I recently attended the Private Lifestyle Medicine Institute (PLMI) Conference: The Keys to Brain Resilience and Recovery here in Chicago, where I had the privilege of learning from some of the nation’s leading integrative physicians and researchers specializing in brain health.
One of my biggest takeaways was encouraging: science is finally catching up with what many of us in lifestyle medicine have believed for years. Growing research continues to show that the choices we make every day—including the foods we eat, the quality of our sleep, how we manage stress, how much we move, and the strength of our relationships—have a profound impact on the health of our brains.
Below are some of the most important concepts I learned, along with practical ways you can support your own brain health.
The Brain’s Immune System plays a bigger role than we once thought
Researchers are increasingly recognizing that many neurological conditions—including Alzheimer’s disease, Parkinson’s disease, migraine headaches, ADHD, autism spectrum disorders, and others—may involve dysfunction of the brain’s immune system.
Specialized immune cells called microglia constantly monitor the brain and help maintain healthy neural connections through a process called synaptic pruning, which removes unnecessary connections while preserving important ones.
Emerging research suggests that:
- Too little pruning early in life may contribute to excessive brain connectivity seen in some individuals with autism and ADHD.
- Excessive pruning later in life may contribute to the loss of neural connections associated with neurodegenerative diseases and migraines.
Because immune cells continually renew themselves, improving overall immune health may offer opportunities to positively influence brain function.
Researchers also discussed several genes involved in brain health—including FOXP3, TCF7, and BDNF—that appear to be influenced by nutrition. Nutrients receiving particular attention include:
- Omega-3 fatty acids, especially DHA
- Dietary polyphenols like EGCG from green tea, curcumin from turmeric, OPCs from grape seed extract, and resveratrol
- Specialized pro-resolving mediators (SPMs)
- Probiotics
Metabolism and Brain Health are closely connected
One fascinating area of research focuses on how metabolism affects the brain. In some integrative circles, Alzheimer’s is known as “Type 3 diabetes”, showing that blood sugar metabolism can play a large role. Blood sugar regulation is largely dependent on good lifestyle habits.
Healthy brain immune cells (called M2 microglia) can shift into a more inflammatory state (M1 microglia) in the presence of poor lifestyle habits. When this happens, inflammation increases, healthy synapses can be lost, and communication between brain cells begins to decline.
Researchers also discussed blood biomarkers, including p-tau217, which has shown promise in helping identify Alzheimer’s disease years before symptoms become obvious.
Certain areas of the brain appear especially vulnerable to metabolic dysfunction, including the:
- Olfactory bulb
- Hippocampus
- Hypothalamus
- Prefrontal cortex
This may help explain why loss of smell, regulated by the olfactory bulb, is often one of the earliest signs associated with Alzheimer’s disease.
Research continues to associate diets high in ultra-processed foods with an increased risk of cognitive decline. Even 1 ultra-processed food per day can increase Alzheimer’s risk by 13%.
On the other hand, compounds such as polyphenols (found in turmeric, pomegranate, green tea, grape seed extract, & resveratrol) and sulforaphane (found in cruciferous vegetables like broccoli sprouts) may help support the brain’s natural antioxidant defenses through activation of the Nrf2 pathway.
Sleep: One of the most powerful Brain healing tools
Healthy sleep is essential for maintaining brain health.
Throughout the day, a chemical called adenosine gradually builds up in the brain, increasing our drive to sleep. Several common habits can interfere with this natural process, including:
- Late-afternoon caffeine
- Daytime naps
- Poor exercise timing
High-intensity exercise earlier in the day appears to support healthy adenosine accumulation, while caffeine later in the afternoon can block its effects.
Deep, slow-wave sleep is particularly important because it allows the brain’s glymphatic system to clear away metabolic waste products and proteins that accumulate throughout the day. This type of sleep occurs in the first few hours of sleep, so it is important not to stay up late.
Simple strategies that support a healthy circadian rhythm include:
- Having a 12-14 fasting period overnight
- Exercising earlier in the day
- Dimming lights 3 hours before bedtime or using melatonin
If you must be on screens till late in the evening, or have trouble winding down at night, a class of herbs called nervines, which nourish the nerves and calm you can be helpful. These include, but are not limited to:
- lemon balm (avoid if you have underactive thyroid)
- hops
- passionflower
- valerian
- skullcap
- gotu kola, and others
Rewiring the Brain: Gut & Nutrition
The gut-brain connection continues to be one of the most exciting areas of neuroscience.
The gut microbiome influences:
- Immune function
- Neurotransmitter production
- Inflammation
- Brain signaling
Many neurotransmitters—including serotonin, dopamine, and GABA—are either produced in or heavily influenced by the gut.
When the microbiome becomes imbalanced, inflammation can increase throughout the body. Researchers discussed growing evidence suggesting that increased intestinal permeability (“leaky gut”) may occur alongside increased permeability of the blood-brain barrier, allowing inflammatory signals to affect the brain.
One of the most important compounds produced by beneficial gut bacteria is butyrate, a short-chain fatty acid that nourishes the cells lining the colon and helps maintain a healthy intestinal barrier.
Healthy butyrate production depends on maintaining beneficial bacteria through:
- Fiber-rich foods or supplements
- Prebiotic fibers
- Polyphenol-rich plant foods
- Omega-3 fatty acids
- Probiotics when appropriate
When inflammation dominates the gut environment, more potentially neurotoxic compounds, such as quinolinic acid, may be made from tryptophan rather than calming neurotransmitters like serotonin.
Some practical strategies for supporting the microbiome include:
- Removing foods and additives that trigger inflammation
- Reducing exposure to pesticides and environmental toxins when possible
- Supporting healthy stomach acid production
- Increasing polyphenol-rich foods such as berries, green tea, pomegranate, and extra-virgin olive oil
- Consuming adequate omega-3 fatty acids
- Gradually introducing prebiotic fibers
- Using probiotics when clinically appropriate
Other Nutriton for a more resilient brain:
Plants contain more than 39,000 known phytochemicals, many of which are now being studied for their effects on brain health.
Two key processes help keep the brain healthy throughout life:
- Neurogenesis – creating new brain cells
- Neuroplasticity – forming new connections between brain cells
Of the two, neuroplasticity may be even more important because it allows the brain to continually adapt and reorganize itself.
Lifestyle factors shown to support neuroplasticity include:
- Approximately 2 grams of omega-3 fatty acids daily (especially DHA)
- 600 mg of polyphenols in food or supplements
- High-fiber diets
- Intermittent fasting
- Maintaining healthy vitamin D levels
- Regular physical activity
- CBD
Choline also deserves special attention. It is essential for methylation and for producing acetylcholine, one of the brain’s most important neurotransmitters. If you aren’t eating adequate amounts, you should be supplementing it to preserve brain health.
Excellent food sources include:
- Eggs
- Beef liver
- Salmon
- Cod
- Dairy products
- Poultry
- Soy
- Shiitake mushrooms
- Beans and legumes
Don’t Overlook the Vagus Nerve
The vagus nerve serves as one of the body’s major communication highways between the brain and the digestive system.
Research continues to investigate vagus nerve stimulation for conditions such as traumatic brain injury, stroke recovery, depression, anxiety, PTSD, and long COVID.
Fortunately, you don’t necessarily need a medical device to support healthy vagal tone. Daily habits that may help include:
- Slow diaphragmatic breathing
- Meditation
- Humming or singing
- Gargling
- Laughing
- Meaningful social connection
One particularly interesting point from the conference was that microglial cells contain oxytocin receptors. This is yet another biological explanation for why genuine human connection, which stimulates the production of oxytocin, may benefit brain health.
Final Thoughts
One message came through clearly during the conference: brain health is not determined by genetics alone.
While our genes certainly matter, the research increasingly suggests that lifestyle choices profoundly influence how those genes are expressed. Nutrition, movement, sleep, stress management, gut health, and meaningful relationships all work together to shape the health of our brains throughout life.
If you’re interested in optimizing your brain health or creating a personalized plan based on your health history and goals, I’d love to help. Together, we can develop a strategy that supports both your brain and your overall well-being. You can book an appointment with me here https://l.bttr.to/c5tOI.
