The brain is a pretty incredible organ, its innate complexity is so fascinating yet puzzling that scientists are forever investigating and discovering new things about how our grey matter works. The microglia, a group of cells which are nicknamed the ‘housekeepers’ of the brain play an integral role in maintaining neural health. These tiny but mighty cells are the brain’s first responders, constantly scanning the neural environment looking out for areas that need fixing. They do this by populating the small spaces between neurons essentially gobbling up diseased or damaged cells before they can cause harm.
When the microglia fail to function carry out their clean up function, injured cells hang around causing trouble for our brain, and failing microglia is thought to be an important implication in neurological conditions such as Alzheimer’s and Parkinson’s disease. The key to helping the microglia power up their spring cleaning is to invest in our health, and here are a few tasks to add to your checklist.
Have your eggs sunny side up
There are plenty of health benefits of eggs, yet shockingly there’s still so much scaremongering around the protein-powered breakfast staple. The truth is that eggs definitely deserve a prime place on your plate - especially the yolk part if you’re after a cognitive kickstart as you age. Egg yolk is rich in a water soluble nutrient called choline which is linked to better brain health.
Researchers from Arizona State University found that when female mice that genetically were predisposed to develop Alzheimer’s disease were fed a diet rich in choline, their descendants developed fewer-disease associated brain changes and had improved memory skills - the same effects are thought to take place in the human brain. One of the reasons is that choline helps to convert excess levels of homocysteine, an amino acid linked to plaques on the brain to a beneficial substance called methionine. Try to eat them at least four times a week.
Shorten your workouts
We know that exercise is good for our bodies, but it also benefits our microglia. A study published in the journal Frontiers found that exercise helps to boost microglia activity by regulating neuro inflammation for a healthy brain. And you don’t have to get your sweat on in the gym for hours in order to reap the cerebral rewards because new research shows that even short sessions can change your health. According to the findings from the University of South Australia, just 15 minutes of daily physical activity activity - for example a lunchtime walk or a micro yoga session was enough to make a big different to health.
Eat more berries
As any nutritionist will tell you, adding colour to your diet can offer a sizeable health return and berries are one of the best fruit groups for maximising the microglia. Berries - think blackberries, blueberries, raspberries and strawberries contain concentrated plant chemicals called flavonoids which help to control microglial cell activity so that our neural structure, function and condition remains nicely in tact. Flavonoids do this by modulating immune-to-brain signalling which helps to control inflammation.
And from a diet perspective, berries are also classed as a low sugar fruit, but avoid nibbling a punnet on an an empty stomach as, this will result in a blood sugar spike followed by a crash which will leave you hungry and tired. Add a protein source such as nuts or seeds for a more nutritious package.
Don’t grab the Lemsip as soon as you get a cold
Yet another reason to look for way to strengthen our gut health - the trillions of micro-organisms that reside in the digestive system help to bolster the brain’s microglial cells. One of the best ways to keep these beneficial microbes in tact is to expose ourselves to germs - within reason. As we head into cold and flu season, you might feel like you’re under siege by bacteria and other pathogens that are flying about, but our obsession with being clean, can be doing the health of the microglia more harm than good.
We’re not saying you should forgo that bottle of hand gel rattling around your bag, but there’s probably no need to reach for a mug of Lemsip at the slightest sign of the sniffles because this will just suppress immunity.
One study compared microglia in germ-free mice with those raised in mice with normal intestinal bacteria and one of the key findings was that the microglia in the germ-free mice was stunted from infancy and they also experienced a much weaker immune system. And if you do get struck down with a cold, swap counter medicines for a warming cup of bone broth. The nutrient dense stock is crammed with digestion and immune-supportive properties to help relieve pesky cold symptoms.
