In the fast-paced world of healthcare, nurses see firsthand how diet and lifestyle impact patients’ physical health, but brain health is often overlooked. Emerging research shows that nutrition can be one of the most powerful tools for supporting brain function and preventing cognitive decline. Certain foods, nutrients, and lifestyle changes have been shown to significantly impact conditions like dementia, ADHD, migraines, and anxiety, among others.
In my own practice, I have seen these types of chronic health conditions improve drastically and even fully heal. What's more, nurses and nurse practitioners tell me EVERY DAY stories of true healing and wellness when addressing nutrition as an intervention for optimizing brain health. They are helping their patients HEAL! As functional nurses, understanding these connections can empower us to guide patients toward diets that not only benefit their bodies but also protect their minds.
Dementia and Alzheimer’s: The Link Between Brain Health and Blood Sugar
You may have heard Alzheimer’s disease referred to as “Type 3 Diabetes,” a term that reflects the strong association between insulin resistance, blood sugar regulation, and cognitive decline. High blood sugar and insulin resistance have been shown to damage brain cells over time, potentially leading to neurodegenerative diseases like Alzheimer’s. Functional nurses are skilled in identifying even subtle, early signs of insulin resistance- well before a diagnosis of even prediabetes- that can put patients at risk of developing "Type 3 Diabetes" literally DECADES before symptoms emerge! By managing blood sugar levels through diet, patients can help reduce the risk of dementia and slow cognitive decline. Many of nurses report using functional medicine interventions to REVERSE symptoms of this alarming condition.
Foods to Support Brain Health:
Healthy fats (like those found in avocados, olive oil, and nuts) support brain cell structure and function.
Low-glycemic foods (such as leafy greens, non-starchy vegetables, and berries) can help regulate blood sugar levels and reduce inflammation.
Antioxidant-rich foods (like dark berries and colorful vegetables) help reduce oxidative stress, a contributor to cognitive aging.
ADHD: The Role of Food Additives and Dyes
For children and adults with ADHD, diet can be a game-changer. Research shows that certain food additives, such as artificial dyes and preservatives, may trigger or worsen ADHD symptoms. While more studies are needed, anecdotal evidence and emerging data suggest that removing food additives and switching to a nutrient-dense diet can improve focus, behavior, and overall brain function in people with ADHD.
Foods to Support Focus and Reduce Symptoms:
Natural, unprocessed foods: Whole foods without added colors or preservatives reduce the risk of adverse reactions.
Omega-3-rich foods (like salmon, chia seeds, and walnuts) are linked to improved cognitive function and may enhance focus.
Magnesium-rich foods (such as leafy greens and almonds) have been shown to help manage hyperactivity and mood stability.
Tip for Nurses: Educate parents of children with ADHD on the benefits of reducing processed foods and increasing nutrient-dense options. Simple swaps, like replacing sugary snacks with fruit, can make a noticeable difference. Skilled holistic nurses can even lead groups supporting families through this process.
Anxiety: Nutrients that Calm the Mind
Anxiety disorders are on the rise, and diet can play a key role in helping to manage symptoms. Nutritional imbalances, especially in magnesium, B vitamins, and omega-3 fatty acids, are often linked to increased anxiety. By supporting patients with dietary recommendations, nurses can help them manage stress and improve their overall mood and mental health.
Foods to Support Calm and Balance:
Magnesium-rich foods (such as spinach, pumpkin seeds, and dark chocolate) are known for their calming effects on the nervous system.
B-vitamin-rich foods (like eggs, leafy greens, and legumes) support neurotransmitter function and reduce stress.
Omega-3s (found in fatty fish, flaxseed, and walnuts) have been shown to improve mood and reduce symptoms of anxiety and depression.
Migraines: Nutrition’s Role in Reducing Triggers
Migraines can be debilitating and are often triggered by food sensitivities and nutrient deficiencies. Certain foods, like those containing caffeine, artificial sweeteners, or processed meats, can trigger migraines in sensitive individuals. Increasing magnesium and certain B vitamins has also been shown to reduce the frequency and severity of migraines.
Nurses trained in functional medicine can work with patients to identify their unique food triggers and other root causes of their migraines. Patients are absolutely capable of having a significant reduction of frequency and severity, but MANY patients report total resolution of their migraine symptoms when working with a functional nurse.
Foods to Help Reduce Migraine Frequency:
Magnesium-rich foods (such as avocados, nuts, and leafy greens) help to reduce the frequency of migraines by relaxing blood vessels.
Vitamin B2 (riboflavin)-rich foods (like eggs, lean meats, and dairy) are linked to a reduction in migraine frequency.
Hydration-supportive foods (like cucumbers and watermelon) help to prevent dehydration, a common migraine trigger.
Depression: Supporting Neurotransmitters Through Diet
Nutritional psychiatry is increasingly showing that diet can influence mood disorders like depression. Low levels of key nutrients like omega-3 fatty acids, folate, and zinc can exacerbate depressive symptoms. We also need specific nutrients in adequate supply in our diets to make the neurotransmitters in our brains that regulate our mood! Diets low in these nutrients can absolutely be at the root cause of a patient's mood disorder.
Foods to Support a Positive Mood:
Omega-3-rich foods (like salmon and chia seeds) have been linked to mood regulation and improved mental health.
Folate-rich foods (like spinach, asparagus, and lentils) support serotonin production, a neurotransmitter that contributes to feelings of happiness.
Zinc-rich foods (like pumpkin seeds and chickpeas) are essential for brain function and have been linked to improved mood.
The connection between brain health and nutrition is a powerful one, offering a path to cognitive wellness and mental clarity.
Whether it’s helping a patient manage anxiety or guiding a parent toward dietary changes for a child with ADHD, functional nurses can play a vital role in supporting mental and neurological health through nutrition.
Diet is just one piece of the puzzle, but it’s a crucial one. For nurses, understanding these connections can open new doors to a rewarding, patient-centered approach to care. If you’re ready to explore how functional medicine can transform your nursing practice, visit www.brigittesager.com for more resources and to view educational offerings related to nutrition and functional medicine.
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