In this video, Dr. Andrew Huberman shares the best foods and diet to optimize brain health and memory. If you’re looking to enhance your diet and overall health, this is a video not to be missed!
Andrew D. Huberman is an American neuroscientist and an associate professor in the Department of Neurobiology and Psychiatry at Stanford University School of Medicine (USA).
The most important dietary factor for brain function is fat
This may come as a surprise, but aside from the brain’s high water content, many parts of the brain, including the integrity of neurons and other cells, are made up of fat.
Neurons and other brain cells have an outer layer called a bilayer membrane, which forms a boundary between cells. This boundary is crucial because the way substances cross it regulates the electrical activity of neurons, allowing them to signal and communicate, helping you think, act, and perform all the wonderful things neurons enable us to do.
These membranes are made of fat, but not the fat stored around your belly or organs. They consist of structural fat, and maintaining the integrity of this structural fat, meaning the health of neurons, comes largely from the food we eat. It’s important to emphasize: the food we eat provides the structural foundation—the building blocks of the neurons themselves—that enable us to think over time.
The fats that make up neurons and other brain cells are different from other types of body fat. So, what are these fats, and what should we eat to support them and the neurons? The answer lies in essential fatty acids and phospholipids, including EPA or DHA, commonly associated with Omega-3 and Omega-6.
Most people get enough Omega-6 from their diet. However, many people don’t get enough Omega-3 to support short- and long-term brain function.
There is substantial research showing that consuming at least one, two, or even three grams of essential fatty acids in the form of EPA daily can positively affect mood and health, comparable to some major treatments for depression without the same side effects.
For those already using antidepressants, supplementing with one to three grams of EPA can allow for a lower dosage of antidepressants while remaining effective. In terms of maintaining normal cognitive function in those not dealing with depression, EPA and Omega-3 appear to play a crucial role.
So, which Omega-3-rich foods should we consume daily?
- The top choices are fish such as mackerel, salmon, herring, oysters, sardines, anchovies, and potentially the top contender for EPA per unit volume, fish roe.
- EPA can also be found in chia seeds, walnuts, soybeans, and other plant-based foods.
Eating Omega-3-rich foods and/or supplementing Omega-3 to achieve over 1.5 grams—ideally two to three grams of EPA daily—can be very beneficial for short- and long-term cognitive function.
Next to fat is sleep quality
Regular, sufficient quality sleep is foundational to all mental and physical health.
If you don’t sleep well consistently, your brain will be affected. You won’t be able to concentrate or learn well, and there is data linking poor sleep quality to dementia or at least worsening pre-existing dementia and similar conditions. So, get your sleep in order.
How do cardiovascular health and exercise affect the brain?
Spend 150 to 180 minutes doing cardiovascular exercise each week. If you choose to incorporate resistance training, that’s great, but 150 to 180 minutes minimum of cardiovascular exercise per week is crucial for heart health, which directly relates to brain health, as the brain consumes a lot of oxygen, glucose, and other nutrients delivered through the blood. If your arteries are clogged and there’s poor blood flow to any area of the brain, your brain will suffer. So, get your cardiovascular health in check.
Watch the full content of the video HERE.
