Age Gracefully with Keto: How a Ketogenic Diet Can Help Reduce Inflammation and Support Brain Health
As we age, it's important to take care of our bodies and minds to maintain our health and well-being. One approach that has gained popularity in recent years is the ketogenic diet, which involves eating a high-fat, low-carbohydrate diet. While the ketogenic diet has been primarily used for weight loss, research shows that it may also have benefits for reducing inflammation and supporting brain health.
Reducing Inflammation with Keto
Inflammation is a natural response of the immune system to protect the body from harmful stimuli, such as infections or injuries. However, chronic inflammation can be damaging and has been linked to various diseases, including diabetes, heart disease, and Alzheimer's disease.
One of the ways the ketogenic diet can reduce inflammation is by decreasing the production of pro-inflammatory molecules called cytokines. Cytokines are produced by immune cells in response to inflammation and can cause further inflammation if not regulated properly. By reducing the production of cytokines, the ketogenic diet can help to dampen the inflammatory response in the body^2.
Additionally, the ketogenic diet increases the production of ketones, which have been shown to have anti-inflammatory properties. Ketones are produced when the body metabolizes fat for energy in the absence of glucose. Studies have shown that ketones can inhibit the production of pro-inflammatory cytokines and increase the production of anti-inflammatory cytokines, which helps to reduce inflammation in the body^3.
Furthermore, the ketogenic diet is high in healthy fats and low in processed and inflammatory foods such as sugar, grains, and refined carbohydrates. This reduces the overall inflammatory load on the body and provides the necessary nutrients to support anti-inflammatory pathways.
It's important to note that the 70% of calories from fat is typically recommended for therapeutic ketosis and not necessarily for nutritional ketosis for weight loss. For weight loss, a lower percentage of fat may be appropriate while still maintaining a moderate protein intake and low carbohydrate intake to achieve ketosis.
In summary, the ketogenic diet can reduce inflammation by decreasing the production of pro-inflammatory cytokines and increasing the production of anti-inflammatory ketones. The diet's focus on healthy fats and low-inflammatory foods also helps to reduce the overall inflammatory load on the body.
Supporting Brain Health with Keto
The ketogenic diet was originally developed as a treatment for epilepsy in children, but researchers have also looked at its potential benefits for brain health more broadly. One theory is that the diet may improve cognitive function by providing an alternative energy source to glucose, which is the brain's primary fuel^4.
Additionally, the ketogenic diet may have neuroprotective effects by increasing the production of brain-derived neurotrophic factor (BDNF), a protein that helps support the growth and survival of neurons^5. BDNF has been linked to improved cognitive function and a reduced risk of neurodegenerative diseases like Alzheimer's.
Using Keto for Therapeutic vs Nutritional Ketosis
It's important to note that the level of ketosis needed to achieve therapeutic benefits, such as reducing inflammation and supporting brain health, may be different than the level needed for nutritional ketosis and weight loss. While nutritional ketosis is typically achieved with a diet that contains 70% of calories from fat, therapeutic ketosis may require higher levels of ketones, which can be achieved through fasting or supplementing with exogenous ketones^6.
Age Gracefully with Keto
As we age, our bodies go through a process called oxidative stress, which can lead to accelerated aging and increased risk of chronic diseases. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, leading to damage to cells, proteins, and DNA^1.
Research has shown that the ketogenic diet may help reduce oxidative stress and slow down the aging process^2. One way the diet does this is by promoting the production of ketones, which have been shown to have antioxidant properties^3. Ketones are able to neutralize free radicals and reduce oxidative stress, which can help protect against age-related diseases such as Alzheimer's, Parkinson's, and cardiovascular disease^4.
Additionally, the ketogenic diet may help reduce inflammation in the body, which is another factor that contributes to accelerated aging. Chronic inflammation has been linked to a variety of age-related diseases, including arthritis, type 2 diabetes, and heart disease^5. One way that the ketogenic diet reduces inflammation is by decreasing the production of pro-inflammatory molecules called cytokines^6. The diet also increases the production of ketones, which have been shown to have anti-inflammatory properties^7.
Incorporating a well-formulated ketogenic diet may help protect against oxidative stress, reduce inflammation, and slow down the aging process, leading to improved overall health and longevity. However, it is important to note that the ketogenic diet is not a one-size-fits-all approach, and it should be tailored to each individual's needs and goals. Consultation with a healthcare provider or a registered dietitian who specializes in the ketogenic diet is recommended before starting this diet.
References:
Sies H, Jones DP. Oxidative Stress. Encyclopedia of Stress. 2000;3:45-57. doi:10.1016/b0-12-227235-8/00322-0
de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 2019 Dec 26;381(26):2541-2551. doi: 10.1056/NEJMra1905136. PMID: 31881139.
Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), 789-796.
Youm, Y. H., Nguyen, K. Y., Grant, R. W., Goldberg, E. L., Bodogai, M., Kim, D., ... & Kang, S. (2015). The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease. Nature medicine, 21(3), 263-269.
Masino, S. A., & Rho, J. M. (2012). Mechanisms of ketogenic diet action.