Every September is the beginning of a new academic year – an opportunity to create new habits and routines, after all of the summer festivities. With the new school year, it is a great time to refocus on eating well for best mental and cognitive health for every member of the family. Not only does improved nutrition enhance learning, it also decreases the number of absences due to sickness and improves overall behaviour, in children and adults alike. Refuel your brain with these five tips for best brain health:

1. Balance your meals.

Stable blood sugar levels are critically important for brain functions such as thinking, memory and learning.  The brain depends on glucose, as its main fuel source.  If there is not enough glucose available, the brain’s ability to produce neurotransmitters, the brain’s signalling chemicals, decreases. Low levels of glucose can also lead to a loss of energy for proper brain function, resulting in poor attention and cognition.

Ensuring meals contain relatively equal proportions of complex carbohydrates, protein and fats allows for balanced blood sugars for hours at a time (which also reduces the need for snacking).  We need to stop eating dessert for breakfast! Most “breakfast foods” like cereal, toast, muffins and waffles are rich in simple carbohydrates, which usually results in chasing your blood sugar all day long.  Better breakfast options include protein shakes made with plain yogurt/protein powder(for the protein), fruit (1/2 cup) and coconut milk or avocado (for the fats), veggie omelette, toast with almond butter and berries, oatmeal with berries (with a Tbsp or two of nut butter or nuts/seeds added in), or chia seed pudding.

2. Ditch the sugars.

Probably the worst food you could eat for your mental and physical health is sugar. It is shocking to learn that in North America, the average child under age 12 eats about 49 pounds of sugar annually in addition to 32 pounds of high fructose corn syrup, only 3 pounds less of each than the average adult (compared to 8 pounds of average broccoli consumption).

Sugar has many effects on a child’s learning ability.  It decreases attention span and memory. Eating sugar at an early age has been shown to impair memory function long-term as well as increase inflammation in parts of the brain. Other effects of sugar consumption an increased incidence of depression, anxiety, addiction and dementia.  All good reasons to cut back, if not eliminate it entirely from your diet.  I recommend using stevia glycerite to sweeten food & drink, which gives the sweetness without the compromise.

3. Add more fish.

We can’t make omega 3 fatty acids, so we have to get it through dietary sources such as wild salmon, flaxseed and walnuts.  When it comes to memory and brain health, most of the research indicates that is is specific to the effects of docosahexaenoic acid (DHA).  It is not only neuroprotective but is a major structural component of brain tissue.¹

Though there is no upper limit, a little can go a long way.  According to one study in Rotterdam indicated that even one meal per week consisting of fatty fish could reduce cognitive decline by up to 60%.²

People with Alzheimer’s have been shown in several studies to have severely low levels of DHA in key parts of the brain needed for memory formation.³,⁴

So not only is it important not only to increase DHA intake, but also drastically reduce intake of omega 6 fatty acids commonly found in vegetable oil, vegetable oil, canola oil, cottonseed oil, soybean oil, and other common polyunsaturated fatty acids (PUFA’s). Historically, the human diet consisted of omega 3 intake in a ratio of 1:1 to omega 6 fatty acids.  With processed foods this has shifted upwards to a ratio of about 1:16 to 1:36. ⁵

DHA has also shown to benefit cognition in both older and younger rats in the absence of neurodegenerative disease. DHA is good for both the young and the old, and the sick and the healthy.⁶,⁷

4. Take a multivitamin/mineral.

Once you have the major macronutrients covered (though eating a balanced plant-based diet will usually suffice), ensure that your micronutrients aren’t lacking. Iron deficiency, for example, even in early stages can decrease dopamine (one of the four main brain neurotransmitters) transmission, thereby decreasing cognition.  Cognition and mental concentration are also shown to be affected by deficiencies in B vitamins (especially thiamine), vitamin E, iodine and zinc.⁸,⁹,¹⁰

5. Hydrate adequately.

Most North Americans are chronically dehydrated and mistake thirst signals for hunger signals. Even the most minimally dehydrated brain is 15% less efficient than a hydrated one.

The best choice for drinking for people of all ages is pure, filtered water.  Ideally, about 50% of your body weight in ounces everyday.  While plain water might get tedious, there are plenty of sugar-free flavoured water options now available, which makes it easier to change things up.  With autumn around the corner, other good choices include bone broth and herbal teas.

References:

(1) Morris MC, Evans DA, Bienias JL, et al. Consumption of fish and omega-3 fatty acids and risk of incident Alzheimer disease. Arch Neurol. 2003 Jul;60(7):940-6.

(2) Kalmijn S, Launer LJ, Ott A, Witteman JC, Hofman A, Breteler MM. Dietary fat intake and the risk of incident dementia in the Rotterdam Study. Ann Neurol. 1997 Nov;42(5):776-82.

(3) Soderberg M, Edlund C, Kristensson K, Dallner G. Fatty acid composition of brain phospholipids in aging and in Alzheimer’s disease. Lipids. 1991 Jun;26(6):421-5.

(4)  Prasad MR, Lovell MA, Yatin M, Dhillon H, Markesbery WR. Regional membrane phospholipid alterations in Alzheimer’s disease. Neurochem Res. 1998 Jan;23(1):81-8.

(5) Kris-Etherton PM, Taylor DS, Yu-Poth S, et al. Polyunsaturated fatty acids in the food chain in the United States. Am J Clin Nutr. 2000 Jan;71(1 Suppl):179S-88S.

(6) Morris MC, Evans DA, Tangney CC, Bienias JL, Wilson RS. Fish consumption and cognitive decline with age in a large community study. Arch Neurol.2005 Dec;62(12):1849-53.

(7) Gamoh S, Hashimoto M, Sugioka K, et al. Chronic administration of docosahexaenoic acid improves reference memory-related learning ability in young rats. Neuroscience. 1999;93(1):237-41.

Did you know that most plastic water bottles contain substances that can cause weight gain?

By now, many of us have heard of bisphenol A (BPA), which has been used since the 1950s to make reusable water bottles, baby bottles, pacifiers, plastic utensils, children’s toys, compact discs, and certain microwaveable and reusable plastic containers. After it was determined that BPA acts as a endocrine disrupting chemical (EDC) as well increase one’s susceptibility to cancer, many companies switched over to using bisphenol S (BPS), to make their plastics “BPA-free”.

Bisphenol-A (BPA)and its similar counterpart bisphenol-S (BPS) belong to a class of substances called obesogens.  An obesogen is a chemical that, you guessed it, disrupts normal development and fat metabolism and can, in some cases, lead to obesity.

According to a Canadian study, BPS, like BPA, can actually trigger fat cell growth.¹  Cells when exposed to BPS were stimulated to accumulate fat as well as signalled to produce proteins that allowed the cell to become more efficient in fat deposition.  One study actually found BPS to be more effective in stimulating fat accumulation than BPA. ²

The mechanisms by which these toxins disrupt the body’s metabolism is complex.  They include the dysregulation of several hormones, disruption in regulation of hunger and satiety, and a reprogramming of metabolic set points. Both BPA and BPS have also been shown to affect the proper functioning of beta and alpha cells in the pancreas, fat cells, and liver cells which can contribute to the development of Type 1 and Type 2 diabetes. ^3,4,5 Exposure to even small amounts of these substances in unborn children can trigger obesity later in life. These substances are not benign and have a significant impact on many aspects of our health.

So while drinking water is certainly beneficial for your health (it can speed weight loss by 550 percent and rev energy by 89 percent), you need to give your water container some serious consideration.

Here are five strategies to reduce your exposure:

1. Carry your own water bottle (stainless steel or glass) with you. If you must buy water when you are on the go, choose water that comes in either a glass bottle or a box. Avoid plastic water bottles, as most are made from polyethylene terephthalate (PET), another EDC which increases estrogenic activity.
2. Avoid drinking from plastic cups or using other plastic kitchenware.
3. Avoid touching cash receipts – as the paper is usually coated with BPA or BPS.
4. Reduce your consumption of canned food – choose dry or fresh foods whenever possible. If you do buy canned items, try to find BPA and BPS-free versions, such as those made by Eden Foods.
5. Don’t reheat foods in the microwave if they are in plastic containers. Instead, use ceramic or glass containers.  Better yet, reduce/eliminate your reliance on plasticware and plastic wrap to store food and go with glass instead whenever possible.

References:

1. Boucher, JG, Ahmed, S, Atlas E. 2016. Bisphenol S Induces Adipogenesis in Primary Human Preadipocytes From Female Donors. Endocrinology. 2016 Apr;157(4):1397-407.
2. Ahmed, S, Atlas, E. 2016. Bisphenol S- and bisphenol A-induced adipogenesis of murine preadipocytes occurs through direct peroxisome proliferator-activated receptor gamma activation.  International Journal of Obesity volume 40, pp.1566–1573
3. Bodin, J, Kocbach Bolling, A, Wendt, A. Eliasson, L, Becher, R, Kuper, F, Lovi, M, Nygaard, C. 2015.Exposure to bisphenol A, but not phthalates, increases spontaneous diabetes type 1 development in NOD mice. Toxicology Reports, Volume 2, pp.99-11
4. Mirmira, P, Evans-Molina, C.  2014.  Bisphenol A, Obesity, and Type 2 Diabetes Mellitus: Genuine Concern or Unnecessary Preoccupation?^. Transl Res. Jul; 164(1): 13–21.
5. Provvisiero, D, Pivonello, C, Mucogiuri, G, Negri, M, de Angelis, C, Pivonello, R, Colao, A.   2016.  Influence of Bisphenol A on Type 2 Diabetes Mellitus. Int J Environ Res Public Health. Oct; 13(10): 989.

The beginning of a new year always holds such promise – an era of newness, filled with the optimism to better oneself.  A chance to start fresh, yet change is hard.  Many of us come up with all sorts of New Year’s resolutions – whether it is increasing your physical fitness, losing weight, saving more money or learning a new language.  The reality is only 9.2% of people actually achieve their goals and manage to break free from their bad habits.  The vast majority of us don’t even manage to make it past the first month!

Often we fail because we are not making the right resolutions.  This year, make a real difference by implementing this SMART strategy to make lasting change in your life, not just in  your resolutions, but any goals you might have in life (at any time of the year).  I hope you find them useful to increasing your chances for lasting success and a healthier more fulfilling life.

1. S is for specific. Make your goal absolutely clear – eg. if you want to save more money for your RRSP, decide what specific amount of money you would like to save and by when
2. M is for measurable. It is incredibly important not only to write down your goal, but also to log your progress.  Whether you use old fashioned pen and paper, or track your results on a suitable app, the difference between tracking your results and not will significantly affect your ability to successfully achieve your goal
3. A is for achievable. There is nothing wrong with setting big goals for yourself, but you are more likely to realize your goals if you break it down into smaller goals. When you tackle a larger task, it may interfere with your lifestyle in such a way as to really affect its sustainability. We are much better at implementing small changes successively, rather than tackling a big goal for a few days (or weeks) and then ultimately fail at it.
4. R is for relevant. You need to ask yourself what your motivation is for your goal – is it intrinsic (and therefore based on a value that is important to you), or something that someone (or society) thinks you should do better? Ask yourself what are your reasons for working towards this goal.  When it is important to  you, you will find it much easier to make to implement changes.
5. T is for timebound. We often are not very kind to ourselves. I think one of the most popular resolutions is to lose weight.  We give ourselves plenty of time to gain weight, but then want to lose it in a matter of weeks, or even days!  Giving yourself enough time to reach your goal, with plenty of intervals to measure the intermediate success along the way.  In this way, you building a better habit for years, instead of a short term fix over a few months.  Remember, it takes 66 days to change a habit.

I started drinking coffee in my mid-20s and have been trying to quit since (now more than 20 years later).  It is easy to tell yourself, or a little bit can’t hurt, but before you know it, an innocent one cup a day habit can easily turn into 4 or even 8 cups/day.  Whether it is coffee, certain foods (think sugar), social media, cigarettes or alcohol, everyone has a tendency to addiction.  The good news is that we now have a better understanding of the underlying brain chemistry that makes us susceptible.  Following these five strategies will help rebalance your brain, and make it that much easier to overcome addiction.