Nurturing brain health for business owners

Business leaders are entrusted to make critical decisions that can significantly impact the success, growth, and profitability of their ventures.

When considering what it takes to make intellectual business decisions, what is often overlooked is the cognitive health of the decision-maker and, in particular, the impact of their food choices.

Despite comprising only 2% of the body’s total weight, the brain demands more than 20% of the daily energy intake. The brain can be highly sensitive to the quality of the nutrients it receives, making food choices pivotal in either exacerbating neuroinflammatory markers or enhancing and protecting cognition.

Dietary patterns that contain excessive amounts of saturated fats and refined carbohydrates, coupled with limited dietary fibre, have been linked to cognitive dysfunction. Conversely, dietary patterns abundant in healthy polyunsaturated fats and fibre have been associated with improved cognitive function and memory. These findings are supported by evidence from both human and animal studies.

While these outcomes may be a direct consequence of specific dietary components’ impact on the brain, recent insights have highlighted the connection between the gut microbiome and the brain as the most likely modulator of brain functioning.

The Gut-Brain Axis

The connection between the gut microbiome and brain is known as the gut-brain axis. This axis represents the bidirectional communication system between the gastrointestinal tract and the central nervous system, facilitated by a complex network of neural, endocrine, and immune signalling pathways.

Key to this sophisticated communication system is the vagus nerve, a vital route between the gut and the brain. Along this pathway, various neurotransmitters and hormones essential for mood and cognition are released. Notably, many of these bioactive compounds are produced by the microbes residing in the gastrointestinal tract.

Microbes further contribute to this interaction by producing metabolites and influencing the immune system. Through the fermentation of indigestible fibres, microbes produce metabolites known as short-chain fatty acids (SCFAs). These metabolites are able to cross the blood-brain barrier, where they can impact brain structure and function. Additionally, gut microbes can influence the immune system, playing a role in the regulation of inflammation.

When there is an imbalance in gut bacteria, known as dysbiosis, the barrier between the gut and the bloodstream can become permeable, potentially allowing harmful bacteria and inflammatory markers to enter the bloodstream and induce inflammation in the brain.

GUT MICROBES CAN INFLUENCE THE IMMUNE SYSTEM, PLAYING A ROLE IN THE REGULATION OF
INFLAMMATION.”

Dietary Impact on Gut Microbiota

To preserve the integrity of the gut-brain axis, maintaining a balanced gut microbiome is crucial. Given that the composition and activity of the gut microbiota can be modified by diet, researchers suggest that specific dietary behaviours may provide cognitive benefits. This can be achieved through increasing the consumption of dietary fibre and polyunsaturated fatty acids (PUFAs) while limiting the intake of refined carbohydrates and saturated fats.

Increase Intake of Fibre and Polyunsaturated Fatty Acids

A dietary pattern rich in fibre promotes the growth of beneficial microbes that produce SCFAs. These SCFAs have been shown to reinforce the integrity of the blood-brain barrier, modulate neurotransmission, and support memory.

Dietary fats, specifically polyunsaturated fatty acids such as omega-3s (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)), are recognised as essential for their brain-protective effects. These essential fatty acids are integral for neuronal membrane structure, preserving neuronal health, facilitating function, and supporting neurotransmitter release. Additionally, DHA and EPA exhibit anti-inflammatory properties, reducing inflammation in both the gut and the brain. On the other hand, inadequate consumption of DHA and EPA can lead to less stable fatty acids taking up structural roles, which has been associated with a smaller brain size in human studies and deficits in learning and memory in animal studies.

To promote cognitive health, a diet rich in fibre and polyunsaturated fatty acids should include a diverse variety of plant-based foods such as whole grains, legumes, vegetables, fruit, nuts, and seeds, along with regular consumption of oily fishlike salmon, tuna, and mackerel at least twice a week. Vegans and vegetarians should consider supplementation and alternatives such as flaxseeds, avocados, and walnuts.

Reduce Consumption of Refined Carbohydrates & Saturated Fats

Alternatively, dietary patterns high in refined carbohydrates can unfavourably alter the composition of gut microbiota, depleting fibre-reliant microbes and their SCFA byproducts, which can contribute to dysbiosis. Studies have demonstrated that even short-term dysbiosis can increase intestinal barrier permeability.

These negative consequences can be exacerbated by a dietary pattern high in saturated fatty acids (SFAs). SFAs have been shown to promote chronic low-grade inflammation and stimulate the release of inflammatory cytokines.

With a compromised intestinal barrier permeability, these cytokines can enter the bloodstream, triggering neuroinflammatory processes. The hippocampus, crucial for learning and memory, is particularly sensitive to cytokine levels, and increased circulating cytokines can be detrimental.

Animal studies substantiate these findings. When mice were fed a diet excessive in refined carbohydrates and saturated fats, they exhibited impaired cognition, including deficits in memory and the inability to perform daily living activities. In humans, a high-fat diet has been linked to a neuro-inflammatory response, resulting in memory deficits.

In order to limit the intake of refined carbohydrates and saturated fatty acids, it is advisable to avoid processed foods, fatty meats, coconut oil, and refined grains.

Diet Trends Debunked

It is advised to be cautious when encountering diet trends that claim to enhance cognition. A salient feature of a majority of these diets is that they minimise the consumption of processed foods, potentially contributing to the health claims being made.

For instance, bulletproof coffee claims to provide lasting alertness. However, its effects may be attributed more to increased calorie intake and sustained satiety than to the slowed caffeine absorption from added fats.

While anecdotal evidence may hint at positive outcomes, it’s essential to acknowledge that these diets often fall short in supporting gut health. The priority should always be on overall health, avoiding quick fixes that carry uncertain long-term consequences. Given the promising research highlighting the importance of a healthy gut microbiome for brain function, the emphasis should be on achieving and maintaining gut health through informed, evidence-based dietary choices.

THE PRIORITY SHOULD ALWAYS BE ON OVERALL HEALTH, AVOIDING QUICK FIXES THAT CARRY UNCERTAIN LONG-TERM CONSEQUENCES.

Image via freepik.