Nutrition. Vitamins. You.
Subscribe Today! Please see below for a complete transcript of this episode. B-COMPLEX VITAMINS ARE NEEDED FOR A HEALTHY BRAIN, INVITEⓇ HEALTH PODCAST, EPISODE 667 Hosted by Jerry Hickey, Ph. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the Invite Health Podcast, where our …
Written By: Allie Might, FMC, INHC, and ATT For further questions or concerns email me at [email protected] We all know what an important topic anxiety and depression is, as so many suffer with these issues. In part one of this article, we discussed what …
Written by: Dr. Claire Arcidiacono, ND
For further questions or concerns email me at [email protected]†
In our last blog we started talking about the anatomy of the brain. Today we will continue this topic and even expand into some structures that are important to our overall brain health. To begin with today we will talk about a structure that is found surrounding the brain, this is a covering called the meninges. I won’t get into too much detail regarding this, but it is made up of 3 layers. These are the Dura, Arachnoid and the Pia. It is in these layers that the brain’s veins, arteries and even cerebrospinal fluid are found. Please see the attached picture. † (1)
Back to the cerebrum, it is surrounded by the cerebral cortex which is broken down into the different lobes that you may have heard of. These include the frontal lobe, the parietal lobe, the temporal lobe and the occipital lobe. Please see the attached picture. † (1)
The frontal lobe is considered to be the “action cortex” and is in charge of different types of motion. For example, this includes skeletal movement as well as ocular movements. Speech, expression of emotions as well as many mental actions are controlled by this lobe. (2) The next lobe the parietal lobe is very important in dealing with language. It also helps with handing sensory information and is in control of our knowledge of numbers. (3) The occipital lobe is critical when it comes to vision. (4) Lastly the temporal lobe helps with things such as visual memory, language skills, short term memory, and musical rhythm and even smell recognition as well as regulating our emotions. (5) It will be important to understand the different lobes and their functions later on when we get into more condition specific blogs. For example, TIAs and strokes are common causes of frontal lobe damage. They lead to symptoms such as inappropriate emotional responses whereas damage to the occipital lobe leads to vision problems. (1) As I said in my prior blog the cerebrum is split into 2 hemispheres connected together. What is interesting about this is that each hemisphere controls the opposite side of the body. † (5)
The brain also contains other structures that are important to regulating different bodily functions. These include the pituitary gland, the hypothalamus, the amygdala, the hippocampus and the pineal gland. Each of these structures have important functions. The pituitary gland is in charge of other glands such as the thyroid, the adrenals, ovaries and the testicles. The pituitary is in turn controlled by the hypothalamus. In addition to controlling the pituitary the hypothalamus also helps to regulate body temperature, sleep patterns, memory, emotions as well as hunger and thirst. The next structure the amygdala is associated with fight or flight as well as our general emotion/memory and regulating what is called the “brains reward system”. The hippocampus supports our memory, learning and perception of space. Lastly the pineal gland regulates our circadian rhythms. † (1)
ICYMI:INTRODUCTION TO BRAIN HEALTH & MEMORY, INVITE HEALTH BLOG>>READ NOW
Supporting the brain is the brain’s blood supply of the vertebral arteries and the carotid arteries. There are also the basilar artery and the circle of Willis. In addition to this blood supply there is a watery fluid known as cerebrospinal fluid which helps to remove waste and deliver nutrients to the brain. (1, 7) Now I would like to take the time to mention something you might have heard about – the blood brain barrier (BBB). Simply put the BBB helps to restrict exactly what is permitted to cross into the cerebrospinal fluid and pass into the brain itself. † (8)
Lastly inside the cranium (the top of the skull) are the 12 cranial nerves. Each of these 12 nerves regulates different functions of the body. Please see the attached picture for more detailed information on each of these nerves. † (9)
The human brain is a complex topic that even to this day is not completely understood. The goal of this overview was not to turn us into neurosurgeons but instead make sure when we get into more condition- specific blogs, we know enough to understand the basic structures that are involved in brain health. In this series we will explore how to keep our brain healthy and we will also concentrate on how keeping our brain healthy will help with our memory. Since memory is one of the things, I get asked most about it will be a huge focus of this series. †
Since changes in memory and brain health can be brought about by many different underlying conditions next week, I will be discussing what blood work/ tests you should talk to your doctor about. †
ICYMI: KEEPING THE BRAIN CLEAN WITH RESVERATROL, INVITE HEALTH PODCAST, EPISODE 645>>LISTEN NOW
REFERENCES
Did you know that your body has a powerful barrier that helps keep your brain safe from invaders and toxins? This shield, called the blood-brain barrier, can weaken with age. The good news is that resveratrol can help support protection of the brain.
Researchers have indicated parts of the brain that are necessary for maintaining memory functions as we age. These studies have also looked at nutrients that can help to support and promote the brain as we grow older.
According to scientists from the Medical College of Georgia at Augusta University, obesity can break down our protective blood-brain barrier resulting in problems with learning and memory. This study is published in the Journal of Neuroscience.
According to Dr. Alan Pressman, former Radio Host and Director of Nutrition at InVite® Health, here’s what you need to know about the blood-brain barrier. “The blood-brain barrier is a highly selective permeable barrier that separates the circulating blood from the brain. It is simply the protective shield that surrounds your brain. It is formed by brain endothelial cells and allows the passage of water and selective transport of molecules such as glucose and amino acids that are crucial to internal function, while protecting against the transport of toxic substances.”
The blood-brain barrier can be broken down by factors like high blood pressure, endothelial dysfunction, infections, radiation and inflammation. Recent reports also mentioned the negative impact of alcohol, prescription drugs, elevated homocysteine and nutrient deficiencies as being contributing factors to blood-brain barrier integrity loss.
Researchers report that obese individuals with diabetes have higher rates of cognitive impairment as they age. In a model that mimics what happens to individuals with obesity and diabetes, young mice fed a high-fat diet got fat within two weeks, and by 16 weeks they showed increases in fasting glucose and insulin concentrations, all signs that diabetes could be part of their near future.
The researchers saw that obesity increased the permeability of the blood-brain barrier – diabetes promoted shrinkage of the cells, muscular cells started to lose their grip, blood vessels started to lose their tone and became dysfunctional and inflamed.
“If an individual has already progressed to insulin resistance, these studies underscore the importance of controlling blood sugar levels and avoiding progressing to insulin deficiency (diabetes), which opens the blood-brain barrier even further,” says Dr. Alexis M. Stranahan, neuroscientist in the MCG Department of Neuroscience and Regenerative Medicine at August University.
The scientists report that the relative accessibility of blood vessels in the brain may also make them a good avenue for preventing obesity’s effects on the brain.
Protecting the blood-brain barrier is a prime goal in the practice of clinical nutrition. Here are some tips from our healthcare experts on how to protect it with lifestyle changes and supplementation, according to Dr. Alan Pressman.
Practice Good Gut and Digestive Health
According to Dr. Alan Pressman, “numerous research reports strongly suggest that a specific group of probiotics can strengthen the blood-brain barrier and also reduce the symptoms of anxiety, chronic fatigue, depression and also improve memory, concentration and focus.”†
Eat More Cruciferous Vegetables
Vegetables, such as broccoli, Brussels sprouts, and cabbage contain important antioxidants and anti-inflammatory actions that can benefit your brain. Studies have shown that a phytochemical found in these vegetables called sulforaphane can help protect the blood-brain barrier and improve cognitive function.
From the Inside, Out
Important antioxidants like Resveratrol found in grapes and red wine, also have anti-inflammatory benefits and may help to restore the integrity of the blood-brain barrier.†
Omega-3 fatty acids, like fish and krill oil, are essential fats that are necessary for the normal functioning of your brain and nervous system.†
B vitamins, especially Vitamin B1 (Thiamine), has been shown to help restore the integrity of the blood-brain barrier.†
Goodbye Stress, Hello Rest!
Numerous studies have shown that chronic stress can increase inflammation and the permeability of the blood-brain barrier. Deep, restorative sleep is necessary for the optimal functions of your body, including your blood-brain barrier. Be sure to practice healthy sleeping patterns by limiting the amount of blue light you subject yourself to and going to bed at a good time each night.