Some of us are under the impression that our brains only need nurturing with information, stimulation, education, and interaction. Nurturing the intellect is very important, but it has to be in combination with nourishing the brain. A hundred billion neurons operate the three-pound mass that makes our bodies function, senses feel, and minds think. They make us judge, plan, critique, solve, evaluate, differentiate, create, and strategize.

To keep the brain’s operating system functioning optimally we need to keep healthy lifestyle habits. These include mental activity, family connection, engaging conversations, social rapport, regular physical training, and nutritious balanced diet to fend off or delay genetic dispositions of dementia, Alzheimer’s and Parkinson’s diseases, multiple sclerosis (MS), stroke, and other mental disorders.

To our advantage, scientific studies assert the importance of certain nutrients in enhancing mental performance; boosting memory; increasing neurotransmitter activity; improving brain function; and slowing age-related neuro-degeneration. David Perlmutter, neurologist and Linus Pauling Function Medicine Award winner, suggests the following supplements to boost and protect the brain.

Omega-3 fatty acids are essential for producing and protecting cell membranes. They contain anti-inflammatory, blood-thinning agents that help nutrients reach neurons. Omega-3 fall into three categories: alpha-linolenic acid (ALA), doxosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). The last two strengthen the myelin sheath (membrane covering nerve), protecting against MS. According to a Harvard study, DHA and EPA supplements (200 mg to 2000 mg) relieve depression and mania in bipolar disorder.

Alpha-lipoic acid fights free-radicals by regenerating glutathione, another antioxidant. Berkeley University studies found that ALA (30 to 200 mg) can slow down the aging process of the brain’s mitochondria.

Vitamin B12 (500 mcg) makes red blood cells and preserves the myelin sheath and nervous system.

Vitamin D (200 to 400 IU) protects red blood cells from free-radical damage and enhances nutrient transport. The skin synthesizes D with sun exposure. Despite sunshine abundance in our country, D deficiency is prevalent.

Vitamin E (30-400 mg), an antioxidant, delays progression of Alzheimer’s and stroke side effects. However, high doses can be harmful!

Coenzyme Q10 stimulates enzymes in the cell mitochondria to make adenosine triphosphate (ATP) for generating energy. As an antioxidant, it counteracts free radicals produced by ATP. According to research, Parkinson’s sufferers are short on Co-Q10, resulting in low ATP brain output. Supplements of Co-Q10 (30 mg to 200 mg) delay deterioration of the disease.

Actyle-L-carnitine (ALC) improves the transport of long-chained fatty acids to neurons to make ATP. With age, ALC levels seem to diminish, resulting in less ATP, which explains memory loss and dementia. Studies suggest that ALC supplements (500 to 2000 mg) put off Alzheimer’s and enhance the brain’s energy generation.

N-acetyl-L-cysteine (NAC), 250 mg to 750 mg, makes glutathione to detoxify the liver. With age, NAC output diminishes, resulting in neuro-degeneration, Alzheimer’s and Parkinson’s diseases.

Phosphatidylserine (PS) is part of the cell membrane make-up, particularly in neurons. PS lubricates cell membrane to carry neurotransmitters and nutrients and eliminate waste. It promotes electrical signals within neurons. PS supplements (200 to 500 mg) enhance the aging memory.

Vinpocetine, from periwinkle leaves, improves red blood cell elasticity and their circulation within the brain’s fine vessels, carrying nutrients and oxygen to neurons. Vinpocetine (5-10 mg) and ginko (50-100 mg) have become much used blood thinning therapies for dementia, stroke, and other vascular disorders. They should not be taken with blood thinners (warfarin).

Turmeric, curcumin, in supplement form, enhances memory and mental performance.

A low-fat diet rich in fruits, vegetables, and omega-3 fats reduces cognitive decline.

Adequate water intake improves the flow of nutrients and oxygen to the brain.

Aerobic exercises increase blood circulation, making nutrients and oxygen more available to the brain. Regular exercise stimulates proteins that help cell repair and growth and reduce inflammation. Exercise more and eat fewer calories.

Remember healthy lifestyles protect your body and your brain. Your brain needs both nourishing and nurturing!

— Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.