Feed Your Brain
Nutrition for Neuroplasticity
Using Food as Medicine in Stroke Recovery: A Holistic Approach
Article rebublished from my Linkedin newsletter Achieve Balance for know-stroke.org
Previous articles in my Achieve Balance newsletter series have defined the problem of poor diets and the growing epidemic of chronic diseases at all ages. The articles to follow in my series will focus on what individual action steps can be taken while working with your healthcare team to restore your own body back to balance.
Let’s begin in this issue by discussing stroke and how feeding your brain well can play a role in prevention and recovery.
Disclaimer: This article is for educational purposes only and is not to be used in place of medical advice which you should always receive from your own healthcare professional.
Brief background on stroke:
A stroke can be a life-altering event, causing physical and cognitive challenges for survivors. While medical intervention and rehabilitation play a crucial role in stroke recovery, nutrition should not be underestimated. The saying, “You are what you eat,” holds true in stroke recovery, as food can be a powerful ally in the healing process. Stroke recovery can vary from person to person, but it often includes a combination of physical therapy, occupational therapy, speech therapy, and other medical interventions. These therapies are vital for regaining physical and cognitive abilities. Often overlooked, a comprehensive approach to recovery should also incorporate nutrition to promote healing, enhance brain health, and reduce the risk of future strokes.
[Author’s Personal Sidebar]
I know all too well the challenges a stroke presents and have also realized the positive benefits of having a solid nutritional foundation to incorporate healing nutrition into my stroke recovery game plan. In an upcoming episode of the Know Stroke Podcast, I’ll be sharing some lessons I learned about nutrition and recovery and offering some nutrition toolkit resources from my new Achieve Balance course for listeners after the podcast. We’ll explore the role of using food as medicine in stroke recovery and how a holistic approach to nutrition can support the healing journey.
Definition: Food as Medicine
“The provision of healthy food resources to prevent, manage, or treat specific clinical conditions in coordination with the health care sector”.
-American Heart Association
How it Works: Food as Medicine in Stroke Recovery
There is certainly a lot of conflicting information about nutrition and the role it plays in stroke recovery along with many varying opinions on the best “diet” to follow after a stroke. This review and my focus for the upcoming podcast episode will not be about fad diets, supplements, time based/fasting diets or the “miracle” weight loss drugs you now hear about daily. Instead, what follows is a ‘Nutrition 101’ foundation of food science principles and evidence based suggestions you can begin to explore to build your nutrition IQ as it relates to brain / gut health and controlling inflammation after a stroke.
The Basics
When I work with clients to assess their nutrition foundation, we always begin together to survey what they are already doing well.
I like to look at a very high level first and see what buckets their current nutrition intake is already filling within my “3 Foundational Food F’s” .
They are Fluids, Fat and Fiber.
I’ll list their important roles below and briefly some practical examples of nutritional suggestions to try to support your own nutritional foundation and awareness.
1. Fluids and Your Hydration:
Staying adequately hydrated is essential for overall health and recovery. Water is the most overlooked nutrient and key to digestion, absorption and utilization of all the other nutrients we use to fuel our bodies and regulate our temperature. Dehydration can hinder the body’s ability to heal, so drink plenty of water and consume hydrating foods like watermelon and cucumber and try decaffeinated green or herb teas for added antioxidant protection. Try to reduce excessive caffeinated beverages along with alcohol, sodas and beverages loaded with sugars, added salts and other fake sweeteners as they are inflammatory and dehydrating to your body.
2. Fats: Consider an ‘Oil Change’ to Tame Inflammation:
Inflammation in the body can exacerbate stroke-related damage, increase secondary risk and hinder recovery. Consider adding Omega-3 fatty acids found in fatty fish like salmon, sardines, and mackerel as well as flaxseed and chia seeds as they have anti-inflammatory properties. Foods high in monounsaturated and polyunsaturated fats, like avocados and olive oil, can also help reduce the risk of further cardiovascular issues. Plant based foods rich in antioxidants sterols such as berries, dark leafy greens, and nuts, are also helpful to reduce inflammation. Making an ‘oil change’ towards these foods listed and away from cheaper and more processed oils found in many packaged and fast foods items will be beneficial for controlling inflammation and healing.
3. Fiber and Digestive Health:
Stroke survivors may experience constipation due to decreased physical activity and medications. A diet rich in fiber from whole grains, fruits, and vegetables can help promote regular bowel movements and overall digestive health. In addition, fiber from these foods provides the key elements our gut microbiome needs to help control gut health, control appetite and regulate both blood sugar and cholesterol levels. We also now know a healthy gut plays a key role working with the brain in production of hormones and neurotransmitters responsible for appetite control and mood.
Bottom Line
Using food as medicine in stroke recovery is a holistic approach that complements medical interventions and therapy. Feeding your brain a diet rich in anti-inflammatory, brain-boosting, and heart-healthy foods can significantly contribute to the healing process and preserve and boost brain-derived neurotrophic factor (BDNF)*. Dietary changes can benefit modifiable risk of further strokes by reducing sodium intake, lowering blood pressure, and enhancing overall well-being.
Did you know?
Earlier in the week JAMA online (doi:10.1001/jama.2023.2365) reported on a dietary crossover trial “Effects of Dietary Sodium on Blood Pressure” with a key finding that a low-salt diet cut BP by 6 mm Hg in 1 week!
In this trial, it was reported the blood pressure–lowering effect of dietary sodium reduction was comparable with a commonly used first-line antihypertensive medication.
Journal of the American Medical Association
*BDNF is a protein that plays a crucial role in the growth, survival, and maintenance of neurons (nerve cells) in the brain. It is beyond the scope of this article to dive deep into BDNF but your nutrition intake can directly impact neuroplasticity for the better or worse depending on how you set your plate.
Take Action!
Stroke survivors should work closely with healthcare professionals to develop a nutrition plan that suits their individual needs.
Health professionals should also ask their patients routinely about their diet to demonstrate it is important to them as well in the recovery plan of care.
Stroke recovery is a highly individualized process and this may also necessitate the need for specialized modified diets for safety especially with impaired food swallowing.
Depending on the type and severity of the stroke, as well as pre-existing health conditions, nutrition requirements may differ.
Consult with a registered dietitian or nutritionist to help create a personalized nutrition plan that aligns with your own needs and goals. Remember, food is not just sustenance; it can be a potent tool for healing, rejuvenation and restoring a body to balance.
Be sure to listen to my upcoming Know Stroke Podcast Nutrition Episode 64 for more resources including my Foods That Fit and Anti-Infammatory Foods Tipsheets as well as a special offer replay from my course module Four- Foods That Fit for our stroke community!
Sources:
Presidential Advisory from the American Heart Association September 2023 and review article that appeared in AHA’s Circulation (2023;148:1417-1439) on Food as Medicine.
JAMA online (doi:10.1001/jama.2023.2365) dietary crossover trial “Effects of Dietary Sodium on Blood Pressure”
