Neurogenesis and Neuroplasticity

The brain is capable of generating new brain cells. (Neurogenesis.) But the brain needs optimal conditions and optimal nutrition for Neurogenesis to occur.

Diet and Nutrition: A lot of the foods we eat cause inflammation, which inhibits neurogenesis, so it's important to stop eating inflammatory foods. (See list below).

Low-carb High-fat diet: In the absence of sugar, the body burns fat for energy and when doing so, it generates Ketones which fuel the brain. So stop eating starchy foods like bread, pasta, and pastries.

Fats and oils are important because they provide the building blocks for new brain cells. So add lots of healthy saturated fats to your food, especially Coconut oil. Fats also improve the absorption of nutrients in other foods so always use full-fat dressing on salads.

Rest: See above.

Exercise: Sustained aerobic exercise promotes neurogenesis so incorporate brisk walking, cycling, or cardio exercise into your routine.

Dark Chocolate: Flavonoids in cocoa promote neurogenesis because they contain antioxidant and anti-inflammatory agents. But regular chocolate is highly processed such that most of the beneficial flavonoids are stripped out and lots of sugar is added which makes it bad. Dark chocolate is less processed, so it's best to use pure cacao in recipes.

Time Restricted Eating: Consume food in a 8-10 hour window during the day. The long period of time between meals at night triggers a healing crisis which promotes neurogenesis and synaptic plasticity.

Stress: stress reduces neurogenesis, so learn to manage stressful situations in a calm manner. Meditation also helps calm the mind.

Gut Microbiome: Gut health affects mental health and brain health. An overgrowth of bad bacteria causes inflammation in other parts of the body, including the brain. Sugar, refined carbohydrates, medications, and artificial sweeteners feed the bad bacteria. So address your gut health as part of the treatment plan. Probiotics and fiber help, but a proper diet is the best way to cultivate a healthy microbiome.


Stop eating these inflammatory foods-

• soda
• sugar/fructose/corn syrup
• wheat/gluten
• fast foods
• processed foods
• fried foods
• refined carbohydrates
• processed vegetable and seed oils (polyunsaturated fats)
• (safflower oil, canola oil, sunflower oil, corn oil, soybean oil, cottonseed oil)
• Trans fats (shortening, hydrogenated vegetable oils, margarine)

Eat this instead:

• Replace wheat with whole grains. (Paleo flour, quinoa flour, almond flour, coconut flour, chickpea flour, etc)
• Eat a moderate amount of protein, lots of vegetables, some fruit
• cook with lots of healthy saturated fats (animal fats, coconut oil, butter, olive oil).
• bone broth
• Eat cold water fatty fish for the Omega 3 DHA
• Eat organic foods because pesticides contribute to neurodegeneration