is impaired and can result in dysfunctional signaling, thus
influencing our moods, behaviors, and memories.
The good news is that, as with inflammation, your diet
directly affects neuronal membrane fluidity. Membranes are
formed by substances called phospholipids, which are
essentially the chemical structures that hold important
building blocks like DHA in place in the cell membrane.
When these structures are rich in DHA (from fatty fish, for
example), membranes behave more fluidly, allowing the
various receptors the ability to pop up to the surface of the
cell membrane to “hear” the various messages from
neurotransmitters. Unfortunately, omega-6 fats and omega-3
fats are like highly competitive soccer rivals, both vying for
the same trophy—in this case the limited real estate in cell
membranes.
In a diet where omega-3s and omega-6s are consumed in
comparable amounts, the brain’s ideal structural balance
would be met. But today, because most of us overconsume
omega-6 fats by an order of magnitude, we elbow out the
omega-3 fats and enrich these phospholipid structures with
omega-6 fats instead. This promotes a more rigid
membrane, making it difficult for these important signaling
receptors to surface.^15 When that happens, our mental health
—and aspects of our intelligence—may suffer.
BDNF: THE ULTIMATE BRAIN BUILDER
Omega-3 fats and particularly DHA directly support the