Vitamin D is a crucial nutrient that our bodies naturally produce when exposed to sunlight. It plays a vital role in maintaining healthy bones by aiding calcium absorption. But its impact extends far beyond bone health. Vitamin D is increasingly recognized for its influence on the brain.

One of the most significant discoveries related to vitamin D and brain health is its potential role in preventing cognitive decline and reducing the risk of neurodegenerative disorders such as Alzheimer's disease. Several studies have shown that individuals with low levels of vitamin D may be at a higher risk of developing these conditions. In fact, a study published in the journal Neurology found that people with vitamin D deficiency had a significantly increased risk of developing dementia and Alzheimer's disease.

So how does vitamin D affect the brain? Researchers believe that vitamin D receptors are present throughout the brain, indicating that it plays a crucial role in brain function. It is thought to regulate genes that influence brain development and protect neurons from damage. Additionally, studies have shown that vitamin D has anti-inflammatory and antioxidant properties, both of which are essential for maintaining optimal brain health.

Studies now tell us sunlight has a direct impact on our brain health beyond its role in vitamin D synthesis. Exposure to natural light, particularly in the morning, can help regulate our circadian rhythm, which is our internal biological clock. A well-functioning circadian rhythm promotes healthy sleep patterns, improved mood, and enhanced cognitive function.

Sunlight exposure also triggers the release of serotonin, a neurotransmitter known as the "feel-good" hormone. Serotonin helps regulate mood, appetite, and sleep, and low levels of serotonin have been associated with conditions such as depression and seasonal affective disorder (SAD). By increasing serotonin levels, sunlight can contribute to better overall brain health and mental well-being.

For those living in regions with limited sunlight or during seasons with reduced daylight, obtaining sufficient vitamin D solely from sunlight may be challenging. In such cases, supplementation or dietary adjustments can be considered. Foods rich in vitamin D include fatty fish (such as salmon and mackerel), fortified dairy products, egg yolks, and mushrooms.

While the relationship between vitamin D, sunlight, and brain health is a fascinating and complex one. Adequate levels of vitamin D are crucial for maintaining brain function and reducing the risk of neurodegenerative disorders. However, it's essential to strike a balance between sun exposure and sun protection especially for those living in the sunbelt. It’s a great time to prioritize our brain health and overall health.

In Cognitive Health,

Brian Browne - Editor in Chief

Follow Brian on Instagram

@neuro.nutritionist

Alcohol (specifically ethanol, the type of alcohol that is for human consumption) is a toxin to the body. Ethanol is both water and fat soluble, which means that it can pass the blood-brain barrier (BBB) and can enter all cells of the body. When alcohol is ingested, the first step of metabolism is the conversion to acetaldehyde. Acetaldehyde is highly toxic and is a known carcinogen, and this chemical compound is what causes inebriation. Acetaldehyde is then converted to acetate by cells in the liver. During this process of conversion, your liver is exposed to the toxin, causing potential damage over time with repeat exposure. Acetate can be used by the body for immediate energy, but it cannot be stored and has no nutritional value–this is why you may have heard alcohol referred to as “empty calories.”

Since alcohol can enter all cells of the body, including across the blood brain barrier, its toxicity can affect the many parts of the body. Some of these effects are listed below

• It is well established that heavy drinking causes brain degeneration, specifically in the neocortex, which is the area associated with memory, planning, and cognition.

• Moderate drinking (1-2 drinks per day on average) has been shown to decrease overall brain volume; gray matter volumes associated with movement control, memory, and emotions; and white matter structure that allows for exchange of information and communication between different areas of your brain.

• Under the intoxication of alcohol, impulsive and habitual behaviors are enhanced. This means that you are more likely to act impulsively and partake in behaviors that are a habit for you (including those you may be trying to quit, such as smoking). Not only are habitual and impulsive behaviors enhanced while you’re drinking, but there is also evidence that if you are a chronic drinker, these effects on the brain are present even when alcohol is not.

• Alcohol has also been shown to alter baseline stress levels, meaning that people who drink moderately may have higher stress levels even when they aren’t drinking.

• Over time, alcohol consumption can lower overall dopamine levels, which may be linked to various conditions.

• Alcohol may also be associated with shortened telomere length, a proposed biomarker of aging.

• Although alcohol has sedative effects which may cause you to fall asleep more quickly, alcohol disrupts sleep, ultimately decreasing the quality of your slumber.

• It’s well established that heavy drinking is a risk factor for poor heart health because it can lead to hypertension, heart failure, stroke, & cardiomyopathy.

• Alcohol disrupts the gut microbiome, linked to many disease states.

• Alcohol is associated with increased risk for various cancers.

• Alcohol is associated with increased risk for developing or worsening mental illness.

Although alcohol consumption is a part of many cultures and is rooted in ancient history, there are health risks associated, even with moderate consumption. To reduce these risks, the 2020-2025 Dietary Guidelines for Americans recommends that adults of legal drinking age can choose not to drink, or to drink in moderation by limiting intake to 2 drinks or less in a day for men or 1 drink or less in a day for women. Choose wisely, your health depends on it.

Lizzy Rasmussen – Contributing Author

Follow Lizzy on Instagram

@liztalksscience

Dementia Education & Research Network