Fuel for thought: the brain and fat

The brain is a POWERHOUSE of an organ.

Then why is it that we don’t spend NEARLY enough time in understanding how to best FUEL the brain, not only through nutrition, but through our way of life as well.

Let’s dive in.

First up - FAT!

Our brain is 60% fat. That said, it is critical to brain function and nourishment that it receives plentiful fat through our diet.

Now wait a sec…doesn’t this put the ‘low fat diet’ movement into question?

IT SURE DOES.

‘Low fat’ EVERYTHING seemed to have emerged in the 80s and 90s as fat became demonized as being the culprit to cause all chronic disease. With this movement, we became hyper-focused on lowering, if not eliminating, ALL fat, with very little notice given to the TYPE of fat that inevitably, would make the difference.

Basically, we’ve been lead to FEAR FAT.

What many don’t understand is the IMPORTANCE of fat in our diet. I could go on about the influence of fat in all areas of health and wellness, but for today, we will focus on the brain.

Interestingly enough, even amidst a ‘low fat’ era, we, as Americans, are consuming MORE fat than ever before. Unfortunately, the fat we are consuming is not the fat touted for optimal mental health. According to Robin Berzin, MD, in her book, State Change, “You can even be on a keto diet and eating a ton of fat, but if it’s coming mostly from beef and chicken, deli meats, or all those ‘keto-friendly’ bars, chips, cookies, and other snacks, you’re likely deficient in omega-3s, which help lower neuro-inflammation and balance that critical ratio of omega-6 to omega-3 fats.”

Did you know that the IDEAL ratio of omega-6 to omega-3 fats (polyunsaturated fats) is 4:1?

We live in a country that generally speaking, consumes a ratio of 20:1 (omega-6 to omega-3).

Mind blowing… literally.

To sum it up, we are confused. We are over consuming. And we are overconsuming the wrong type of fat. And we might not even realize it.

EPA and DHA, two of the main omega-3s, play an enormous role in the cell membranes, AND more importantly, play the most critical role in mood disorders. The best sources of EPA and DHA are from fish, in particular cold water fatty fish like salmon, mackerel, tuna, herring, and sardines.

Unfortunately, however, we as Americans consume less fish and shellfish than any other industrialized country, and “we’re taking in less than half the recommended two four-ounce servings per person per week for general health.”

Let’s think about it. How much more frequently do we see chicken and beef as the meat option, than we do fish? Access is a huge contributing factor to this whole equation, and while not to make it an excuse, it can partially explain why we are less conditioned to reach for a piece of mackerel, and more likely to reach for the cheeseburger.

“Studies show that people with a high intake of DHA also have a 50% lower chance of anxiety.” (Robin Berzin, MD)

Power of EPA and DHA

1. Can travel through the blood brain barrier and repair cells

2. Lower neuro-inflammation

3. Make it easier for serotonin to move throughout the brain

According to Dr. Uma Naidoo, “a 2016 meta-analysis of thirteen randomized controlled trials of 1,233 patients with major depressive disorder found beneficial overall effect of omega-3s in patients with MDD, especially in participants taking higher amounts of EPA and in those taking antidepressants.”

“Omega-3s promote brain health by lowering inflammatory markers and protecting neurons from excessive inflammation.”

Inflammation is the ROOT of all disease. While it is necessary for healing, chronic inflammation is damaging. That said, actively lowering inflammation and leading an anti-inflammatory lifestyle can promote long term health and prevent disease, both mentally and physically.

“Marine-derived omegas play a critical role in cognitive development ad function and help to prevent neurodegenerative diseases like Alzheimer’s” (Robin Berzin, MD).

“Higher adherence to the Mediterranean style of eating leads to not only better long-term health outcomes, including a robust risk reduction for developing dementia, but bigger brains as well.” (Genius Foods)

On the flip side… let’s briefly talk omega-6s.

“This type of fatty acid is predominantly found in the grain and seed oils that we now consume in excess,” according to Max Lugavere in his book, Genius Foods. See list below.

Omega-6s are considered inflammatory and promote oxidation, or oxidative stress, within the brain, when imbalanced or over consumed. According to Lugavere, “when oxidative stress overwhelms our natural antioxidant systems, brain fog, memory loss, DNA damage, and the onset or worsening symptoms of Alzheimer’s, Parkinson’s, multiple sclerosis, Dementia, and autism ensue.”

But don’t fret: when PUFAs (polyunsaturated fats) appear in their natural state, when found in Whole Foods, they are bundled with fat-guarding antioxidants like vitamin E. However, when found in oils, they have undergone heat and chemical processing which eliminates this protective factor.

The Modern American Diet, otherwise known as the Standard American Diet, is LOADED with omega-6 fatty acids which disrupts the balance, as mentioned above. So while they are important for our health and wellness, awareness around maintaining this ratio is key.

Favorite sources of fat & fats to love:

1. Extra Virgin Olive Oil

2. Raw nuts and seeds

3. Fatty Fish

4. Avocados and avocado oil (monounsaturated fat which form the brain’s myelin sheath)

5. Nut butters

Oils to Be Mindful Of:

• Canola Oil

• Corn oil

• Soybean Oil

• Vegetable Oil

• Peanut Oil

• Safflower Oil

• Sunflower Oil

• Rapeseed Oil

• Grapeseed Oil

A few of my favorite reads on Fuel for Thought:

1. This is Your Brain on Food

2. Eat to Beat Depression and Anxiety

3. Genius Foods

4. Salt, Sugar, Fat (more on the progression of the fat industry)

5. The Happiness Diet