2732: Good Foods for Brain Health - Curing Brain Fog & Migraines Through Your Diet

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[00:00:27] It's another Q&A edition of Optimal Health Daily, and I'm Dr. Neal, your host of the show. Welcome back to another special Friday edition of Optimal Health Daily, where I answer your questions. On the other days, I read health and fitness blogs to you like an audiobook. But for now, let's get right to today's question and start optimizing your life.

[00:00:52] Today's question came via email. Jaleesa writes,

[00:00:55] What are good foods for brain health, particularly things like brain fog or migraine?

[00:01:01] Thank you for taking the time to send in your question, Jaleesa. Brain fog is a tricky topic because there's no actual definition for it.

[00:01:09] Usually, when someone refers to brain fog, they're talking about experiencing symptoms like not being able to focus, concentrate, or pay attention.

[00:01:18] And depending on the person, they may experience one of these symptoms or all of them.

[00:01:23] And each symptom may feel more severe than the others.

[00:01:27] Now, a migraine headache is a recognized medical diagnosis.

[00:01:31] But like brain fog, the symptoms may be different for each person.

[00:01:35] The most common migraine symptoms are sensitivities to sound, light, movement, and smells, and nausea and vomiting.

[00:01:44] Now, let's go back to brain fog.

[00:01:46] Even though there's no formal definition for it, pretty much all healthcare professionals agree that it's a real thing.

[00:01:52] The problem is, since the symptoms can be kind of vague, it's hard to know what causes it.

[00:01:58] And if we don't know what the root cause of brain fog is, it can be difficult to know what can be done to prevent it.

[00:02:05] This is pretty much the same for migraines.

[00:02:07] The actual causes of migraines are difficult to know.

[00:02:11] That doesn't mean that if we experience brain fog or a migraine, nothing can be done and we should just give up and lose all hope.

[00:02:18] I'm definitely not saying that.

[00:02:20] It just means it becomes even more important to really know ourselves and our bodies.

[00:02:25] And in fact, some researchers do believe that, in some cases, brain fog and even migraines may start in the gut.

[00:02:34] Alright, so let's get into some of the more commonly reported causes of brain fog and migraines.

[00:02:41] And again, these may be different for everyone, but listen on to see if these may ring true.

[00:02:47] Stress, anxiety, and depression.

[00:02:49] A lack of sleep or a lack of quality sleep, which could also be related to stress, anxiety, and depression.

[00:02:56] Low blood sugar, and this could be from not having eaten anything for a while.

[00:03:01] Hormonal changes, like those that experience menopause.

[00:03:05] A flare-up of an autoimmune condition like lupus.

[00:03:08] Being on certain medications.

[00:03:10] A nutrient deficiency like iron or vitamin B12.

[00:03:14] And yes, consuming not-so-nutritious foods.

[00:03:18] Some researchers believe that brain fog and migraines could be related to our immune system.

[00:03:24] Specifically, the immune system, for some reason, becomes hyperactive.

[00:03:28] And because the immune system is hyperactive, one of the side effects could be inflammation in the brain.

[00:03:34] This inflammation in the brain may make it more difficult for the brain to process information,

[00:03:39] which is a common brain fog symptom.

[00:03:42] Or a hyperactive immune system may lead to changes in the ways the brain makes protective proteins,

[00:03:48] or how the vessels in the brain stretch and flex,

[00:03:52] which will then lead to symptoms of migraine headaches.

[00:03:55] So, how is it possible that brain fog and migraines could relate to the foods we eat?

[00:04:00] Well, I mentioned that some researchers believe that both may start in the gut.

[00:04:05] Okay, so how is that possible?

[00:04:07] Well, the majority of our immune cells are found, guess where?

[00:04:11] In the gut.

[00:04:13] So, if the gut isn't receiving the nutrients it needs, then the immune system may suffer.

[00:04:19] Also, if the gut isn't working like it should,

[00:04:22] it may not absorb nutrients like vitamins and minerals like it should.

[00:04:26] Okay, so knowing this, are there things we can do to avoid brain fog or migraines

[00:04:31] or make the symptoms go away faster?

[00:04:34] Yes, here are some suggestions.

[00:04:36] Eat mostly whole foods and foods with less added sugar.

[00:04:40] This will help keep the immune cells in the gut healthy.

[00:04:43] This is because whole foods will have more dietary fiber, vitamins, and minerals,

[00:04:48] all of which help strengthen the health of the intestines.

[00:04:51] For those that suffer from migraines, the most common trigger foods in general are chocolate,

[00:04:57] cheese, nuts, citrus fruits, processed meats, monosodium glutamate or MSG,

[00:05:04] the artificial sweetener aspartame, and deep fried foods.

[00:05:09] Next, stay hydrated.

[00:05:11] Water is usually the best option.

[00:05:14] You know you're perfectly hydrated when your urine is a light yellow lemonade color.

[00:05:18] Next, limit alcohol.

[00:05:20] Alcohol tends to slow things down, especially our ability to think and process information,

[00:05:26] which again, would add to brain fog.

[00:05:29] Alcohol is also a very common trigger for migraines,

[00:05:32] and more than two drinks per day may damage the lining of the gut,

[00:05:36] which again, may make migraines and brain fog more likely to happen.

[00:05:41] And next, see how your body responds to caffeine.

[00:05:45] Some with brain fog, or those that experience migraines,

[00:05:49] may benefit from cutting back or avoiding caffeine altogether.

[00:05:53] Others may actually find that cup of coffee or tea relieves brain fog or a migraine headache.

[00:05:58] So here, again, it's best to know your body.

[00:06:02] Beyond food, other lifestyle habits to help prevent brain fog or migraine headaches

[00:06:07] would be managing our stress, again, getting enough sleep,

[00:06:11] and if anxiety or depression are ongoing, discussing these symptoms with your doctor.

[00:06:21] Thank you again for taking the time to send in your questions, Jaleesa.

[00:06:24] Now, if you want to submit a question and have it answered right here on the show,

[00:06:29] you can email a question to health at oldpodcast.com.

[00:06:34] You can also call in your question.

[00:06:35] The number is 161-ILOVE-OHD.

[00:06:40] That's 1-614-568-3643.

[00:06:45] Or, you can submit your audio question at oldpodcast.com slash ask.

[00:06:51] All right, that's another Q&A edition of Optimal Health Daily.

[00:06:55] Thank you so much for listening every day and all the way through,

[00:06:58] and I'll see you back here tomorrow and over the weekend where your optimal life awaits.