by attacking
and neutralizing damaging free radicals.

Rosemary, ginger and sage are also known to act in the same way as certain
Alzheimer s medications (by inhibiting cholinesterases).

Indirectly, the phytonutrient-rich properties in these herbs and spices also reduce
the risk of related diseases that contribute to cognitive issues, including obesity,
insulin resistance, and diabetes.

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ANTI-INFLAMMATORY FATS
In contrast to the fat-free diet recommendations of the past, recent research
demonstrates that eating fats is an essential part of a healthy diet. In fact,
there s good evidence that consumption of certain healthy fats can be used as
a powerful therapeutic tool for balancing blood sugar and reducing
inflammation associated with cognitive decline.

Salmon, sardines, and other low mercury, cold water fish are packed with omega-
3 fatty acids (EPA and DHA) that are essential for healthy brain function. EPA
is highly anti-inflammatory and supports healthy metabolism. DHA has been
shown to support neuroplasticity and prevent neuron loss.

Avocados are not only rich in monosaturated good fats, they re rich in vitamin
C, help boost levels of the master antioxidant glutathione, and are also a good
source of vitamin K and folate that positively affect cognitive function by
improving blood and oxygen circulation to the brain.

Nuts, including hazelnuts, walnuts, pecans, and cashews, are a balanced source of
omega-3s and omega-6s essential fats, vitamin E, folate, vitamin B6 and
magnesium.

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CRUCIFEROUS VEGETABLES AND
DARK LEAFY GREENS
Cruciferous veggies include broccoli, Brussel sprouts, cabbage, cauliflower, and
kale. These veggies also contain sulfur-rich compounds, which give them their
distinctive odor, and mega-detoxification properties. They also pack other brain-
beneficial nutrients; broccoli, for example, is an especially rich source of Vitamin
C, choline and vitamin K.

Green leafy veggies are loaded with antioxidants, minerals and phytonutrients
that can help improve brain-power. We recommend eating at least 3 cups a day
of deep-colored leafy greens like spinach, Swiss or rainbow chard, romaine, and
arugula. Dandelion greens are especially well-known for their liver-supportive
detoxification properties.

These greens also contain compounds known to block pro-inflammatory

signaling and turn on antiinflammatory mechanisms. And as if all that wasn t
enough, these vegetables provide prebiotics - fiber necessary to feed the good
bacteria found in the gut to support a healthy microbiome. Gut health is
foundational for addressing underlying causes of cognitive decline.

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METHYLATION
SUPPORT FOODS
Impairments in methylation, a key process involved
in detoxification, neurotransmitter production, and
DNA repair, has been linked with a long list of
chronic disease, one of which is cognitive decline.
Promoting methylation function by eating
foods that are rich in cofactors necessary to
optimize the QSPDFTT as well as methylation
adaptogens can be a powerful tool in our arsenal.

Some of those nutrients include B vitamins like

B12, folate, and riboflavin, and minerals like zinc
and magnesium. Choline is another significant
nutrient with deficiencies implicated in increased
DNA damage.

Some of the best sources of methylation-friendly

nutrients include beets, spinach, cruciferous
vegetables, dark leafy greens, nuts and seeds, eggs,
liver, meat, poultry, and fish. You can learn about
how methylation can be influenced with diet and
lifestyle by visiting this blog.

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FERMENTED FOODS
Traditionally fermented foods like sauerkraut, kimchi, pickles and kombucha
contain a rich and diverse source of both probiotics (healthy bacteria) and
prebiotics (fiber that feeds the good bacteria). These foods have been used for
centuries and part of basically every culture s traditional diet. Including these
foods in your diet is essential for maintaining a balanced microbiome, the root of
healthy immune function that prevents inflammation and neurological damage.

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SUPPORT FOR YOUR DIETARY AND
LIFESTYLE CHANGES, AND THE RECODE
PROGRAM
Making dietary and lifestyle changes like those described above can be effective
in improving disease outcomes for patients with cognitive decline, especially as
part of a comprehensive and personalized plan.

However, making those changes sustainable, as well as identifying other

variables that are playing a role in the disease process, can be challenging. If
you re looking for support with implementing the ReCODE protocol, we can help.

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