I’ve been diving deep into how food and plants can support the brain especially in conditions like ataxia and other neurological disorders. One concept that keeps popping up in the science is neuroplasticity — the brain’s ability to rewire itself, form new connections, and heal. For anyone dealing with balance issues, tremors, or other motor or cognitive symptoms, this is a big deal.
In the early stages of my illness, I ate very healthily. I consumed a lot of fish—especially salmon—along with blueberries, yogurt, and leafy green vegetables. But later on, once I regained some use of my hands, I started eating more unhealthy things too—processed foods, chocolate, packaged snacks, sugary treats, bread, and other carbs. I eventually realized that these kinds of foods weren’t helping my condition and actually made things worse.
At one point, I consulted with a dietitian and followed the meal plan they recommended. But honestly, it didn’t work well for me. The foods that actually made me feel better weren’t included in that diet. Over time, through trial and error and doing my own research, I learned what really supports my healing. I’ve listed those foods below.
Through my research, here are 10 (+1 bonus) scientifically-backed foods and herbs that caught my attention for their potential to boost neuroplasticity and support brain healing:
1. Ginkgo biloba
This one kept showing up in studies. Ginkgo biloba extract (especially the standardized EGb 761) has antioxidant and anti-inflammatory effects that help protect neurons. It’s even been studied in animal models of spinocerebellar ataxia, showing it can reduce neuron damage and support coordination.
→ Source: Tyler et al., 2023 (IBRO Neuroscience Reports)
2. Turmeric (Curcumin)
Curcumin — the compound that gives turmeric its yellow color — has been shown to support BDNF (brain-derived neurotrophic factor), which is a key player in neuroplasticity. It reduces inflammation in the brain and may even support the growth of new neurons.
3. Green Tea (EGCG)
The compound EGCG in green tea helps protect brain cells from oxidative stress and supports memory and learning pathways. It also seems to enhance synaptic plasticity, basically, how well your neurons talk to each other.
4. Blueberries
These are full of flavonoids, which are natural compounds that support memory, cognition, and protect the brain from aging. I saw multiple studies pointing out that regular blueberry consumption helps increase neuronal signaling in the hippocampus — a region critical for learning.
5. Fatty Fish (Omega-3s)
Wild salmon, mackerel, sardines — they’re all rich in DHA, an omega-3 fatty acid that builds the brain’s cell membranes. Omega-3s improve synaptic function and have been linked to higher BDNF levels.
6. Ginseng
Specifically, Panax ginseng contains compounds called ginsenosides, which have neuroprotective and pro-cognitive effects. Some studies even suggest ginseng helps trigger neuronal regeneration which is wild to think about.
7. Lion’s Mane Mushroom
This one’s been getting a lot of buzz lately and for good reason. Lion’s Mane stimulates the production of nerve growth factor (NGF), which is essential for the growth and survival of neurons. Some people use it to support nerve repair and mental clarity.
I haven’t tried it yet, but I will.
8. Dark Leafy Greens
Spinach, kale, collard greens — these are packed with folate, vitamin K, lutein, and other nutrients that support overall brain function and neuroprotection. They’re not as flashy, but they’re foundational.
9. Galantamine (from Snowdrop)
This compound, originally isolated from plants like snowdrop and daffodil, is actually used as a medication for Alzheimer’s. It boosts acetylcholine levels, a neurotransmitter critical for memory and movement — and possibly relevant for neuroplasticity and ataxia recovery.
→ Mentioned in Tyler et al., 2023
10. Fermented Foods (Probiotics)
The gut-brain connection is legit. Probiotic-rich foods like kimchi, kefir, or sauerkraut can influence brain function by modulating inflammation and producing neurotransmitter precursors. A healthy gut = a more adaptable brain.
Bonus: Olives & Extra Virgin Olive Oil
This one deserves a special mention. Olives — especially in the form of cold-pressed extra virgin olive oil — are rich in polyphenols, like oleuropein and hydroxytyrosol, and contain oleic acid, a healthy monounsaturated fat. Together, they help reduce oxidative stress, improve neuronal signaling, and protect brain tissue from age-related decline. Mediterranean diets rich in olive oil are consistently linked with better brain health and reduced cognitive decline.
What I Took Away From This
Neuroplasticity isn’t just something you get from doing brain games or physical therapy. What you eat — every single day — plays a role. I’m not saying food will magically fix complex neurological conditions like ataxia, but supporting your brain’s own healing potential? That’s worth exploring.
There’s no single miracle food, but combining several of these consistently, along with rest, movement, and the right medical care, might help push things in the right direction.
Resource:
https://www.ibroneuroreports.org/article/S2667-2421(23)00007-6/fulltext
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