An Intricate Relationship
We often overlook the interconnectedness of our body and brain, failing to recognize the impact each internal system has on the other. However, the brain and the rest of our body are intricately wired together through a remarkable defense mechanism known as the blood-brain barrier (BBB). Acting as a vigilant gatekeeper, the BBB regulates the substances entering and exiting the brain, protecting our neural tissue from harmful invaders.
A Weakening Defense
As we age, the BBB naturally weakens, possibly allowing the entry of substances that are normally restricted. Diseases, inflammation, and autoimmune disorders can also compromise the BBB, increasing its permeability and potentially leading to the progression of neurological conditions such as dementia, Alzheimer’s, multiple sclerosis, depression, and anxiety.
Protective Measures
Fortunately, there are steps we can take to maintain the integrity of our brain’s defense system. Here are some suggestions:
Avoid Plastic
Plastic not only harms the environment but also poses a risk to the BBB. Microplastics, which are linked to chronic diseases like Parkinson’s and Alzheimer’s, have been found to cross the BBB and reach the brain. Opt for reusable bottles made of shatter-proof glass or stainless steel to minimize the risk of harmful chemicals leaching into liquids.
Embrace Red Wine
Resveratrol, an antioxidant found in the skin of red grapes, has been found to restore the integrity of the BBB. Consuming a small glass of red wine, particularly varieties made from grapes with thicker skins like Malbec and Pinot Noir, can provide this brain-boosting antioxidant. Alternatively, consider taking a resveratrol supplement.
Get Moving
Regular physical activity has been associated with improved BBB integrity. Aim for the recommended 150 minutes of exercise per week, or streamline your sessions into a single 23-minute High Intensity Interval Training (HIIT) workout for maximum benefits.
Indulge in Pleasant Scents
Inhalation of pleasant fragrances has been studied for its potential treatment in neurological diseases. Nice smells can reduce chronic stress, which can compromise BBB integrity. Keep a pouch of dried lavender or a blend of calming essential oils on hand to inhale and melt away stress.
Incorporate Healthy Fats
Consuming enough omega-3 fatty acids, commonly found in fish, contributes to the structural integrity of the BBB and reduces inflammation. Include two palm-sized portions of sustainably sourced oily fish, such as sardines, mackerel, anchovies, salmon, or herring, in your weekly diet. Additionally, add a variety of nuts and seeds, such as walnuts, almonds, and cashews, for their different nutrient profiles.
By taking these measures, we can help protect our brain for as long as possible, ensuring the BBB remains strong and effective in safeguarding our most vital organ.
