Supporting Optimal Brain health and function + APOE4 genotype

Supporting your brain health and mind isn’t about focusing on just one thing; it’s about taking a holistic approach that includes a variety of practices. I encourage you to gradually introduce more of these strategies into your life. Wherever you are on your journey, think about what small, sustainable changes you can make that will support your brain in the long term and create lasting benefits for your overall well-being.

Lifestyle Considerations:

Sleep
This is incredibly important! Proper sleep is essential for healing and optimal function. One recently discovered system, the glymphatic system, plays a key role in this process. The glymphatic system is responsible for clearing waste and soluble proteins from the central nervous system (CNS). It also helps distribute vital compounds like glucose, amino acids, and neurotransmitters. The glymphatic system is primarily active during deep sleep, making sufficient rest each night one of the best ways to support your brain’s natural detoxification process.

Chronic Inflammation
Inflammation is a vital part of our body’s defense system, but ideally, it should serve its purpose and then resolve. When inflammation becomes chronic, however, it can contribute to a range of health issues, including degenerative diseases, insulin resistance, weight gain, metabolic disorders, DNA damage, and cognitive decline. Our immune systems have become persistently activated due to factors like diet and lifestyle, and addressing chronic inflammation is key to promoting healing and restoring balance in the body.

Chronic Stress
Much like inflammation, stress is a natural response designed to protect us. Imagine being chased by a tiger—your body redirects blood flow to your muscles, preparing you to run at full speed. In this state, digestion and healing are put on hold as your body focuses solely on survival. Today, even though we aren't facing physical threats like a tiger, our perception of stress can still trigger this same physiological response. This can leave us stuck in a state where we're unable to engage the parasympathetic system, which is responsible for rest, digestion, and healing. As a result, blood flow, including to the brain, is compromised.

Toxic Exposure
Today, the level of toxic exposure we face is significant. This includes sources such as ultra-processed foods, food-like products, pesticides, air pollutants, contaminated drinking and bathing water, plastics, chemicals in furniture and clothing, cleaning products, and more. It's important to focus on what you can control and reduce in your life. Take steps to lessen the burden of these toxins, as they have a detrimental effect on our brain and overall health. The Environmental Working Group is a great resource for additional support and information. You can explore their work at www.ewg.org.

Movement
Movement is our birthright. How can you move more throughout your day or intentionally through exercise? Movement boosts our long-term brain health and enhances the way we learn, think, and feel. It improves cardiovascular health, possesses anti-inflammatory effects, improves insulin sensitivity and glucose regulation, and protects brain cells from damage caused by oxidative stress.

Here are some of the top food recommendations to boost cognitive performance and support brain health:

Extra Virgin Olive Oil
A healthy monounsaturated fat rich in oleocanthal, which has anti-inflammatory properties, vitamin E, and the potential to help the brain clear amyloid plaques.

EPA and DHA
Rich in omega-3 fatty acids, which are vital for normal brain function and development. These are predominantly found in oily fish like salmon, mackerel, sardines, tuna, halibut, and anchovies, as well as plant-based sources such as flaxseeds, chia seeds, and walnuts.

Berries
The highest food source of antioxidants, with a high concentration of flavonoids. Anthocyanins, the most abundant flavonoid, are found in red, blue, and purple berries. These compounds have been shown to cross the blood-brain barrier, enhancing signaling in brain regions directly linked to memory while also protecting brain cells from aging. Berries are also great sources of vitamins, minerals, fiber, and carotenoids.

Dark Leafy Greens
Kale, arugula, mustard greens, leafy greens, cruciferous vegetables, and lettuces are packed with vitamins, minerals, phytonutrients, magnesium, fiber, and folate—nutrients essential for optimal brain function. Including more greens in your diet will benefit your overall health, lower dementia risk, and help reduce premature aging. Increasing your daily intake of greens will deliver quick, noticeable benefits.

Avocados
A perfect brain food, avocados are a good source of monounsaturated fats, which help protect brain cells called astrocytes—cells that support the nerves responsible for transmitting information. They are also an excellent source of lutein, a carotenoid important for cognitive health. Additionally, avocados support vascular health, with high potassium and sodium levels that help regulate blood pressure.

Dark Chocolate
One of the richest sources of magnesium, dark chocolate contains cocoa flavanols, which have been shown to reverse signs of cognitive aging, improve insulin sensitivity, support vascular function, and increase blood flow to the brain. For maximum benefit, choose the darkest chocolate available—ideally at least 85% cocoa with low sugar.

Green Tea

The catechins, particularly EGCG, in green tea have properties that may support brain health. It’s antioxidant effects can help protect against oxidative stress,which is linked to neurodegenerative concerns. EGCG’s antioxidant properties help neutralize free radicals in the body, potentially reducing oxidative stress and inflammation. The high polyphenol content has been linked to anticarcinogenic effects, and may help manage tumor growth and support cellular health. The catechins and EGCG in green tea have various cardiovascular benefits, may help healthy cholesterol levels, support endothelial function, support healthy weight management, blood sugar levels, and metabolic syndromes.

Coffee and Tea

A meta-analysis of 390,000 participants observed that both coffee and tea consumption may support cognitive health. Coffee and tea are rich in bioactive compounds such as flavonoids, antioxidants, anti anti-inflammatory agents, and may contribute to supporting brain health. Tea and coffee help in managing oxidative stress and inflammation, which are both known contributors to pathophysiology of cognitive decline and dementia.

Herbs and Supplements for Brain Health

Supplementation is variable based on the individual, current diet, and constitution. Yet, here are some basics to consider for your health, and herbal supports that you may want to include. I recommend taking herbs one at a time for at least a month, so you can observe how your body responds to them.

Nootropic Herbs
Nootropic herbs are plants that may enhance cognition, focus, creativity, brain health, function, and memory. Some nootropics include:

Bacopa Monnieri
Rhodiola Rosea
Rosemary
Lion’s Mane Mushroom
Ginkgo Biloba
Gotu Kola
Calamus Root (Sweet Flag)

Herbal Supplements
Essential vitamins for brain health include:

Vitamin B: Key for energy metabolism and neurotransmitter function.
Vitamin D: Linked to mood regulation and cognitive performance.
Vitamin E: A powerful antioxidant that helps protect neural tissues from oxidative stress.
Minerals such as Magnesium, Zinc, and Iron: Equally important for contributing to neuroplasticity, which is fundamental for learning and memory.

Nervous System

The state of our nervous system directly impacts our health, brain function, and mood, and is intrinsically connected. The vagus nerve is the tenth cranial nerve and serves as a bidirectional highway between the body and your brain. The nerve extends from the brainstem into the stomach, intestines, heart, lungs, throat, and facial muscles. When we are in a parasympathetic state (rest and digest) and not in a sympathetic state (fight, flight, freeze), we are able to heal. There are many ways to access a parasympathetic state as well as to stimulate the vagus nerve. Think of breathwork, meditation, healthy social engagement, connection, somatic practices, and how we can mindfully bring a sense of calm into our lives. Vagal stimulation can include humming, chanting, gargling, breathwork and singing.

Movement, Habituated Patterns, and the Mind

Primal Vinyasa, which I teach and practice, helps us break free from habituated patterns. In the postures and flow, it often takes you out of linear planes and challenges the mind with dynamic movement. This was what initially drew me to this practice, as it helps with neuroplasticity, brain engagement, and sustainable movement, which in turn helps with healthy aging of both the body and the brain. Beyond puzzles and crosswords (although these are great), how can you engage in different ways of moving your body to stimulate the mind? Stepping out of your habituated patterns and engaging sensory processing, diverse terrain, contralateral movements, even spinning. I encourage you to play in this way to engage both your body and mind—and have fun!

More on APOE if you're interested:

The APOE gene (apolipoprotein E gene) encodes a protein responsible for transporting fats and cholesterol throughout the body. Humans inherit two copies of this gene—one from each parent. The three primary variants of the APOE gene—APOE2, APOE3, and APOE4

APOE Variants Overview

APOE2

Associated with a lower risk of Alzheimer’s disease.
Found in ~5% of the population (least common variant).
May offer protection against cardiovascular disease.

APOE3

Considered the neutral variant, with no strong link to increased or decreased risk of neurodegenerative disorders.
Most common variant, present in the majority of the population.

APOE4

Most notable for its connection to Alzheimer’s disease.
Increases the risk of cardiovascular disease and may contribute to higher cholesterol and triglyceride levels.
Found in 15–20% of people, with only 2–5% carrying two copies of the gene.

APOE4’s Role in the Body

Lipid Metabolism: APOE plays a crucial role in moving cholesterol and fats within the body, particularly to supply neurons in the brain with energy.
Neurological Impact:

APOE4 is linked to conditions like cardiovascular disease, heart attack, stroke, and Alzheimer’s disease.
It may compromise the blood-brain barrier and lead to higher neuroinflammation, contributing to Alzheimer’s onset and progression.
Associated with reduced neuronal repair efficiency and glucose dis regulation, which can affect insulin and glucose levels in the brain.

APOE4 and Alzheimer’s Disease

Though the exact mechanisms are still under investigation, researchers propose several potential connections:

Amyloid-Beta Plaques: APOE4 may impair the formation and clearance of these plaques, a hallmark of Alzheimer’s disease.
Lipid Distribution in the Brain: Disrupted lipid transport can weaken synaptic structure and function, impairing learning and memory.
Cognitive Decline: These disruptions can lead to worsened cognitive function over time.

Recommended Actions for APOE4 Carriers

General Health Monitoring

Annual Labs: Regular check-ups to assess overall health.
Metabolic Health: Track weight, blood pressure, cholesterol, triglycerides, glucose, and insulin levels.

Specific Tests for APOE4

hsCRP (high-sensitivity C-reactive protein)
ApoB (apolipoprotein B)
Vitamin D
Homocysteine

This additional information pertaining to the APOE4 follows the previous Optimal Brain Health support and bringing this all in is optimal, as focusing on all aspects of health is key to achieving optimal brain health, including diet and lifestyle choices. It’s important to remember that carrying the APOE4 gene is not a definitive sentence to developing health conditions. I resonate deeply with the saying: “Genes load the gun, but lifestyle and choices pull the trigger.”

Receiving this valuable information in my early 40s has been a blessing, propelling me to elevate my health journey and embrace proactive measures. Diving deeper into this topic has been life-changing in the best way possible.

If neurodegenerative or heart diseases run in your family, or if you have any concerns, consider requesting a test. Knowledge truly is power—understanding your unique genetic makeup allows you to make informed and proactive decisions for your health.

Since learning about my genetic predisposition, I’ve committed to deepening my practices with exercise, breathwork and nervous system regulation, subtle dietary changes to align with this, additional herbs and supplementation, and limiting my alcohol intake with either abstaining entirely or imbibing very rarely.

These changes have been transformative and deeply rewarding.

If you have questions or need support on your own journey, please don’t hesitate to reach out.

Healing regards,
Tjaden

Optimizing Brain Health: From Sleep to Superfoods and Beyond