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Brain Health with Parkinsons- Supporting Cognition
Imagine feeling sharper, clearer and more in control, even with Parkinsons. This blog post discusses 5 essential nutrient categories that can make a real difference in your cognitive health.
Parkinson’s can cause cognitive decline which can have a detrimental impact on our quality of life and take an emotional toll on you and your family.
Eating healthy can help us support our brain health with Parkinsons so that hopefully we can stave off significant cognitive decline. In this article we will discuss the 5 nutrient categories and specific foods that can help support our brain health.
Brain Health With Parkinsons – Food As Fuel for the Brain
Imagine for a moment, that your brain is like a bustling construction site building a new housing development. Your construction site (brain) needs two resources to complete the project so people can move into the new homes.
- Building Blocks (Nutrients): Imagine that the construction workers need specific materials to build structures. Similarly, our brain cells require essential nutrients like vitamins, minerals, and amino acids.
- These nutrients act as the building blocks for maintaining and repairing brain tissue. Just as construction workers can’t build without bricks, our brain can’t function optimally without these essential nutrients.
- Energy (Fuel): Now, picture the construction site with workers operating heavy machinery. They need fuel to power those machines. In the brain, glucose serves as the primary energy source. It’s like the fuel that keeps the workers going.
- When we eat, our digestive system breaks down food into glucose, which then travels to the brain, providing the necessary energy for thinking, memory, and other cognitive functions.
A well-balanced diet ensures that our brains get the essential nutrients (building blocks) and energy to construct and maintain the network of neurons (brain cells).
Brain Health With Parkinsons – Macronutrients
Think of food like a huge box of Lego’sTM. When you eat, your body breaks the food down into smaller pieces like proteins, carbohydrates and fats. These are known as Macronutrients.
These macronutrients are like the individual LegoTM bricks. Your brain cells use these bricks (macronutrients) to build and repair themselves as well as create important messengers called neurotransmitters.
Different nutrients provide different type of building blocks from the foods we consume.
Macronutrients
- Proteins – are like the basic building blocks for everything in your body including brain cells.
- Fats – particularly healthy fats are crucial for building the brain cell membranes which helps brain cells communicate with each other.
- Carbohydrates – provides the energy brain cells need to function. The energy comes from a type of sugar called glucose. Your body converts carbohydrates to glucose. Glucose acts like fuel for the brain cells allowing them to send messages, process information and keep your brain functioning efficiently.
Essentially the foods you eat provides the essential building blocks and energy your brain cells need to function at their best, keeping your brain operating smoothly.
Fo additional information on nutrition and brain health, read my article.
Parkinson’s Nutrition: Can What You Eat Help Manage Symptoms
5 Key Nutrient Categories for Brain Health With Parkinsons
Now that we understand food as fuel and the macronutrients and their role in brain health, it’s time to introduce the Powerhouse 5 of essential brain nutrients, then we will delve deeper into each one.
Powerhouse 5 – Essential Brain Nutrients
- Omega-3 Fatty Acids – including DHA and EPA
- B Vitamins – B6, B12 and Folate
- Choline
- Antioxidants
- Healthy Fats
Let’s take a deeper dive into the functions, roles and benefits of the Powerhouse 5 of key nutrient categories for brain health with Parkinson’s.
Omega-3 Fatty Acids for Brain Health with Parkinsons
What are Omega-3 fatty acids?
According to the article Omega-3 Fatty Acids, Cleveland Clinic.org
“Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body. Your body can’t produce the amount of omega-3s you need to survive. So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.“
Two specific Omega -3 Fatty acids that can support brain health are Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EHA). Let’s look at each one in more detail.
Docosahexaenoic Acid (DHA)
DHA is a type of fatty acid found in abundance in the brain, and plays a critical role in brain development, function and overall health.
Where can DHA be found in the brain? It is one of the key components comprising the cell membranes of brain cells.
According to the article, DHA (Docosahexaenoic Acid): A Detailed Review the author states:
“DHA is the most abundant omega-3 in your brain and plays a critical role in its development and function. Brain levels of other omega-3 fatty acids, such as EPA, are typically 250–300 times lower.” DHA (Docosahexaenoic Acid): A Detailed Review, Healthline.com, Adda Bjarnadottir, MS, RDN, July 21, 2023
DHA can be found concentrated in the gray matter of the brain, which includes regions of the brain responsible for cognition, memory, and sensory processing.
DHA Can be found in foods like Salmon, Chia and Flax Seeds, Walnuts, Sardines, Soybeans and Spinach.
Function of DHA for Brain Health
- Neuronal Communication: DHA helps neurons communicate effectively by maintaining the fluidity and integrity of cell membranes.
- Neuroprotection: DHA has anti-inflammatory properties, protecting brain cells from damage and promoting overall brain health.
- Cognitive Function: Maintaining sufficient amounts of DHA levels in the brain can result in improved cognitive performance, improve memory and learning.
- “Cognitive Decline: Eating more than 1 g of omega-3 food sources daily lowers the risk of cognitive decline by 9%. Notably, DHA has a significant effect on cognitive decline. According to one meta-analysis, DHA intake is associated with an 18% reduction in the risk of dementia or cognitive decline”.22 Foods High in Omega-3: A Boost for Heart Health and More, Verywellhealth.com, Amy Brownstein, MS, RDN, June 24, 2024
- Wei BZ, Li L, Dong CW, et al. The relationship of omega-3 fatty acids with dementia and cognitive decline: evidence from prospective cohort studies of supplementation, dietary intake, and blood markers. Am J Clin Nutr. 2023;117(6):1096-1109. doi:10.1016/j.ajcnut.2023.04.001
Brain Health with Parkinsons – Benefits of DHA
While the benefits of DHA listed below are applicable to the brain health of all people, they are particularly important for brain health with Parkinsons.
General Brain Health: Consuming enough DHA supports overall brain health and may help prevent cognitive decline.
Memory: “Omega-3s enhance episodic memory, which typically declines with age. Episodic memory encompasses personal events, stories, lists, and figures.”24, Foods High in Omega-3: A Boost for Heart Health and More, verywellhealth.com, Amy Brownstein, MS, RDN, June 24, 2024
Yurko-Mauro K, Alexander DD, Van Elswyk ME. Docosahexaenoic acid and adult memory: a systematic review and meta-analysis. PLoS One. 2015;10(3):e0120391. doi:10.1371/journal.pone.0120391
Eicosapentaenoic Acid (EPA)
EPA sometimes gets the moniker of “anti-inflammatory Champion” because it’s known for its anti-inflammatory properties. Some research suggests EPA may help reduce inflammation throughout the body.
While EPA is not concentrated in the brain like DHA, it may still play a role in brain health. Some studies suggest that it may be helpful in managing symptoms of anxiety which are common conditions for people living with Parkinson’s Disease.
EPA is found in cold water fish including Salmon, Tuna, Mackerel, Sardines, Shellfish and Herring.
In a clinical study, Effects of Omega 3 Polyunsaturated Fatty Acids on Brain Function a Systematic Review, Cureus, Dighriri, et.al, 10/9/22, the author state:
“Ingestion of omega-3 fatty acids increases learning, memory, cognitive well-being, and blood flow in the brain. Omega-3 treatments are advantageous, well tolerated, and risk-free”
The US Food and Drug Administration (FDA) recommends consuming 3 grams of Omega-3’s daily, or with dietary supplements that deliver up to 2 grams/day. Please consult your doctor before making any dietary or supplement changes to ensure they are appropriate for you.
To summarize, Omega-3 Fatty Acids are important nutrients for brain health with Parkinsons. It’s important to get adequate amounts of DHA and EPA from your diet. Be sure to include, Salmon, Chia and Flax Seeds, Walnuts, cold water fish and soybeans and spinach to your diet.
Brain Health With Parkinsons – B Vitamins (B6, B12 and Folate)
Let’s look at the B vitamins in more detail and discuss their functions and the benefits they provide in terms of brain health with Parkinsons.
Vitamin B6 (Pyridoxine)
Function: In terms of brain health, Vitamin B6 plays a crucial role in the production of neurotransmitters which are an essential component of brain communication.
Sources: Vitamin B6 is a water-soluble vitamin meaning that you excrete any excess in the urine, and it is not stored in the body like fat soluble vitamins. Therefore, you need to get it from foods including poultry, fish, beans and lentils, nuts, whole grains, bananas and potatoes.
Benefits to Brain Health:
- Neurotransmitter Production: B6 helps create neurotransmitters like serotonin, dopamine, and GABA, which regulate mood, memory, and cognitive function.
- Energy Metabolism: It aids in converting food into energy, ensuring your brain receives the fuel it needs.
- Brain Cell Maintenance: B6 contributes to DNA repair and healthy blood cell growth.
- Brain Health: “Vitamin B6 is important for your brain health because of its role in making neurotransmitters. A deficiency of vitamins B6 and B12 has been associated with reduced brain function. But there is no evidence yet that supplements can slow cognitive decline or prevent neurological issues.” Top 7 Benefits of Vitamin B6, Health.Clevelandclinic.org, December 30, 2022
Vitamin B12 (Cobalamin)
Function: Vitamin B12 Plays a crucial role in nerve function and red blood cell production.
Sources: Animal products like meat, fish, eggs, and fortified foods (since B12 is mainly found in animal-based foods).
Benefits of Vitamin B12:
- Cognitive Function: B12 deficiency has been associated with reduced brain function. B12 deficiency has been linked to cognitive decline including problems with memory, confusion and dementia.
- Nerve Health: B12 supports myelin sheath formation, protecting nerves and aiding in signal transmission.
- Mood Regulation: Adequate B12 levels are linked to better mood and mental well-being.
Vitamin B9 (Folate)
Function: Vitamin B9 (Folate) plays a key role in the production on neurotransmitters which help with regulating our moods and helping us maintain our cognitive function.
“Deficiencies in folate have been linked to neuropsychiatric disorders such as depression, Alzheimer’s disease, and cognitive decline. Adequate levels of folate, along with other B vitamins like B12 and B6, are necessary for optimal neurological functioning and have been shown to improve cognitive performance and reduce the risk of mental health disorders.” What is Vitamin B9?, healthbenefittimes.com, culinary craft, July 16, 2024
Sources: Leafy green vegetables, beans, lentils, nuts and seeds
Brain Benefits:
- Maintaining healthy brain function: Folate helps to maintain healthy brain function throughout life.
To summarize, the water-soluble B Vitamins, particularly Vitamins B6, B9 and B12 are important in maintaining good cognitive functioning and brain health, especially brain health for Parkinsons so ensure you are getting a balanced diet that includes these key nutrients.
Brain Health With Parkinsons – Choline
What is Choline and how is it important for brain health with Parkinsons?
Choline is an essential nutrient required by our bodies to support normal bodily functions including brain health. we need to consume a majority of Choline in our diets, even though our liver produces small amounts.
You can get Choline in your diet from a variety of foods including Beef and Chicken Livers (everyone’s favorite), eggs, fresh cod, salmon, cauliflower, broccoli and soybean oil.
So why is Choline considered one of the Powerhouse 5 for brain health with Parkinsons? Choline is a nutrient that is needed for the production of neurotransmitters in the brain one of which is acetylcholine, which is plays a key role in our memory, and mood regulation.
Choline has been shown to provide benefit for brain health with Parkinsons.
“Parkinson’s patients were able to reduce their pharmaceutical medication (levodopa) by up to 50% and experienced significant improvements in rigidity, voluntary movement, tremors, handwriting, speech, and cognition [4].” How Choline Benefits Your Brain and Beyond, drruscio.com, Dr. Ruscio, DC, October 24, 2022
It’s important to incorporate Choline into your diet. It works in conjunction with the B Vitamins to help support brain health and Cognitive function.
Brain Health With Parkinsons – Antioxidants
So what are antioxidants and how are they involved in brain health for Parkinsons?
Antioxidants are molecules that play a key role in protecting the cells in our body from damage from free radicals. Free radicals are produced in the body during metabolism that become damaged from environmental conditions, for example exposure to smoke.
When free radicals react with our cells they can exert stress on the cells, which can increase our risk for Chronic diseases.
This is where antioxidants play a key role. Antioxidants help to neutralize these free radicals before they can harm our cells.
Let’s examine a few of the antioxidants and how they their food sources and their effects on brain health with Parkinsons.
- Vitamin C – Found in broccoli, Brussel sprouts, sweet potatoes, bell peppers, tomatoes and citrus fruits like lemons and limes.
- This is a readily available antioxidant which may help protective against cognitive decline and dementia.
- Vitamin E – Found in almonds, avocado, sunflower seeds, oatmeal and legumes (beans, lentils and split peas).
- This is a readily available antioxidant which may help protective against cognitive decline and dementia.
- Beta Carotene – Found in Apricots, cantaloupe, mangos, carrots, grapefruit, and bell peppers. Think of orange and yellow fruits and vegetables,
- May support cognitive function and protect against dementia.
- Selenium – Found in eggs, tuna, salmon, brown rice, onions and other various vegetables.
- May play a role in helping to prevent cognitive decline
An easy way to ensure you are getting enough antioxidants is to aim for eating a rainbow diet, consuming fruits and vegetables of different colors (green, red, orange, yellow, purple) which can help give you a balanced diet with the necessary antioxidants.
Coffee and Tea (the second most consumed beverage worldwide behind water) also contain antioxidants, so enjoy these beverages hot or cold.
Research on antioxidants and brain health is ongoing but here is what we know so far. Studies have shown a link between higher antioxidant intake and better cognitive function in older adults.
Diets that hare include a wide variety of colorful, antioxidant rich fruits and vegetables may offer protection against age-related cognitive decline and in developing a neurodegenerative disease like Parkinson’s.
While some studies have shown benefits from antioxidants, others have shown mixed results. It’s important to ask your health care professional before taking any antioxidant supplements to ensure they are appropriate for your specific needs.
For additional information on antioxidants read my article:
5 Must-Eat Parkinson’s Foods for a Healthy Parkinson’s Diet
Brain Health With Parkinsons – Healthy Fats
What are health fats and how do they play a role in brain health with Parkinsons?
Healthy fats are unsaturated fats that include:
- Monounsaturated Fats – These fats come from sources like seeds, nuts, olives, olive oil, avocado and seafood
- Polyunsaturated Fats – especially Omega-3 (which we discussed earlier and a cruicial for brain function and cognition.
According to the article Dietary Fats that Improve Brain Function,
“Essentially, a diet high in monounsaturated fats altered the basic chemistry and electrical properties of the brain in such a way that learning was enhanced, age-related cognitive decline slowed and the risk of getting Alzheimer’s disease was reduced. A diet high in monounsaturated fats is often referred to as the Mediterranean diet.” Psycholologytoday.com, Dr. Gary Wenk, May 14, 2012.
In terms of cognitive function, diets that include a unsaturated fats, particularly monounsaturated and Omega-3 fatty acids may help to improve memory, learning and overall cognitive function.
Some studies also suggest that healthy fats may be helpful in helping to manage the symptoms of anxiety and depression
Studies have demonstrated consistently shown a link between that diets are high in unsaturated (healthy fats) and improved cognitive function.
So, add some olive oil and avocados to your salad and eat a handful of nuts to ensure You get enough healthy fats.
Brain Health with Parkinsons – Conclusion
In conclusion, it is clear that incorporating essential nutrients into our diet is crucial for maintaining cognitive health, especially for individuals with Parkinson’s. By understanding the role of macronutrients, such as Omega 3 fatty acids, B vitamins, choline, antioxidants, and healthy fats, we can provide our brains with the fuel they need to thrive.
Remember, your brain is the powerhouse of your body, and feeding it properly can make a significant difference. Don’t forget to subscribe to our newsletter for more helpful tips and information on improving cognitive health with Parkinson’s. Take charge of your brain health today!
