By Lauren Keating

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It was once believed that human beings could not grow new brain cells. 
We thought wrong. 

Most of our brain cells, specifically neurons, are developed before birth and increase with early development. The average adult has more than 80 billion brain cells. Brain cells die from aging, injury, trauma, disease, and lifestyle factors. They do not divide in the same way as other cells. 

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Recent research has revealed that neurogenesis, which is the brain's ability to produce new cells, is indeed possible. What’s particularly fascinating is that neurogenesis can continue as we age and may even occur in seniors. This is significant for individuals who are experiencing early signs of memory loss or cognitive decline.
  According to physician and nutritionist Dr. Terry Shintani, neurogenesis happens in the hippocampus, the inner part of the brain. "That's where memory resides," he said. "This makes a difference in retraining memory, which is a major factor in dementia."
   Harvard Medical School reports that the brain can produce up to 1,500 neurons daily. Although neurogenesis decreases with age, it is influenced by diet, exercise, and even sleep. 
   Diets that are rich in fruits, vegetables, whole grains, and healthy fats help reduce inflammation and stress, two factors that play a role in decline. 
   Dr. Shintani said inflammation in particular should be avoided because it can cause "beta-amyloid plaques and neurofibrillary tangles that are characteristic of Alzheimer's disease."
   Circulation also plays a role in cognitive function. This includes macrocirculation, which is linked to cholesterol and the hardening of arteries. "What people don't know is there's microcirculation, which is affected by what's called glycation. That's when sugar sticks to, well, everything." 

To decrease inflammation and promote circulation, avoid sugar and consume foods rich in nitrates, such as leafy greens like spinach, arugula, and beets, which the body converts into nitric oxide. 
   Dr. Shintani recommends plant-based diets to boost nitric oxide levels, which support learning, memory, and neuroprotection. "Nitric oxide opens up the blood vessels, improving not only brain function, but it also improves athletic performance," he added. 
 

Foods For Stimulating Brain Cell Growth

Plant-focused, low fat, diets with some fish intake - like the traditional Hawaiian diet and the Mediterranean diets - are great for supporting brain health. 

    A link between brain health and diet lies in foods with the brain-derived neurotrophic factor (BDNF), 
a protein essential for the survival, growth, and maintenance of neurons. BDNF enhances brain function including learning and memory. Eating a diet that again is rich in fruits, vegetables, and healthy fats, can naturally elevate BDNF levels. Blueberries and mushrooms are among the foods that promote neurogenesis. 
   A study published by the National Library of Medicine (NIH) found that older participants with early memory decline had improvements in memory function after consuming a blueberry juice supplement.

A six-year study led by Dr. Lei Feng from the National University of Singapore found a 50 percent reduction of dementia in seniors who consumed more than two portions of mushrooms a week. 
   Antioxidants in both foods are linked to impacting the positive results, with studies on Lion's Mane mushrooms also further validating the promotion of brain cell repair and the prevention of neurodegenerative diseases when consumed. Sunlight and gut flora (microbiome) also directly help to promote BDNF. 

   While supplements can help promote brain health, Dr. Shintani says we shouldn't to rely on them. 
"Your diet is 99 percent of what you consume, and that's maybe one percent. Which one is going to impact your health more," he said. 

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Top Foods For BDNF

• Blueberries
• Mushroom
• Green tea
• Red grapes
• Olive oil
• Soy products
• Turmeric
• Coffee
• Dark chocolate 

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Foods To Avoid For Cognitive Decline Prevention
Diets high in sugar and processed foods should be avoided. When sugar bonds with proteins or lipids advanced glycation end products (AGEs) are formed. AGEs can build up in the tissues and lead to inflammation - and the walls of the capillaries thicken - which can lead to complications like cognitive decline from poor circulation and diseases like diabetes.
    "If you can't pronounce it, don't eat," Dr. Shintani said of ingredients in processed foods. 
As a holistic physician, Dr. Shintani stressed that diet alone cannot solely support cognitive function. 
    "I look at the whole picture because there are so many factors," he said. Factors that negatively influence brain health include toxins, alcohol, and sugar. "You have to avoid the things that can injure the brain," Dr. Shintani stressed.
    This information gives us the green light to enjoy that extra cup of green tea this winter. 

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