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Ketogenic diet improves brain function
The ketogenic diet was originally developed in the 1920s as a medical approach to reducing childhood epilepsy. Since then, research has increasingly revealed how this way of eating improves brain function.
In recent years, the ketogenic diet has moved more and more into the spotlight, as we've realised that a constant intake of carbohydrates isn't just unnecessary, it can even have negative effects.
That's why I took a closer look at the benefits of a ketogenic diet, and in this article I want to explain to you what effects it has on the brain.
The goal of a ketogenic diet
Before we dive deeper into the topic, let's briefly look at the goal of the keto diet.
The goal of a ketogenic diet is to lower your blood sugar so much that your body focuses on fat for energy production. So if you eat too many carbohydrates or too little fat, your body may not be in a state of ketosis. Too much protein can prevent this too, since excess amino acids get converted into glucose.
Everyone reacts differently to carbohydrates, which is why with my personal training clients I always start with a blood test that reveals this reaction. That way I can precisely determine which way of eating works best for each individual and build a nutrition plan. For more information, just send me an email.
Effects on health
Mitochondrial biogenesis
Your body needs energy to carry out its functions properly. This energy is produced mainly by structures called mitochondria, which live in almost every cell in your body. Some parts of the body have more of them than others, and that's exactly what determines how much energy those parts need to function.
Your brain is one of them. If you increase the number and energetic output of the mitochondria in your brain, you provide it with more energy. That alone can produce many performance-enhancing benefits. Fasting and a ketogenic diet are currently the most promising methods for increasing mitochondrial biogenesis.
BDNF
BDNF stands for "Brain-derived neurotrophic factor." It's a protein from the neurotrophin family and closely related to nerve growth factors.
Its main function is regulating the growth of neural connections in the brain. Low BDNF levels have been linked to mental illnesses such as Alzheimer's, depression, schizophrenia and Huntington's disease, making it a target for many modern medical therapies.
It's believed that fasting or a fasting-like diet such as keto has the potential to improve neurodegenerative diseases by increasing BDNF. This counteracts neurodegeneration because it promotes the growth and development of neural connections.
Improved insulin signalling
Most people today burn mainly sugar as their primary energy source. For sugar to enter cells and be converted, insulin is needed for transport. Because of chronically high carbohydrate intake, many people develop unwanted blood sugar regulation, which starts with a sharp spike and ends in a hard crash.
This pattern of blood sugar imbalance is extremely damaging to the brain, which can be clearly observed in cases of hyperinsulinism. Research has shown that a ketogenic diet improves insulin signalling and reduces the side effects of this insulin rollercoaster.
Less oxidative stress
Oxidative stress is beneficial in small amounts. But when it gets out of hand, it can be very damaging to your mitochondria. Excessive oxidative stress leads to inflammation and impaired mitochondrial energy output. This can have negative effects on all your body's cells.
Because your brain is so dependent on healthy mitochondria, it suffers especially badly from the effects of excess oxidative stress.
Oxidative stress is a natural byproduct of energy production in the mitochondria. A ketone metabolism produces far lower amounts of oxidative stress compared to a glucose metabolism, which leads to less inflammation and improved mitochondrial health. Ultimately, that means improved energy production.
Neurodegenerative diseases such as multiple sclerosis, which are characterised by myelin loss, are strongly influenced by chronic inflammation. That makes the ketogenic diet a promising therapy.
Glutamate-GABA balance
Glutamate and GABA are two very important neurotransmitters, responsible for focus and relaxation respectively. Proper neurological function requires a balanced interplay between the two.
An imbalance often shows up as an excess of glutamate, which has been linked to brain disorders such as autism, Lou Gehrig's disease, ALS, epilepsy and mood swings. People with excess glutamate and low GABA levels typically feel anxious, have trouble sleeping and experience "brain fog."
Chronically elevated glutamate levels are highly inflammatory, because they constantly overstimulate brain cells. In healthy people, excess glutamate should be converted into GABA to balance the neural process. A ketogenic diet has been proven to help drive this conversion. The immediate effects are improved concentration, focus and lower stress and anxiety levels.
Omega fatty acid balance
Most people who follow health authority recommendations consume high amounts of oxidised omega-6 fats and very low amounts of omega-3 fats from fish and meat.
Omega-6 fatty acids are used in the body's eicosanoid pathways, which are important for producing inflammation. While temporary inflammation can be helpful in stimulating healing in the body, excessive amounts of omega-6 can lead to chronic inflammation, which in turn leads to even more problems.
When cells are inflamed and unable to respond to insulin (insulin resistance), they will produce inadequate amounts of acetylcholine. Acetylcholine is one of the most important biochemical messengers (neurotransmitters) in the human body. Among other things, it controls the transmission of nerve impulses to muscle fibres and thus influences all movement (motor function). The autonomic nervous system, which regulates heart rate, breathing and digestion among other things, is also modulated by acetylcholine (ACh). Low levels of acetylcholine can lead to brain fog and slowed brain function.
A good keto diet counteracts this problem because it contains high amounts of omega-3, improving the omega-6 to omega-3 ratio. This reduces inflammation.
I personally use omega-3 supplements to reduce the risk of heart disease, cancer and arthritis and to improve my brain function.
Summary
In recent years, the ketogenic diet has become particularly well known as a performance booster, popular with everyone looking to increase their productivity. At the same time, it's becoming clear that it can be an important healing method for metabolic, neurodegenerative and cancerous conditions in the body.
Fortunately, a ketogenic diet is extremely safe for most of the population, and it improves brain function in numerous ways. Whether you're fighting a brain disorder or simply want to improve your mood and concentration, this way of eating could prove extremely beneficial for you.
Looking for professional nutrition coaching? Feel free to get in touch. It's the foundation I build with my personal training clients in Zurich.
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