Keep the brain healthy to help maintain a healthy mood

Brain Awareness Week is a global initiative to help support a healthy brain, right through to old age. Mood disorders, affected by the brain, are a major health problem. The maintenance of a healthy internal balance, including healthy mood balance, may be affected by normal everyday cellular oxidative stress (OS), and the presence of chronic and mild inflammation. However there are ways to help keep our brains healthy and support it with natural ingredients and exercises. BioCeuticals Naturopath Corinne Bett explores how we can keep the brain healthy.

The maintenance of healthy internal balance, including healthy mood balance, may be affected by normal everyday cellular oxidative stress, and the presence of chronic and mild inflammation. These are a common part of modern everyday life.

Studies have found that Nuclear factor erythroid 2-related factor 2 (more commonly referred to as Nrf2), a protein found in the nucleus of our body’s cells, has been found to help the body maintain a balance in its own antioxidants, and in turn, normal inflammation in the body. Interestingly, Nrf2 can be activated by various components found in our everyday diet.

Nrf2 and its role in balancing everyday oxidative stress and inflammation

Nrf2 is a unique protein found in the nucleus of the cell, which is activated when the body’s antioxidant status is out of balance. Oxidative stress can occur as a bi-product of natural metabolic processes in the body, or from reactive oxidative species (ROS) taken in from our normal diet or the general environment around us.

When Nrf2 is activated, it activates other substances in the cell which help to produce our bodies own antioxidants and enzymes which help with detoxification, to help restore antioxidant balance. Activation of Nrf2 can also help to reduce ROS, which in turn can help to reduce inflammation in the body.

Mood and inflammation

Evidence suggests that normal inflammatory processes may play a role in maintaining healthy mood via activation of a protein in the brain called brain-derived neurotropic factor (BDNF).5,6 BDNF is responsible for various functions in the brain, including cognitive function, the preservation of existing brain cells and growth of new brain cells.

Nrf2 activators and our diet

Many substances in our diet can help to activate Nrf2, and help us to maintain healthy antioxidant and inflammatory balance, and in turn, healthy mood balance.

• Sulforaphane/glucoraphanin have been found to help reduce inflammation and increase the ability to cope with daily stress and support healthy emotional wellbeing. These are found in cruciferous vegetables such as Brussel sprouts, broccoli, broccoli sprouts, cabbage.
• Curcumin can help with antioxidant support, and is found in the spice turmeric.
• Quercetin is an antioxidant bioflavonoid, and can be found in citrus fruits, apples, onions, parsley, sage, green tea, red wine, olive oil, grapes, dark cherries, dark berries such as blueberries, blackberries, and bilberries.
• Resveratrol – is also a supportive antioxidant, and is found in high amounts in grapes, wine, grape juice, peanuts, cocoa, and berries of the Vaccinium spp, including blueberries, bilberries, and cranberries.
• Selenium is an important component of many of the body’s enzyme systems and hence may play an important nutritional role in supporting normal antioxidant pathways. This nutrient is common in organ meats, seafood, garlic, Brazil nuts, and multiple Brassica spp including broccoli.

Other tips to help maintain healthy mood

1. Keep active! Regular exercise is important in maintaining healthy mood.
2. Keep a regular sleep pattern, and get enough (7-9 hours per night).
3. Speak with a counsellor, family or friend about your worries.
4. Do fun activities you enjoy!

Cooking cruciferous vegetables

Thorough chewing of raw cruciferous vegetables helps increase their sulforaphane and glucoraphanin content. These vegetables should be eaten raw if possible (broccoli sprouts, cabbage) or only lightly cooked (Brussel sprouts, broccoli). If they are lightly cooked the bacteria in the gut may still be able to absorb some sulforaphane/glucoraphanin.

Brain Awareness Week runs from 13-19 March.