Brain Health
The most complex organ in the known universe. Your brain contains 86 billion neurons, uses 20% of your energy despite being only 2% of body weight, and is 60% fat by dry weight. It never truly rests—even during sleep, it's actively consolidating memories and clearing waste.
What the Brain Needs
DHA (Omega-3)
Primary structural fat in brain. Essential for membrane fluidity and synaptic function.
Glucose/Ketones
Brain's fuel. Can run on ketones when glucose-deprived. Some neurons prefer ketones.
Oxygen & Circulation
Minutes without oxygen = brain damage. Nitric oxide and healthy vessels are critical.
B Vitamins
B12, folate, B6 for neurotransmitter synthesis. Thiamine for energy. All B's needed.
Choline
Builds acetylcholine for memory. Also maintains cell membranes (phosphatidylcholine).
Sleep
Glymphatic system clears waste during sleep. Memory consolidation. Brain literally shrinks to clean itself.
Key Neurotransmitters
Excitatory
- Glutamate: Main excitatory. Learning and memory. Too much = toxicity.
- Dopamine: Motivation, reward, movement. Parkinson's and addiction.
- Norepinephrine: Alertness, focus. Stress response. Made from dopamine.
- Acetylcholine: Memory, muscle control. Depleted in Alzheimer's.
Inhibitory
- GABA: Main calming neurotransmitter. Anxiety when low.
- Serotonin: Mood, sleep, digestion. 95% made in gut.
- Glycine: Calming, sleep quality. Also used in collagen.
- Melatonin: Sleep signal, antioxidant. Made from serotonin.
What Damages the Brain
Chronic Inflammation
Microglia activation. Inflammatory cytokines cross blood-brain barrier. Depression, dementia link.
Blood Sugar Swings
Brain is sensitive to glucose extremes. "Type 3 diabetes" = Alzheimer's connection.
Poor Sleep
Glymphatic clearance fails. Beta-amyloid accumulates. Cognitive decline accelerates.
Heavy Metals
Mercury, lead, aluminum accumulate in brain. Neurotoxic even at low levels.
Chronic Stress
Cortisol shrinks hippocampus. Impairs memory formation. Depletes neurotransmitters.
Sedentary Lifestyle
Reduced BDNF production. Poor circulation. Accelerated cognitive aging.
Supporting Brain Health
Exercise
Single best intervention. Increases BDNF, blood flow, and neurogenesis. Both cardio and resistance.
Quality Sleep
7-9 hours. Consistent schedule. Deep sleep for memory, REM for emotional processing.
Brain Fats
Fatty fish, eggs, olive oil. Avoid seed oils. DHA is non-negotiable for brain structure.
Mental Stimulation
Learning new skills builds cognitive reserve. Use it or lose it applies to the brain.
Social Connection
Isolation is a risk factor for dementia. Social engagement is protective for cognition.
Manage Blood Sugar
Stable glucose protects neurons. Consider time-restricted eating and lower carb approaches.