The Keto diet, known for its low-carb, high-fat approach, plays a role in reducing cognitive decline by improving brain energy metabolism and reducing inflammation. Instantly receive our free Keto diet guide by joining our monthly educational newsletter list.
How are you feeling after the holiday season? Sometimes it can be a struggle to get back into your routine. It’s the heart of winter. Days are short and cold in much of the northern hemisphere. You may feel like you are walking around in a haze. For many, this can be considered a little brain fog often due to overindulgence with certain foods. But it is wise to note that studies show these same types of foods are linked to brain inflammation and higher risk for Alzheimer’s and dementia.
“The Mood Food MD,” Dr. Uma Naidoo says things like too many simple carbs, high caffeine and gut inflammation triggered by gluten are all causes of brain fog, anxiety and even rage.
I spoke about this correlation between gluten and brain inflammation in Medical News Today in response to a new study linking the two. “Gluten ingestion can trigger the production of zonulin, which can create a ‘leaky gut’ with gaps between cells where large molecules can cross from the gut into the bloodstream triggering a body-wide inflammatory response.” This state of inflammation affects the entire nervous system.
It’s not just gluten. A large study published in 2022 showed that higher consumption of ultra-processed foods was related to a higher risk of dementia. These common foods such as soft drinks, potato chips and other salty snacks, deep-fried or packaged meats, bottled condiments, prepackaged sweets and breads, and flavored breakfast cereals are high in added sugar, fat and salt, and low in protein and fiber. “For every 10 percent increase in ultra-processed foods consumed, the risk for Alzheimer’s rose 14 percent; for dementia overall, it increased 25 percent, according to the study,” as recapped by American Academy of Neurology.
As more research is established, the science keeps stacking up to support the connection between the gut and the entire neurological system. Gut microbes impact brain inflammation but also are responsible for making other chemicals that affect the brain. “Gut bacteria affect brain health, so changing your gut bacteria may improve your brain health,” noted by Ruairi Robertson, PhD.
All of this is why my patients and those at Marama focus a ketogenic diet that heavily on plant-based, nutrient-dense, whole foods that are organic, with an adequate amount of protein. One of the components of this ketogenic diet is a generous amount of healthy fats such as avocados, grass fed organic butter, olive oil, avocado oil, nuts, and the healthy fat and protein from animals that are grass-fed, grass finished and organic. I held a workshop on how to incorporate this type of keto diet for cognitive health last Thursday. If you want to learn more, you can watch the replay here.
Calls to start that diet are all around us at this time of year, it’s important to remember that this is a long-term lifestyle change. Focus on positive additions such as adding these 7 foods that can fight dementia and Alzheimer’s.
This research can help us all come out of the fog and confusion around what we eat and how it affects our brain. With this knowledge we can move into 2024 and move towards a world without dementia.
Warmly,
Dr. Heather Sandison
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