Improving brain health by optimizing your metabolism

At our functional medicine office in Denver, Colorado, we are often asked for advice on improving brain health through holistic and integrative methods. In this functional medicine blog, we focus on improving metabolism, which is one way to support brain health. To function optimally, the brain needs a steady supply of nutrients and energy, which are provided by the body's metabolism. Here are some tips for improving brain health by enhancing your metabolism.

1.     Eat a healthy diet: A diet rich in a wide variety of whole foods, such as fruits, vegetables, and lean proteins, can provide important phytonutrients necessary for energy production, repair and regeneration of brain cells, and the maintenance of healthy blood vessels that deliver nutrients to the brain. At Tendwell, we pair the expertise of a functional medicine doctor with the support of a nutrition consultant for our members.  This is a great way to keep on track with balanced nutrition.

2.     Consume healthy fats: Omega-3 fatty acids found in fatty fish, nuts, and seeds are essential for brain health. These fats are essential for the formation and maintenance of healthy brain cell membranes, which aid in communication between brain cells.

3.     Stay hydrated: Drinking enough water is vital for maintaining a healthy brain metabolism. When dehydrated, brain cells can't function correctly, leading to decreased cognitive function, fatigue, and brain fog.

4.     Exercise regularly: Exercise is a powerful tool for improving brain health by enhancing metabolism. Regular exercise increases blood flow to the brain, which provides oxygen and nutrients needed for optimal brain function. Exercise also stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that promotes brain cell growth and repair.

5.     Get enough sleep: Sleep is crucial for brain health, as it allows the brain to repair and regenerate. Lack of sleep can lead to decreased cognitive function, impaired memory, and an increased risk of neurodegenerative diseases.  Get at least 7 to 8 hours of sleep each night!

6.     Manage stress: Chronic stress can negatively impact brain metabolism and lead to cognitive decline. High levels of cortisol (a stress hormone) can shrink the hippocampus.  Practices such as meditation, deep breathing, and yoga can help manage stress levels and promote a healthy brain metabolism.

7.     Limit alcohol consumption: Excessive alcohol consumption can harm brain function and lead to cognitive impairment.  Because alcohol is a potent neurotoxin, limiting alcohol intake or avoiding it altogether can help improve brain health.

8.     Avoid processed foods: Processed foods, high in sugar and unhealthy fats, can negatively impact brain metabolism and contribute to cognitive decline. Limiting processed foods and consuming whole, nutrient-dense foods can help enhance brain metabolism.

By incorporating these lifestyle habits as part of your integrative health care journey, you can improve your metabolism and promote optimal brain health.