Scientists believe chronic inflammation may be a leading cause of brain damage, from killing healthy brain cells to interfering with message transmission between neurons. Studies have also found inflammation can damage cerebral blood vessels and even cause strokes. A twenty year study – the Honolulu Heart Study – found chronic inflammation caused a five-fold increase in strokes.
Dr. Joseph Rogers has spent decades studying the effects of chronic inflammation on the brain. He believes the normal immune response, which is a protective process that fights off pathogens and responds to injuries, gets out of control. Microglial cells, which are immune cells in the central nervous system, over-react and destroy healthy brain cells.
Other studies support this, finding that high levels of C-reactive protein (CRP) in the blood are linked to a greater risk of cognitive impairment and dementia. A Mayo Clinic study, for example, found a 40% higher risk of cognitive impairment in study participants with higher CRP levels. You can find your CRP level with a simple blood test.
One of the primary causes of inflammation is a diet high in omega-6 fats, which trigger inflammation when they are metabolized. The by-products of omega-6 metabolism, such as prostaglandins and cytokines, have even been called “neurotoxins” by many researchers because they are know to kill brain cells.
A three year Dutch study of 1300 men, from 64-84 years of age, found those who ate higher quantities of omega-6 fats in their diet had a much higher risk of cognitive impairment. Those who ate the most omega-6 fats were 250% more likely to show signs of cognitive impairment than those who ate the least.
Today, most Americans eat far too much omega-6 fat and too little omega-3. Nutritional experts estimate the ratio is about 15 to 1, while our ancestor’s ratio was closer to 1 to 1. To help prevent the damage to your brain caused by too much omega-6 fats, here’s where to focus:
Eliminate or reduce the use of soybean, corn, safflower or sunflower seed oil – all high in omega-6 fats. Avoid using salad dressings, mayonnaise or margarine made from these unhealthy oils. Read the labels on processed foods such as chips and popcorn that use these oils. Instead, substitute healthy oils such as canola, flax and olive oil, all of which have low amounts of omega-6 fat.
To further fight inflammation, take a fish oil supplement. Other anti-inflammatory supplements include alpha-lipoic acid, Coenzyme Q-10, green tea and Vitamins A, C and E. Fruits and vegetables are packed with antioxidants that can also reduce inflammation. Try for an assortment of colorful fruits and vegetables, as many of the important healthy phytochemicals are found in the pigment of the plants. Be sure to check with your health care provider or pharmacist about possible interactions between supplements and any prescription drugs you may be taking.
As Dr. Joseph Rogers, senior scientist at the Sun Health Research Institute says, “Our best hope lies not in treating patients with advanced Alzheimer’s disease, but preventing the disease before all the damage to the brain has been done.”
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