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if you’re like me and you’re someone that’s trying to get the most out of your body in mind not only in the gym in the kitchen but also in the workplace and at home with your family then you’re going to want to start paying attention to how inflammation affects your brain and here’s the thing we don’t always know when it’s affecting our brains so let’s take a deep dive into what triggers brain inflammation but also the steps that you can take to start taking back control of your body and your mind when it comes to inflammation you are tuned into the Internet’s leading performance nutrition and fat loss channel new videos on Tuesdays Fridays and Sundays there’s a red subscribe button that I need you to hit and then I want you to pound that little bell icon so you can turn on notifications and know whenever I go live now I want to make sure that you check out mud water down below so mud water these guys are really cool so I met them and they told me about their whole story their whole story is about helping people get off of caffeine now I know how much you guys love caffeine and much you love your coffee but sometimes you’re trying to wean off of it or you just want something you can have in the afternoon so mud water has put together a pretty cool group of compounds that actually can help you get off of caffeine but more importantly just give you a substitute talking things that are still going to give you that pick-me-up but not completely send you over the edge like caffeine would so I encourage you to check them out plus they’re also just doing great things for the community and they’re doing great things for the world now let’s get into some science so let’s take a look at how this really works in the foods that you can use to start improving your brain function and reduce that brain inflammation I’m gonna leave right off with some research ok and this particular study was performed at the University of Illinois urbana-champaign and what they were looking at was particularly a virus reaction within the body in terms of brain inflammation so what they did is they took pigs and they injected them with a specific virus and they monitored the reaction within the brain well what they found was that those that were injected with a virus had an increase in what is called microglia microglia is an immune cell so there is an immune response well consequently there was also an increase in gene expression when it came down to inflammatory reactions so there was an increase in inflammation in the brain well to add insult to injury those that experience the brain inflammation also performed poorly on spatial awareness tests what does this simply mean it means flat-out that there is a strong correlation between inflammation in the brain and poor cognitive function period end of story now there’s also been a lot of links with depression and inflammation as well in fact a 2006 German study took a look at this and found that those that were prescribed SSRIs which are typical antidepressants had much less of a response in their depression than if their SSRIs were combined with an anti-inflammatory lycra boxin now I’m not saying that you go out and you just take pharmaceuticals not by any means but the simple science shows that brain inflammation and depression are definitely improved when SSRIs are combined with an anti-inflammatory so this just goes further and proves the point that brain inflammation is linked to a lot of negative things so what ultimately causes this brain inflammation though we have to take a little bit of a deeper dive well the main thing is our diets okay high fat high sugar diets now studies have shown that if you combine high fats and high sugars you will have an increase in brain inflammation but additionally we have to look at things like a leaky gut so poor digestion we also have to look at simple things like environmental toxins and overall stress all things that quite honestly can be somewhat out of our control but how do we fix this how do we start taking measures to really feel better and tackle that brain inflammation so we can get our minds back here are three simple ways that you can make that happen the first one is turmeric I talked about it in so many videos but here’s the thing turmeric reduces the gene expression that’s associated with inflammation okay it reduces something known as nuclear factor Kappa B which are probably becoming a little bit familiar with because I’m talking about it a lot lately this nuclear factor Kappa B regulates inflammation within the body sort of from the epicenter so turmeric plays a big role in reducing that which means that it can help us out with inflammation not only throughout the body but also in the brain help turn off the switch that triggers that additional inflammation in the brain okay the next thing that you can do is take DHA or fish oil now here’s the thin doukas the hexanoic acid DHA is only one component of fish oil if you were to look at typical omega-3s or fish oil you’re gonna see that there’s EPA and DHA and both are really really efficient at reducing inflammation within the body but eh-eh in particular is very effective at working on the brain in fact a lot of studies have shown that DHA reduces inflammation in the hippocampus portion of the brain the hippocampus is the area that we generally look at when we’re measuring inflammation or measuring any kind of cognitive function so since DHA has that effect that’s definitely what you want to be focusing on so when it comes down to looking for the right kind of fishel or the right kind of omega-3 you want to be focusing on that DHA as much as possible simply because it’s going to affect inflammation and in those inflammatory cytokines a lot more ok the next one that you want to get a lot of is green tea now this is particularly interesting because green tea does something unique you see it contains something known as EGCG that’s epic ala catechin three Gale eight now what this EGCG does is it crosses the blood-brain barrier not many things can cross the blood-brain barrier so since EGCG is a natural anti-inflammatory and it has the ability to cross through the blood-brain barrier you’re really able to work on brain inflammation at it’s very best in fact there’s some research to back that up as well in fact in a 2004 study in the Journal of immunology they took a look at mics that were injected with something known as autoimmune encephalomyelitis now autoimmune encephalomyelitis is essentially where you have a disease that affects the myelin sheath of the nerve and breaks it down well what they found is that the mice that had EGCG or green tea in the picture as well had significantly less neuronal damage and also had significantly less inflammatory cytokine response associated with the illness now what that simply tells us is that the brain response from EGCG is extremely powerful so that’s a triple threat combination then you can use taking turmeric doukas a hexanoic acid an epic Gallic addict in three Gailey it’s a fancy way of saying EGCG or green tea combining those throughout the day if you’re someone that’s dealing with a lot of cognitive decline or general brain fog might be the solution that you need to start feeling your best again as always keep it locked in here on my channel and make sure if you have any ideas for future videos to comment below so that we can tackle those I’ll see you in the next one
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3 Best Ways to Reduce Brain Inflammation – Thomas DeLauer
The Brain and Inflammation
When our body is inflamed, we can usually tell through the sensation of pain. Our brains, however, lack pain receptors, so we are unable to feel when our brains are inflamed.
Many studies have been conducted that link inflammation in the brain and decreased mental performance or health.
Depression medications are generally directed to boost serotonin and norepinephrine signalling. These therapies are not always successful for those suffering from depression.
A 2006 German study split depression patients into two groups: one group took only a traditional antidepressant reboxetine, and a second group took reboxetine and an anti-inflammatory drug celecoxib.
Those in the second group improved significantly more than those in the first group, showing that a reduction in inflammation had an impact on boosting mood.
What can lead to inflammation in the brain?
As we have seen, infections and cancer can lead to inflammation in the brain, but these are not the only contributors.
Researchers have even found that when rats are exposed to diets high in fat and sugar, inflammatory markers in the hippocampi increase and their spatial memory ability worsens, so what we eat can lead to neural inflammation as well.
So inflammation in the brain can lead to short-term cognition problems, short and long term mood impairment, and even to long-term neurological diseases such as Alzheimer’s.
What can we do to reduce this inflammation?
Top 3 Foods to Reduce Brain Inflammation
Not all foods that can help reduce inflammation in the body will help the brain – this is because not everything we consume can cross from the bloodstream and into the brain.
Curcumin, the main active component of turmeric, has been found to exhibit activity against many neurological conditions, including Alzheimer’s disease, multiple sclerosis, age-associated neurodegeneration, Parkinson disease, schizophrenia, depression, and many more.
Research has found many mechanisms through which curcumin may help to protect against Alzheimer’s Disease.
It can help reduce inflammation, suppress oxidative damage, and reduce amyloid accumulation.
2. Omega-3 Fatty Acids: Cold Water Fish, Flax Seeds, and Walnuts
DHA in particular has been found to be correlated with depression – DHA deficiency is linked to depression symptoms.
In Western cultures, we consume far too many omega-6 fatty acids and too few omega-3 fatty acids.
One way to boost our brain health is to consume fewer omega-6 fatty acids, commonly found in processed foods in the form of soy, corn, canola, and safflower oil.
We can then consume more foods rich in omega-3 fatty acids, including cold water fish, such as salmon and sardines, seaweed, walnuts, and flaxseeds.
3. Organic Green Tea and Organic Matcha Green Tea
Green tea contains a compound EGCG (epigallocatechin gallate) that is a powerful anti-inflammatory and antioxidant, and is able to pass the blood-brain barrier.
The animal model of multiple sclerosis is experimental autoimmune encephalomyelitis (EAE).
In a 2004 study on mice published in The Journal of Immunology, mice who were infected with EAE were given oral EGCG at initiation or after the onset of EAE.
It was found that EGCG reduced neuronal damage and limited brain inflammation, leading to reduced clinical severity for mice whether given at initiation or after onset of EAE.
1. The brain inflamed
2. Respiratory viral infection in neonatal piglets causes marked microglia activation in the hippocampus and deficits in spatial learning
3. Green tea epigallocatechin-3-gallate mediates T cellular NF-kappa B inhibition and exerts neuroprotection in autoimmune encephalomyelitis
4. Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune, and neoplastic diseases.
5. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA
6. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health
7. An inflammatory theory of brain disease