Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP

Maintaining brain health and preserving cognitive function are vital aspects of overall well-being. Our brain is the command center of our body, responsible for essential functions such as memory, learning, and decision-making among many other things. Recent research has shed light on a compelling connection between Alzheimer’s disease and imbalanced blood sugar levels. This revelation has sparked a new understanding of Alzheimer’s as Type 3 diabetes, underscoring the profound impact of blood sugar on brain health. There is hope even for those with a family history of Alzheimer’s and dementia! There are effective strategies to support stable blood sugar levels, empowering you to optimize your cognitive vitality and embrace a vibrant, fulfilling life.

Maintaining stable blood sugar levels is crucial for preserving cognitive function and preventing neurodegenerative diseases.

Blood sugar has profound implications for brain health and our understanding of cognitive decline. Imbalanced blood sugar levels, particularly in the form of insulin resistance, can contribute to the development of Alzheimer’s disease and accelerate cognitive decline. Insulin, usually associated with regulating blood sugar, also plays a crucial role in brain function. When the brain becomes resistant to insulin, it impairs important signaling pathways and leads to increased inflammation, oxidative stress, and the formation of toxic protein aggregates, all of which contribute to the progression of Alzheimer’s. 

The brain relies heavily on glucose as its primary energy source, and maintaining a steady supply of this fuel is essential for proper cognitive performance. When blood sugar levels fluctuate, it can have a significant impact on the brain’s ability to function optimally. Sharp spikes and drops in blood sugar can lead to symptoms such as poor concentration, memory lapses, and decreased cognitive performance. 

Fluctuations in blood sugar disrupt the brain’s energy supply and impair neurotransmitter function, affecting the communication between brain cells. We must manage stable blood sugar to support long-term brain health and preserve cognitive function.

A whole food plantbased diet (WFPB) offers numerous benefits for blood sugar regulation and overall cognitive function.

By focusing on consuming nutrient-dense foods like fruits, vegetables, whole grains, legumes, and healthy fats, individuals can provide their bodies with essential vitamins, minerals, and antioxidants that support brain health. Certain foods, such as blueberries rich in antioxidants, walnuts abundant in omega-3 fatty acids, and leafy greens packed with folate, have been linked to improved cognitive function and protection against age-related cognitive decline. 

A WFPB diet can provide the necessary nutrients to stabilize blood sugar levels and nourish the brain, offering a proactive approach to maintain cognitive function and promote long-term brain health.

Incorporating mindful eating habits is another valuable strategy for balancing blood sugar levels and supporting brain health. 

• Mindful eating involves being fully present and engaged during mealtime, which can have a positive impact on managing blood sugar levels. 

• By slowing down, savoring each bite, and paying attention to hunger and satiety cues, individuals can develop a healthier relationship with food and make more informed choices. 

• Chewing thoroughly and avoiding distractions during meals allows for better digestion and absorption of nutrients. It also helps prevent overeating and promotes a sense of satisfaction and enjoyment from food. 

By embracing mindful eating habits, individuals can enhance their awareness of how food affects their bodies and make conscious choices to maintain stable blood sugar levels.

Balancing macronutrients is key to regulating blood sugar levels.

Each macronutrient plays a crucial role in this process. Complex carbohydrates provide a slow and steady release of glucose, preventing sudden spikes in blood sugar. Healthy fats, such as those found in avocados, nuts, and seeds, help maintain satiety and provide essential nutrients for brain function. Lean proteins from legumes and seeds contribute to stable blood sugar levels and support the growth and repair of brain cells. 

Enjoy:

• a chia porridge with low-glycemic berries and dairy-free yogurt
• a colorful salad with leafy greens, lentils, and a seed based dressing
• a walnut taco made in a romaine or collard leaf, drizzled with a plantbased cheez and topped with guacamole . 

By consciously balancing macronutrients in our diet, we can effectively manage blood sugar levels and nourish our brains for optimal cognitive function.

Micronutrients are vital for optimal brain function, and a whole food, plant-based diet offers a wealth of options to incorporate them into your daily meals. Leafy green vegetables, such as spinach, kale, and broccoli, are packed with micronutrients 

• Omega-3 fatty acids found in flaxseeds, chia seeds, hemp seeds, and walnuts are all rich in omega-3 fatty acids. These seeds and nuts not only provide a plant-based alternative to fish as a source of omega-3s but also offer additional nutritional benefits. Incorporating these plant-based sources into your daily diet can help support brain health, reduce inflammation, and promote cognitive function. 

Enjoy:

• Consider adding a sprinkle of flaxseeds or chia seeds to your morning smoothie or yogurt, including hemp seeds in salads or baked goods, or enjoying a handful of walnuts as a snack to ensure an adequate intake of omega-3 fatty acids as part of your plant-based lifestyle.

• B vitamins, such as thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), and folate (B9), play a crucial role in promoting brain health. These essential nutrients can be found abundantly in whole grains like quinoa, brown rice, and whole oats, as well as in legumes like lentils, chickpeas, and black beans.

• B vitamins are involved in various aspects of brain function, including the synthesis of neurotransmitters, the maintenance of healthy brain cells, and the support of cognitive processes. 

• Incorporating these nutrient-rich foods into your daily meals ensures an adequate intake of B vitamins, supporting optimal brain function and overall well-being. 

Enjoy:

• wholesome lentil and vegetable stew
  • a nourishing bowl of quinoa salad with a variety of colorful vegetables to boost your B vitamin intake and nourish your brain.

• Vitamin A and C are essential micronutrients for optimal brain function, and leafy green vegetables such as spinach, kale, and broccoli are excellent sources of these vitamins. These vegetables not only contribute to the brain’s antioxidant defense system but also provide a myriad of other health benefits. 

• Spinach, for instance, is packed with vitamin A, which supports healthy vision and immune function. 

• Kale, on the other hand, is abundant in vitamin C, which plays a crucial role in collagen synthesis and acts as a powerful antioxidant, protecting the brain from oxidative stress. 

• Zinc and magnesium are essential minerals that play a vital role in supporting brain function. Zinc is involved in neurotransmitter synthesis and helps regulate communication between brain cells. Magnesium, on the other hand, is crucial for maintaining healthy brain connections and facilitating neurotransmission. 

• You can obtain these beneficial minerals from a variety of plant-based sources such as pumpkin seeds, legumes, whole grains, and dark chocolate. 

Enjoy:

• bowl of mixed beans and quinoa to enhance your zinc and magnesium levels and support cognitive function.

• Iron is essential for the production of hemoglobin, a protein that transports oxygen to the brain. Adequate iron levels ensure that the brain receives a sufficient oxygen supply, which is vital for optimal brain function. 

• Plant-based sources such as legumes, tofu, tempeh, and dark leafy greens are excellent options to meet your iron requirements. 

Enjoy:

• a nutritious stir-fry with tofu and leafy greens
  • a hearty lentil salad to ensure you’re getting an ample supply of iron to nourish your brain.

Regular physical activity is not only beneficial for maintaining overall health but also plays a vital role in blood sugar regulation and brain health.

Engaging in regular exercise improves insulin sensitivity, allowing the body to effectively use glucose and maintain stable blood sugar levels. Additionally, physical activity stimulates the release of endorphins, which enhance mood and cognitive function. 

Incorporating exercise into daily routines can be as simple as taking brisk walks, cycling, or practicing yoga. Finding activities that are enjoyable and sustainable is key to establishing a regular exercise routine. 

Whether it’s a morning jog, a dance class, or gardening, staying physically active is a powerful way to support both blood sugar control and optimal brain function.

Monitoring blood sugar levels regularly becomes paramount, particularly for individuals at risk of cognitive decline. By keeping a close eye on blood sugar fluctuations, individuals can gain valuable insights into their body’s response to different foods and lifestyle choices. 

Using a simple blood glucose monitor that you can buy over the counter at any pharmacy is a quick and easy way to check your levels.  (You may even be able to get a CGM, Continuous Glucose Monitor. Ask your MD for a prescription). And ask your MD to check you Hemoglobin A1C and fasting insulin the next time you have blood work.  

Your MD may not understand the Functional Lab ranges, but you do! And you can always go back through my articles to freshen up on your knowledge! 

Intermittent fasting or time-restricted eating may offer additional benefits for blood sugar management and brain health. These strategies involve structured eating patterns that can help regulate blood sugar levels and promote metabolic flexibility. However, there is no one-size-fits-all approach. It’s advisable to work with someone who can provide personalized guidance and support based on specific circumstances and health goals. 

By embracing proactive blood sugar monitoring and exploring individualized approaches, individuals can take charge of their brain health and make informed choices to support cognitive function.

Imbalanced blood sugar levels, insulin resistance, and inflammation in the brain have been identified as contributing factors to cognitive decline and the development of Alzheimer’s disease.

Understanding the role of blood sugar in brain function, it is important to maintain stable blood sugar levels for optimal cognitive performance, memory, and concentration. 

Strategies for balancing blood sugar and supporting brain health include:

• adopting a whole food, plant-based eating pattern
• incorporating mindful eating habits
• balancing macronutrients
• ensuring adequate micronutrients
• engaging in regular physical activity

By prioritizing brain health and implementing these strategies, individuals can experience the potential for improved cognitive function, enhanced well-being, and long-term brain vitality. Let’s make conscious choices, nurture our brains, and embrace a healthier future for our minds.

Do you need help understanding your lab markers?  Let me know! I can help.

Need help getting your blood sugar in balance?  Maybe you need help adopting a whole food plantbased diet, that is my specialty! 

Click here and select Discovery Call.  We can chat and see if working together would be the right choice for us.