Brain health with nootropics

Brain health and the health of the body are intricately linked. Arguably one does not exist without the other. Brain health is important for clear thinking,  improving your resilience to psychological stress and is important for preventing conditions such as depression, memory loss, dementia and Alzheimer’s disease. You can help to protect your brain health with nootropics - medicinal substances whose action improves human thinking, learning and memory.

Brain health and resilience

The hippocampus is the part of the brain where new nerve cells (neurons) are created in a process called adult hippocampal neurogenesis. The hippocampus is where your autobiographical memories are stored. It has a daily storage limit –like a battery that drains of energy progressively as you learn new things. During sleep the days learnings are moved to long term storage so that the next day you can load up on new information. Hippocampal neurogenesis is essential to refill your battery to take on new information and occurs mainly during deep sleep and this process can occur into old age. However, if new cells are not created each night you will wake with a reduce battery storage and your brain will be forced to override existing neurons. In the short term this can result in the inability or unwillingness to think for yourself, making you less likely to question suggestive narratives. If this continues long term it can result in a type of memory loss (1).

A reduction in hippocampal neurogenesis can also make you more susceptible to psychological stress. When you experience new things stress hormones such as cortisol are released. This is a normal, healthy response to encountering a new and unfamiliar situation. However, if neurogenesis is disturbed stress hormones such as cortisol can rise excessively and return to normal levels a lot slower than normal. In this situation your psychological resilience is being impacted. What would be considered a low stress situation is being treated as moderate and moderate as high etc. Clear thinking is a lot harder in a chronically stressed brain (1).

What impacts neurogenesis?

• Chronic inflammation of the brain (neuroinflammation)

• Lack of sleep – particularly deep REM sleep.

• Lack of the mineral lithium

  • Although not considered by mainstream medicine to be an essential mineral for humans, Michael Nehls author of ‘The Indoctrinated Brain’ (1) argues that in low doses lithium is essential to activate neurogenesis in the hippocampus, reduce neuroinflammation and even reduce the risk of suicide, Alzheimer’s disease and violence.

To improve brain resilience, it is important to prioritise sleep and to work on any issues that are preventing you from getting sleep. In addition, there are many food and plant allies that when taken regularly can help you improve brain health. Let’s look at a few.

Brahmi (Bacopa monnieri)

Brahmi (Bacopa monnieri)

This beautiful little herb has been used in Ayurvedic medicine in India for hundreds of years as a memory enhancing, anti-inflammatory, analgesic, sedative and antiepileptic agent. It is an adaptogen so helps your body deal with stress and has neuroprotective properties. Brahmi is believed to act as an antioxidant in the brain where it has been shown to reduce damage caused by high levels of nitric oxide. It has also been shown to inhibit the degeneration of cholinergic neurons – neurons responsible for synthesising the neurotransmitter acetylcholine which sends messages throughout the nervous system (2).

The great thing about this herb is that it is very easy to grow. A lot of nurseries carry this plant so you can grow your own memory boosting herb in a pot or hanging basket. This herb needs lots of water so don’t let it dry out.

How to use:

Steep fresh Brahmi stems in hot water for 5-10 minutes and drink as a tea.

Lion’s Mane medicinal mushroom (Hericium erinaceus)

Medicinal mushrooms are highly prized in Asian cultures with Lion’s Mane products being approved by the Chinese government as a medicinal food supplement. Lion’s Mane is the medicinal mushroom most known for supporting brain health by:

• Protecting against ageing-dependent cognitive decline

  • Compounds found in Lion’s Mane mushrooms have been shown to protect against ageing-dependent cognitive decline. A study from the University of Queensland found that Lion’s Mane mushrooms improved neurogenesis in the hippocampus (3). A reduction in neurogenesis can result in the hippocampus shrinking = conditions such as memory loss, dementia and Alzheimer’s disease.

• Aiding in the synthesis of brain derived neurotrophic factor (BDNF)

  • Brain derived neurotrophic factor (BDNF) is critically important for the function of neurons located in the hippocampus. Extracts of Lion’s Mane have been shown to aid the brain in synthesising BDNF, offering neuroprotection and a slowing down of cognitive decline.

How to use:

Lion’s Mane can be purchased in supplement form making it easy to add to food and beverages. Adding Lion’s Mane to your morning coffee or a hot chocolate before bed is an easy and delicious way to make medicinal mushrooms a part of your brain boosting health regime. When purchasing mushroom supplements make sure the product has been lab tested for heavy metals, pesticides and aflatoxins (carcinogenic and mutagenic poisons produced by moulds).

Iodine

Iodine is essential for optimal brain health. Your thyroid gland absorbs iodine from your blood supply to make and release thyroid hormone. Thyroid hormone is vital for adult neurogenesis. Insufficient iodine intake can result in hypothyroidism - a condition in which the thyroid gland doesn’t produce enough thyroid hormone. Hypothyroidism has been shown to alter the functioning of the hippocampus and is theorised to decrease hippocampal size which can result in psychiatric and neurodegenerative diseases including dementia, memory impairment, anxiety, and depression-like symptoms (4). Seafoods and seaweeds are the best and most reliable sources of naturally occurring iodine.

How to use:

Adding seaweed to soups, stews, making seaweed snacks or using iodised sea salt can help you improve your iodine levels.

Summary

Memory problems and neurodegenerative diseases are often associated with old age however it is vital to protect the brain and support its function throughout your life to help prevent these problems occurring. There are many natural nootropics that support memory and brain health that can easily be incorporated into your day. Your brain has the ability to continue learning and growing into old age if you start protecting and supporting it now. Oh and most importantly don’t forget to get a good night’s sleep.

The information provided on this website is for information purposes only and is not meant to be nor should be considered medical advice.