The brain only makes up 2% of an adult’s body weight, but it consumes nearly 20% of the body’s energy. With that in mind, it only makes sense that keeping your body properly fueled is a key component of brain health and cognitive function.

In honor of World Brain Day, we sought advice from Sesame registered dietitian nutritionist Brittany Bettingen MS, RDN, on how to bolster cognitive capabilities - memory, focus and beyond - through dietary modifications. Bettingen, who also holds her Master’s Degree in Nutrition Science, is a functional medicine provider who uses a holistic approach to draw a tangible connection between diet and brain health. Check out the interview below for her recommendations on what to eat (and what to avoid) to keep your brain happy and healthy.

Q: What is functional medicine, and how can functional medicine + nutrition help to improve mental health and cognition?

A: “Functional medicine providers really look at the root cause of what’s going on with patients,” says Bettingen. “They incorporate more integrative observations and testing about what might be causing health ailments, whether it’s poor nutrition, allergies, food sensitivities, heavy metals, environmental toxins or a gut pathogen. They can even incorporate genetics. For example, we can look at 23&Me data to see if there are genetic markers that may be playing a role in what’s going on.”

As far as functional medicine and nutrition playing a role in improving brain health, the food that you eat can actually directly impact your cognition and mental health.

“One of the big focuses of functional medicine ties into focusing on your microbiome and your gut health, because a lot of disease starts in the gut,” says Bettingen. “When the gut barrier is disrupted and the microbiome is imbalanced, it can start to create a situation in which it can cause a variety of health issues.”

This is because the gut microbiome, which consists of trillions of microorganisms living in the gastrointestinal tract, is actually directly correlated to brain function. Research has shown that stress, anxiety, depression and other emotional states can disrupt the gut microbiome balance, leading to alterations in gut function (also known as leaky gut). Conversely, gut disturbances can send signals to the brain, potentially triggering mood changes and other psychological symptoms. Understanding the mind-gut connection is essential for promoting overall health, because the interplay between these systems can have a profound impact on an individual's well-being.

Q: Are there any foods or diets that you recommend to help improve attention span, brain fog or focus? If so, what are they?

A: “Nutrition plays a huge role in how we feel mentally, how clear our thinking is, and how sharp our focus is,” says Bettingen. Her top food picks for improved attention span and focus? Antioxidant-rich foods, such as berries and green tea.

“Foods that are high in antioxidants and high in vitamin c are great for improving brain health, so most of the berry family is a good choice there,” she says. “I’m also a big proponent of matcha, which also has the amino acid l-theanine in it. L-theanine promotes a focused attention span without the jitters that you often get with coffee, so I often recommend green tea or matcha as an alternative to coffee, because they provide a lot of health benefits and cognitive boosts without coffee’s side effects.”

Bettingen also points to turmeric as a great option for improving both cognitive and mental health due to its anti-inflammatory properties, especially when it comes to major depressive disorder (MDD). In fact, a number of recent studies and clinical trials have found that curcumin (the main bioactive form of turmeric) has been shown to alleviate depressive symptoms.

“The research shows a correlation between inflammation in the brain and depression,” she says, “so depression may not necessarily be just a neurotransmitter imbalance - there could be an inflammation-based issue going on that can often exacerbate symptoms of depression. So when you’re able to address the inflammation through the food choices that you make, you may be able to help treat depression.”

Q. Are there any foods or diets that you suggest for memory improvement? If so, what are they?

A: While Bettingen suggests berries and other antioxidant-rich foods for improved cognition, she says that blueberries in particular have shown promising results in a number of studies on cognitive function. “There’s a compound in blueberries called pterostilbene, which is a super high-antioxidant nutrient that they believe to be correlated with improved memory and cognition.” One recent phytotherapy study even found that pterostilbene prevented diabetes-induced cognitive impairment and neurodegeneration, lowered blood glucose levels, and reduced inflammation in the gut and brain when given to diabetic rats.

Bettingen also recommends foods that are rich in omega-3s, like fish (salmon in particular) and plant-based sources of omega-3s, such as walnuts. Foods that are rich in choline are also helpful for brain health, since your brain and nervous system need it to regulate memory, mood and other functions. Eggs are rich in choline, as are fish and shiitake mushrooms.

Q: What kind of foods do you recommend to patients who are struggling to get a good night's sleep or who are dealing with chronic fatigue?

A: “Many people don’t get enough magnesium in their diets these days, which can really help with stress relief and improving sleep quality,” says Bettingen.

Foods rich in magnesium include chia seeds, pumpkin seeds, almonds and cashews. Veggies and fruits such as spinach and avocado are also good sources of magnesium, as are grains such as rolled oats and brown rice.

Bettingen also adds that the term “chronic fatigue” can be somewhat of a catch-all diagnosis that doesn’t necessarily address the root cause of the exhaustion, she does have several tips for improving drowsiness or weariness. “I tell patients to make sure they’re getting enough protein throughout the day, not skipping breakfast, and focusing on blood sugar management, which can be helpful for maintaining steady energy levels,” she says. “Some of the ways to manage blood sugar are cutting back on refined carbs and added sugars, and getting enough protein and fiber.”

In addition to improving magnesium intake, Bettingen recommends considering herbs and teas that act on the GABA neurotransmitter. “Increasing GABA levels can help not only with sleep quality but also with reducing stress,” she says. “Some herbs that do that are valerian and passion flower.”

Q: Are there any foods that you tell your patients to avoid in order to improve brain health? If so, can you elaborate a bit on the science behind avoiding those foods?

A: “I correlate excess sugar with inflammation, so that can absolutely impact mental health and brain function,” says Bettingen. This means that processed foods, such as refined sugars and refined carbs, are best avoided or eaten in moderation. In lieu of processed foods, she recommends an anti-inflammatory diet for brain health. “That means removing more refined ingredients and adding in more nutrient-dense ingredients such as omega-3-rich foods, high-quality animal protein and veggies,” she says.

She adds that many of her patients who are experiencing brain fog have seen improvement by reducing or cutting out their gluten intake. “A lot of people think they don’t have a problem with gluten, but I can’t tell you how many times I’ve had people remove it for just a month to give it a shot, and then notice benefits as a result,” she says. “I don't think gluten should be ignored as a potential culprit for someone who’s having consistent lethality or brain fog, especially if those symptoms occur after consuming a gluten-heavy meal.”

Q. Do you have any tips for improving energy / fueling your brain? Do they include just food recommendations, or do you ever combine dietary changes with other strategies?

A: “A lot of people are dehydrated and do not drink enough water and high-quality electrolytes,” says Bettingen. “Proper hydration can make a big difference, and people often underestimate that. I’m not talking about Gatorade and Propel electrolytes - I’m talking about something that has a good mix of sodium and potassium and magnesium and doesn't have a lot of added sugar.”

She adds that proper electrolyte intake and hydration can be especially effective in the afternoon. “A lot of patients want to reach for another caffeinated beverage during that time, but if they just try a little bit of electrolytes in water, it can actually help improve energy levels,” she says.

Getting professional help with your nutrition can help you set realistic health goals and create a sustainable plan to meet those goals. When you enlist the help of a nutritionist, you are giving yourself a support structure to guide you through your process.

Sesame offers convenient and affordable video nutrition consults which connect you with nearby health care providers so you can get the help you need from the comfort of your own home. Providers on Sesame can answer any questions you have about nutrition and brain health while giving you the comprehensive information you need to move forward with your nutrition sustainably and healthily.