Food is medicine

A healthy brain thrives when quality fats such as DHA, found in seaweed, egg yolks, and cold-water fish such as salmon, mackerel, cod, and sardines, are eaten. Consuming adequate omega-3 fats, critical to the support of the brain’s mitochondria, helps in burning fat to produce cellular energy. DHA also assists with communication between neurons and decreases inflammation, necessary for optimal brain health. It is important to remember diversity when considering oils for cooking and dressing salads or vegetables. Coconut oil, a brain-healthy saturated fat that contains medium-chain triglycerides (MCTs), supports mitochondrial function and may help to improve cognition and modulate inflammation. All organic and unprocessed coconut-based foods (oil, milk, water, grated coconut, flour) have benefits, but caution should be used with sweetened versions. The oil in particular has more of the high quality fats we are striving for.

Maintaining a lower and consistent insulin level is key to optimal mitochondrial health. A heavily processed, high-glycemic load diet of too many grains and added sugars can lead to elevated insulin and increased inflammation with associated and accelerated mitochondrial dysfunction. Minimizing grains, especially highly processed ones, and using lowglycemic vegetables and fruits as the main source of carbohydrates helps to stabilize blood sugar and protect mitochondria. This way of eating also minimizes fat accumulation. Reducing glucose metabolism by limiting the ingestion of dietary carbohydrates may also have profound effects in preventing or slowing down the trajectory toward Alzheimer’s disease. Recent research has suggested that even mild elevations of blood sugar may increase the risk of dementia. “Type 3 diabetes” is a new term used to describe insulin resistance in the brain. It is thought that continuous high blood sugar levels lead to changes in the brain, resulting in the altered learning and memory that are consistent with Alzheimer’s disease. This is one example of how sensitive mitochondria are to inflammation from excess sugars, antioxidant-poor processed foods, and environmental toxins.

A ketogenic diet is characterized by fewer carbohydrates, moderate amounts of protein, and higher amounts of fat. This shift in macronutrients causes the body to switch to utilizing ketones (produced by burning fats) instead of glucose as its primary source of fuel. Ketones (e.g., acetoacetate, s-hydroxybutyric acid, and acetone) are produced in the liver when fat is burned instead of glucose. This results in more sustained energy throughout the day. Ketones are efficiently used for the generation of ATP (energy) in mitochondria and may help protect vulnerable neurons from free radical damage while increasing the number of new mitochondria. A ketogenic diet mimics the fasting state and has the same benefits for the brain. This option is especially helpful in reducing the risk of epilepsy, multiple sclerosis (MS), ALS, and brain tumors.

Research suggests that people can optimize brain function, longevity, and healthy aging by restricting calories and fasting for intermittent periods. Memory and cognition are thought to be enhanced by eating fewer calories overall. Fasting turns on genes that help cells survive by reducing inflammation. Calorie restriction may also be healthy for one’s nerves and support memory and cognition. Eating fewer calories than required by the basal metabolic rate (BMR) allows the brain to make new neurons by decreasing free radicals, enhancing the ability to generate ATP for energy, and increasing the number of mitochondria present. What could be better? Animal studies have shown a decreased incidence of both Alzheimer’s disease and Parkinson’s disease associated with calorie restriction.

Instead of restricting calories every day, intermittent fasting is another way to trigger these changes. It means reducing the intake of foods over a 24-hour period. This can be done by eating 600 calories worth of only vegetables in one day. Another way is to avoid food altogether for a day, while drinking adequate amounts of water. A 12-hour fast daily from dinner to breakfast is another very efficient way of fasting that involves little preparation! Experts suggest doing this for one day every 1–3 weeks, but patients should check with their Functional Medicine practitioners, who may have specific recommendations regarding a fast

Gluten, a protein found in many different grains such as wheat, barley and rye, is avoided on the Mito Food Plan because of the increased inflammation caused by modern gluten-containing grains. This inflammation destroys the integrity of the lining of the intestine, where nutrient absorption takes place. It also may have a negative effect on brain tissue, affecting memory and cognition. Research has supported the emerging concept of a gut-brain connection that connects the immune system in the gut and the brain in a two-way communication driven by inflammation.

All grains are minimized or avoided on the Mito Food Plan in order to achieve the desired goals of mild ketosis and low glycemic impact. Grains can easily be replaced by more nutritious foods, such as phytonutrient-dense and fibrous vegetables. A Functional Medicine practitioner may emphasize the gluten-free or grain-free aspects of this food plan, especially if patients are experiencing inflammation, pain, fatigue, and cognitive decline.