October 2024 letter - Brain health, BDNF and glymphatic system
Brain-Derived Neurotrophic Factor
Unlike previously thought, our brain cells, neurons, renew themselves and create new connections with each other constantly during learning and in memory functions. The key factor in this process is Brain-Derived Neurotrophic Factor, BDNF. BDNF is the most prevalent growth factor in the central nervous system (CNS). The more of this factor in the brain, the healthier the brain. Reduced amounts are usually connected to aging and also mental illness such as depression. The less of this factor, the higher the risk of developing Alzheimer's disease or depression. Some studies show that low BDNF can also be linked to problems with alcohol. The main reason for low BDNF is NOT the illness itself. It is partly because of normal age-related changes, but what increases the decline is poor diet (sugar and refined oils), sedentary lifestyle and especially chronic stress.
HOW TO INCREASE THE AMOUNT OF BDNF IN THE BRAIN
Real food, avoiding sugar and refined seed oils as much as possible
Effective exercise, especially HIIT
Avoiding excess carbohydrate (low carb/keto diet)
Good sleep
Sunlight
Effective stress management
Interaction with people
Mental stimulation, for example by doing crosswords or puzzles
Sleep is extremely important for brain health
Glymphatic system
Glymphatic system - the brain’s own lymphatic system, is very important for the functioning of the brain and its immune system.
The lymph nodes within the lymphatic system in our body helps the body remove toxins, metabolic wastes and other unwanted or harmful substances. There are no true lymph nodes in the central nervous system, so it has its own ‘waste disposal system’, the glymphatic system.
The term "glymphatic" refers to glial cells in the brain that support and protect nerve cells. They play an important role in the immune system and the glymphatic system. Glial cells have receptors called aquaporin-4 channels that help the moving of cerebrospinal fluid (CSF).
CSF is essential for both immunological and mechanical protection protecting the central nervous system. The glymphatic system runs parallel to the arteries and connects to the lymphatic system immediately through the dura, thick membrane of connective tissue that covers the central nervous system.
The glymphatic system works mainly during sleep. Thus, sleep cleanses the brain. Adequate sleep is extremely important for our brain health.
Weakening of the glymphatic system can cause many health problems, including depression and even stroke. It has also been found that disruption of the glymphatic system can lead to age-related eye problems, glaucoma and macular degeneration.
In addition to poor sleep, also poor diet, chronic inflammation and chronic stress cause problems in the functioning of the glymphatic system. You can however, improve the flow of the glymphatic system naturally. This is done the same way as how you look after your general brain health and increase the amount of BDNF.
diet rich in saturated fat
A few words also about saturated fat and cholesterol which is extremely important for our brain health, as well as many other processes in the body. The reason there are lot of worry, still, about cholesterol, is the ongoing marketing. Statins are the largest single source of income for the pharmaceutical industry.
Cholesterol or fats does not cause heart disease – excess carbs do, as well as refined seed oils and stress.
Cholesterol is one of the most important molecules in the body
• Brain contains a lot of cholesterol
• Cell membranes contain cholesterol
• Cholesterol is a very important antioxidant in the body
• Sex and adrenal hormones are made of cholesterol
• Cholesterol is important in producing vitamin D from sunlight
• The body needs cholesterol to digest fat, the main ingredient of bile is cholesterol
What you need to focus on, is that HDL is high, and your triglycerides low. Never mind what the total cholesterol is. A poor diet rich in carbohydrate and low in healthy saturated fat results in low HDL and raised triglyceride – one of the signs of insulin resistance. Statins do not help, the only way to fix this problem is dietary measures – avoiding all refined seed oils and sugar and reducing carbohydrate.
A few important reasons why saturated fat is an important part of a healthy diet and why you should never avoid it:
Most of the structure of cell membranes are saturated fats
Cholesterol is vital for children's brain development and maintaining healthy brain in adults
Bones need saturated fat to effectively use calcium
Saturated fats have an important role in hormone production and also metabolism
Saturated fats are very important for the functioning of the white blood cells of the immune system.
Saturated fats signal the brain about fullness after a meal
RecipeS of the month
creamy scandinavian salmon soup
500g salmon filet, skinned and cut into chunks
butter
1 small onion sliced
1 large leek, sliced
1 l fish stock (home made preferably)
large carrot, sliced
fennel, sliced
piece of swede, cut into chunks
250 ml double cream
salt and pepper
handful of fresh dill
Sauté the vegetables in butter for a few minutes, add the stock, bring to boil and simmer until the vegetables are soft. Add the salmon chunks and the cream, some of the copped dill and season, gently simmer until the fish is cooked through, just a few minutes. Save with fresh chopped dill on top.
Plums with ginger
300g fresh organic plums
2 tbsp butter
1 tbsp fresh ginger, grated
Thick double cream or clotted cream for serving
Wash and cut the plums into wedges. Melt the butter in a pan. Saute the ginger (medium heat) for a few minutes. Add the plums, saute for 8-10 minutes, gently turning them, until they are soft. Let them cool for a few minutes, then serve with the cream.