Feed Your Brain

As I get older I start to worry about little things like degenerative brain conditions like Alzheimer's and Parkinson's.  Not happy thoughts, but there is some new, good news.  I call it "Nerf 2" but it's real name is Nrf2.  Nrf2 is a protein that turns on genes that produce a wide arry of antioixidants, like Glutathione, in the body and particularly in the brain.  Antioxidants protect against free radicals, the little nastys that cause disease.  Because the brain uses so much energy there are more potential damaging free radicals up there.

Dr. David Perlmutter, MD, is an integrateve neurologist and has written several books about brain health (You can see my favorite in "Recommended Readings" at the right).  He recommends nutritional supplements to boost the brains ability to protect against free radicals.  Here are some ways to crank up your Nrf2:

• N-acetylcysteine (NAC) and alpha-lipoic acid (ALA) help boost glutathione production.  ALA can reduce blood sugar so diabetes need to be monitored if they take ALA.
• Docosahezaenoic acid (DHA) dramatically boost Nrf2-related antioxidant activity and increases the production of brain-derived neurotrophic factor (BDNF).  BDNF is a protein the stimulated the growth of neurons and synapses and helps protect neurons from trauma damage (a bump on the head).
• Tumeric, oh I love tumeric.  It's active ingredient in curcumin, a powerful antioxidant, anti-inflamatory substance that also increases the production of BDNF.  Just for good measure, it also has a stimulating effect on Nrf2.
• Broccoli, or really sulforaphane, is one of the strongest Nrf2 activators.  If you don't like eating broccoli then you can take broccoli seed extract.
• Blueberries, or the active component pterostilbene, is effective in boosting Nrf2 levels.  In addition, it seems to be more easily assimilated by the body than its chemically related cousin resveratrol.
• Green Tea Extract contains antioxidants that help eliminate free radicals.  It also stimulates Nrf2.

In addition to feeding your brain you might try replacing some TeeVee time with quiet meditation, spending some time in nature, or enjoying loved ones.