Strategies to Grow A Healthy Brain

Anastasia Banicki-Hoffman, MDChild & Adolescent Psychiatrist

Integrative Child & Adolescent Psychiatry, PLLC

Cholesterol▪ The brain is the most cholesterol rich organ in the body

▪ 60% of the brain weight is FAT

▪ The optimum cholesterol level appears to be between 160 and 200 mg/dL blood serum

▪ Cholesterol levels below 160 mg/dL is associated with increased mortality and increased risk of psychiatric disorders, neurological disorders, infectious diseases, and cancer

▪ Low cholesterol decreases the number of serotonin receptors in the brain

Risks from low total cholesterol▪ Increased rate of school suspension

▪ Increased violent behavior and aggression

▪ Increased anxiety

▪ Increased suicide

▪ Increased depression and bipolar disorder

▪ Increased cancer

▪ Increased chronic fatigue syndrome

▪ Increased stroke rate

▪ Increased infection susceptibility such as gastrointestinal infections

What is your child’s cholesterol level?▪ Know your child’s cholesterol level

▪ Cholesterol is the precursor of all of our hormones (steroid hormones, estrogens, testosterone, cortisol, and aldosterone)

▪ Cholesterol is needed for fat digestion and vitamin absorption

▪ Foods rich in cholesterol are egg yolks, liver, shrimp

Essential Fats▪ All cell membranes in the body contain fat

▪ Fat is especially important to the brain

▪ Fat makes up 60% of our brain with 25% being DHA (docosahexaenoic acid), the most abundant fat in the brain

▪ Essential fatty acids cannot be made by the body and must be taken in through diet

▪ Two specific omega 3’s are important to brain health: EPA & DHA

▪ Neurotransmitters – Every aspect of neurotransmission involves adequate functioning of omega 3’s

Symptoms of Essential Fatty Acid Deficiency▪ Dry, scaly (chicken) skin patches – looks like permanent goose bumps

and is often seen behind the arms – called keratosis pilaris

▪ Dry hair with straw-like texture

▪ Excessive earwax buildup or visible earwax

▪ Excessive thirst

▪ No sense of thirst

▪ Toe walking – can be essential fatty acid deficiency or yeast overgrowth

▪ Eating butter or margarine by itself

Essential Fatty Acids▪ Where Do I get this from?

▪ Food – fish, nuts & seeds, beef, lamb, egg yolk, butter/ghee, flax seeds, hemp seeds, walnuts & algae based DHA

▪ Fish oil/cod liver oil supplements – liquid or gel caps – not gummies

▪ Avoid processed foods

▪ What are the side effects of fish oil?

▪ Too much fish oil can cause loose stool or tummy ache

▪ Avoid if you have a fish allergy

▪ Theoretically, it can act as a blood thinner (above 3000mg) – stop 1-2 weeks prior to any elective surgery

▪ Hyperactivity in children with a carnitine or taurine deficiency

How to Read Fish Oil Labels▪ Don’t look at the how much fish

oil the front of the bottle claims

▪ Look at the label on the back of the bottle

▪ Look at the serving size

▪ Look at DHA & EPA

▪ Look at Total Omega 3

Zinc▪ Involved in more than 300 enzyme and hormone pathways

▪ Zinc is needed to make dopamine & serotonin, the neurotransmitters involved in focus and mood

▪ Many medications prevent zinc uptake (especially acid reflux medications)

▪ Those at greatest risk of zinc deficiency are vegetarians because of a lack of red meat and poultry intake

▪ Strongly associated with picky eating

Duties of Zinc▪ Aiding in the manufacture of DNA and proteins

▪ Assisting the immune system as it fights off viruses and bacteria

▪ Helping wounds heal

▪ Regulating neurotransmission in the brain

▪ Making it possible to taste and smell

▪ Aiding in the synthesis of all enzymes required to digest fats, carbohydrates and protein

Physical Symptoms of Zinc Deficiency▪ Poor growth

▪ Acne on the back, face, shoulders

▪ Dry skin

▪ Photophobia or poor twilight vision

▪ Angular stomatitis

▪ Enlarged tonsils in a child

▪ Impaired wound healing

▪ Cracks and splitting of skin on fingertips, fingernails that are weak

▪ White spots or pitting on fingernails

▪ Poor immune function

▪ Zinc is also critical for smell and taste

Physical Symptoms of Zinc Deficiency

Angular stomatitis Meuhreke’s lines

How does low zinc affect your brain?▪ Decreased appetite and meat

avoidance

▪ Decreased taste and smell

▪ Insomnia and poor sleep habits

▪ Depression

▪ Attention difficulties

▪ Bloating and Gastrointestinal discomfort

▪ Poor essential fatty acid metabolism

How does low zinc affect your brain?▪ In ADHD: Zinc is a cofactor for dopamine synthesis which affects

mood & concentration

▪ Low zinc depresses both melatonin and serotonin production which affect information processing & behavior in ADHD

▪ Low zinc contributes to poor cognitive function

Nutrient Dense Foods

Zinc

▪ Pumpkin seeds

▪ Nuts

▪ Legumes

▪ Ginger

▪ Oats

Magnesium▪ Magnesium is a mineral used by the body in more than 300 processes

▪ One of the first minerals to disappear from food when processed and one of the first minerals to leave the body when there is stress

▪ Has been used for a long time for sore muscles (ie Epsom salt = magnesium sulfate)

▪ The “anti-stress” mineral

▪ Helps regulate blood sugar levels & blood pressure

▪ Helps keep bones strong

▪ Needed for normal muscle and nerve function

Symptoms of Magnesium Deficiency▪ Depression – magnesium has well documented antidepressant effects

▪ Anxiety, nervousness, irritability

▪ Emotional reactivity

▪ Insomnia – improving magnesium status is associated with better quality sleep; it mimics the action of melatonin

▪ Constipation

▪ Migraine headaches

▪ ADHD (magnesium is needed to make dopamine)

▪ Is usually low in hyperactive children

▪ Difficulty with memory and concentration

▪ Tics, muscle jerks and spasms

Symptoms of Magnesium Deficiency▪ In ADHD: Magnesium deficiency is linked to poor function of

neurotransmitters that control emotion, social reactions, hyperactivity and attention.

▪ In anxiety: Magnesium regulates the HPA axis which controls physical and physiological reactions to stress

▪ In anxiety: Magnesium deficiency can induce anxiety and emotional hyper-reactivity

Causes of magnesium depletion▪ Stress

▪ Caffeine

▪ Soft drinks

▪ Alcohol

▪ Medications

▪ Processed foods

Nutrient Dense Foods▪ Magnesium

▪ Sweet potato

▪ Winter squash

▪ Broccoli

▪ Leafy greens

▪ Seaweed

▪ Nettles - Weeds? If you can't beat them, eat them!

▪ Whole grains

▪ Nuts

▪ Legumes

Vitamin B12▪ A family of compounds manufactured by bacteria, fungi & other

organisms

▪ It has roles in forming red blood cells

▪ B12 works in conjunction with B6 and folic acid to manufacture serotonin and dopamine

▪ Vitamin B12 normal blood level range is between 200-1100 pg/mL

▪ I recommend supplementation to anyone with a level under 600 pg/mL

▪ Levels below 450 pg/mL are associated with neuropsychiatric problems

Vitamin B12▪ Low B12 is associated with

▪ Fatigue

▪ Panic disorders

▪ Anxiety

▪ OCD

▪ Depression

▪ Paranoia & hallucinations

▪ Memory loss

▪ Confusion

▪ Outbursts of temper

▪ Behavioral changes

Symptoms of Vitamin B12 Deficiency

Mental

▪ Irritability

▪ Personality change

▪ Depression

▪ Poor memory

▪ Hallucinations

▪ Violent behavior

▪ Anxiety

Physical

▪ Diminished sense of touch/pain

▪ Clumsiness

▪ Weakness

▪ Tremors

▪ GI problems

Nutrient Dense Foods▪ B12 Rich Foods

▪ Liver

▪ Eggs

▪ Fish

▪ Lamb

▪ Beef

Vitamin D▪ Is a pro hormone and NOT a vitamin (it is a hormone precursor)

▪ It comes from two very different sources: food and sunlight

▪ Cholesterol is the precursor to vitamin D

▪ Vitamin D is very much involved in brain function

▪ Ample amounts of vitamin D are necessary for optimal mental health

▪ Know your level – blood test

▪ An optimal vitamin D level is between 50 and 80 ng/mL

Vitamin D▪ Low vitamin D levels are linked to :

▪ Anxiety

▪ May improve symptoms of depression

▪ Psoriasis

▪ Muscle pain and weakness

▪ Elevated blood pressure

▪ Some forms of cancer & autoimmune disease

▪ Seizures

Vitamin D▪ Supplementation is based on blood levels

▪ Supplements usually come in 1000 I.U. (International Units)

▪ Vitamin D is a fat soluble vitamin – so supplements must be taken either with fatty food or fish oil for absorption