Naturopathic tips for brain health and Alzheimer’s prevention

How to Support Brain Health Naturally (Naturopathic Tips for Alzheimer’s Prevention)

Naturopathy can support brain health by focusing on diet, sleep, gut health, movement, blood sugar balance and stress management. These lifestyle factors play an important role in supporting cognitive function and may help reduce risk factors associated with conditions like Alzheimer’s.

You’re not alone if you’re starting to think more about your memory, focus or long-term brain health

In recent years, an American physician called Dr Dale Bredesen has come to the forefront of those seeking a more natural, holistic approach to supporting cognition and brain health.

He has published several books exploring how diet and lifestyle changes may influence cognitive decline.

Whilst I do not have his expertise and would not make a claim that someone with such a disease could reverse it, I recognise that our diet and lifestyle can have a dramatic impact on our risk factors for many chronic conditions, and brain health should be no different.

Alzheimer’s disease is a degenerative brain condition that accounts for 60–80% of dementia cases. Whilst it is more common as we age, it should not be seen as a normal part of ageing.

In fact, dementia and Alzheimer’s were the leading cause of death in the UK in 2022.

So perhaps it’s time to gently start paying attention.

Not in a way that feels overwhelming… But in a way that feels informed, calm and proactive.

You can watch my video on How to Support Brain Health Naturally or read on to find out the 7 Top Tips.

These are some of the core naturopathic principles I often share with clients when we talk about supporting healthy ageing and cognitive wellbeing.

1. Omega-3

Oily fish rich in omega 3 for brain health including salmon and mackerel

Keep Omega-3 (especially EPA/DHA) high with Omega-6 low. Omega-6 is pro inflammatory to the body, whilst EPA/DHA are anti-inflammatory. Oils like vegetable, sunflower, safflower, corn and soya oils should not be part of the diet as they create oxidative stress and free radicals that damage cells especially when they are heated. They also damage the mitochondria- the power houses of every cell, including neurons. This can have a major impact on energy production throughout the body, including the brain.

Choose your oily fish carefully, though. Wild Alaskan salmon is the cleanest (least polluted) and preferable to farmed salmon. Mackerel and sardines are also good sources. Avoid tuna with its high mercury levels. And supplement with high grade fish oils, checked for purity and contaminants, if your intake of oily fish is less than 3 portions a week.

2. Good Sleep

Peaceful sleep environment supporting brain health and cognitive function

Optimise your sleep and take action if you suffer from sleep apnoea, as it is a sign of oxygen restriction that will directly impact brain health and cognition.

When we sleep, we are repairing and renewing cells throughout the body. During sleep, the brain is able to rid itself of toxicity that builds up in its lymphatic system (known in the brain as glymphatic). A lack of sleep will impair cognition and lead to a retention of toxicity.

You might find this helpful: 8 Ways to Improve Your Sleep

3. Microbiome

Gut health foods supporting the microbiome and brain connection

Take care of your microbiome.

We know there is a direct link between the gut and the brain through the enteric nervous system. It is still early days, but some studies are highlighting that those with Alzheimer’s have a reduced diversity of beneficial bacteria. Read more: How a healthy gut supports a healthy brain

We know it is essential to support a diverse and robust microbiome community by eating a wide-ranging and varied plant-based diet (not vegan/vegetarian but plenty of vegetables, herbs and spices).

This is yet further support for a diet of “10 a day” AND 40 different plant foods every week.

Also consider including fermented foods in your diet. You may find this useful: Best probiotic foods for gut health

4. Movement, Exercise, Fresh Air every single day

Daily movement and fresh air supporting brain health and wellbeing

Movement doesn’t have to mean intense workouts.

Whilst a high intensity workout in a studio may suit some, it does not provide regular movement throughout the day, nor essential fresh air.

Moving regularly every hour helps to oxygenate the brain and helps to support glucose metabolism and blood sugar regulation. A constant, regular supply of glucose (not too high or low) is essential for a calm brain.

Even something as simple as walking outside daily can make a difference.

5. Low Sugar / Low Starch Diet

Balanced whole foods diet supporting stable blood sugar and brain health

Choose a low sugar/low starch diet. Alzheimer’s has been called Type 3 diabetes by some. Insulin plays a critical role in the development of amyloid plaques in the brain. Just like insulin resistance can lead to Type 2 diabetes, insulin resistance is considered to be a factor in the development of Alzheimer’s.

Keeping insulin levels stable (which occurs with stable blood glucose levels) is possible by changing your food choices. Keep starchy foods (like bread, pasta, potatoes, bananas) and sugary foods to an absolute minimum. This includes most fruits too.

6. Stress Control

Relaxation techniques to reduce stress and support cognitive wellbeing

This is something I see affecting so many people.

Introduce calming stress-relieving techniques into your day. Stress is considered to exacerbate the progression of the disease. Circulating high levels of cortisol are pro-inflammatory and many people are living with high stress levels from our modern busy lives.

Introduce any form of stress-relieving techniques that work for you and be sure to follow through every single day, especially when you know you are experiencing a higher stress threshold. This could be meditation, visualisation, gardening, yoga, Thai chi, walking, laughing with friends (or a good Sitcom would do), art and crafts, cooking, relaxing music. There are so many options, just pick what will achieve the calming effect for you.

7. Choline: An Essential (and Often Overlooked) Brain Nutrient

Eggs and animal protein foods rich in choline for brain function

This is something that doesn’t get talked about enough.

Choline plays an important role in brain function, particularly in memory and cognitive processes.

How do we obtain choline in the diet?

Animal foods tend to provide higher levels of choline:

3oz beef liver provides around 356 mg
2 large eggs provide around 300 mg
3oz cod, beef or chicken provides around 70 mg

Plant foods contain smaller amounts, for example:

Broccoli provides around 40 mg per serving
Sunflower seeds or brown rice provide around 20 mg

What I often see is that, with the move towards more plant-based eating, intake of choline may be lower than ideal.

This is something to be mindful of.

It’s also worth noting that post-menopausal women may produce less choline in the body due to reduced oestrogen levels.

So, ensuring adequate intake through diet and sometimes supplementation can be particularly important.

Final Thought

If you’re starting to think more about your long-term health… especially your memory, focus or cognitive wellbeing… you’re not alone.

Many of my clients are becoming more proactive, wanting to understand what they can do now to support themselves later.

And the good news is, there is a lot you can do.

It doesn’t have to feel overwhelming. Often, it’s about small, consistent steps.

If you’d like support with that, in a way that feels calm, personalised and achievable, you’re very welcome to book a free 20-minute discovery call.

We can simply talk through what you’re experiencing and what may help support you moving forward.

Caroline x

Gut Health Nutritionist Caroline Peyton Principles

FAQs

Can diet support brain health?

Diet plays an important role in overall health, including the brain. Nutrient-rich foods and stable blood sugar levels can support cognitive function.

What lifestyle changes support brain health?

Sleep, stress management, gut health, movement and balanced nutrition are all key areas to focus on.

Is Alzheimer’s a normal part of ageing?

No, Alzheimer’s is not considered a normal part of ageing, although risk increases over time.

What is the gut-brain connection?

The gut and brain communicate closely, and gut health may influence mood, cognition and overall brain function.

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