The Endothelial Glycocalyx in Protecting Your Brain and Heart—and the Power of Nutrition & Exercise

By Dr. Sandra Fleming, MD, IFMCP and Lynette Scalora-Palacios, NC, FNLP

With a focus on brain health and longevity, this article introduces one of the most fascinating—and often overlooked—aspects of brain physiology: the endothelial glycocalyx, a vital component in protecting the blood-brain barrier. Leveraging nutrition and exercise can help you maintain and safeguard your vascular health, which is key to preventing devastating neurodegenerative diseases.

 

A quick lesson in brain physiology: in general, the blood brain barrier (BBB) is a highly dynamic and selective permeable membrane that protects our central nervous system from harmful substances in the bloodstream, such as viruses, pathogens, and toxins. What’s responsible for keeping the BBB selectively permeable to only desired molecules? It’s the endothelial glycocalyx! This protective layer lines the inner walls of our arteries—our endothelium—and serves as the first line of defense, playing a crucial role in regulating the BBB’s permeability and integrity. Essentially, the glycocalyx is a key component of the BBB, contributing to its overall function.

Figure 1. The intact glycocalyx can maintain the permeability of the blood-brain barrier. Referenced from Frontiers in Cellular Neuroscience. 15:739699. doi: 10.3389/fncel.2021.739699

 

This meshwork of glycolipids, proteoglycans, and glycoproteins does so much more. The endothelial glycocalyx is also essential for many important physiological functions, including regulating vascular permeability, inflammation, blood coagulation, and the production of nitric oxide.

 

However, if the glycocalyx is damaged, it can be detrimental to brain tissues. A dysfunctional endothelial glycocalyx in the brain is often caused by neuroinflammation and age-related changes that contribute to a leaky blood-brain barrier.

 

So, how can we keep our endothelial glycocalyx healthy?

Keep your toxin load low, eat nutrient-dense, brain-boosting foods, reduce stress, get restful sleep, meditate daily, and move your body every day!

Leveraging Nutrition and Exercise

To Safeguard our Endothelial Glycocalyx

Earth Day is a time to be grateful for all the nutrient-dense whole foods available to us—abundant in colorful fruits, vegetables, herbs, spices, healthy fats, and oils including nuts and seeds. These foods are rich in polyphenols. Polyphenols are naturally occurring compounds found in many plant foods and are high in antioxidants, which neutralize harmful free radicals. They reduce inflammation and are vital in restoring and protecting brain health.

High polyphenol and antioxidant foods include:

Cruciferous vegetables (broccoli, cabbage, Brussels sprouts) Berries (blueberries, strawberries, raspberries, blackberries, cranberries) Red graps Pomegranates Kale Artichoke and artichoke hearts Beans (red beans, black beans, red kidney beans, pinto beans) Apples (Red delicious, Granny Smith) Pecans Herbs and Spices (parsley, cilantro, basil, rosemary, sage thyme, oregano, fennel, coriander, cumin and mint) Curcumin Omega-3 fatty acids from low mercury wild-caught fish or from supplements Omega-6 fatty acids (nuts, seeds and their oils) — it is important to keep a ratio of Omega-6 to Omega-3 fatty acids 1:1 to 4:1

Additionally, choose foods rich in nitrates to augment nitric oxide production, which plays a vital role in cardiovascular and brain function. By acting as a vasodilator, nitric oxide helps relax blood vessels, improves circulation, and prevents red blood cell clumping.

 

Our bodies naturally produce nitric oxide from L-arginine—a precursor amino acid found in animal proteins, nuts, seeds, and legumes—and from dietary nitrates found in green leafy vegetables, beets, herbs, and other vegetables.

 

Together, these nutrients enhance the synthesis of nitric oxide, promoting healthy cerebral and cardiac vascular function.

Top high nitrate vegetables mg/100 grams:	Foods rich in amino acid L-arginine:
Arugula 480 mg Rhubarb 281 mg  Beet juice 279 mg Cilantro 247 mg Butter lettuce 200 mg Spring greens 188 mg Basil 183 mg Beet greens 177 mg Oak leaf lettuce 155 mg Swiss chard 151 mg Red beets 110 mg	Chicken and turkey Grass-fed beef Wild-caught salmon Seeds - flax, sesame, pumpkin, and sunflower Nuts - peanuts, Brazil, almonds, hazel, walnuts, pecans, and cashews Chocolate (>70% cacao is best) Beans - garbanzo, mung, and lima Lentils

How Exercise Increases Nitric Oxide–The Superpower In Your Body

 

Moderate-intensity exercise is best for promoting nitric oxide production in the body. Nitric oxide, which is stored in the endothelial cells—the innermost layer of our blood vessels—is released to open up our blood vessels, increasing oxygen and nutrient delivery to our muscles. Our bodies replenish nitric oxide every couple of hours.

 

Regular exercise helps keep our veins and arteries flexible by promoting dilation and healthy blood flow throughout the body. This process helps prevent high cholesterol, reactive immune responses, and plaque buildup, which can lead to atherosclerosis, stroke, or heart attack.

 

Optimizing cardiovascular health enhances blood flow and delivers precious oxygen to the brain. Safeguarding the blood-brain barrier is crucial in reducing the risk of neurodegenerative diseases such as Alzheimer’s and other forms of dementia.

 

When we take action, we open the door to adding quality years to our lives.