Tag Archives: brain health

Eat These Foods to Get More Vitamin D During the Winter

vitamin-d-winter-benefits-supplements-replacement

According to Canton Mercy Medical Center, 42% of Americans are deficient in vitamin D. This issue can result in many problems affecting most body systems and processes, including bone growth, immunity, heart disease, childhood asthma, and other issues. 

Anyone can be vitamin D deficient, but certain populations are more at risk than others. Those who do not frequently go out in the sun (sunlight being one of human’s most important sources of vitamin D) will be at risk, as will older people and anyone on long-term prescription medications of various types (for heartburn or constipation, to name just two). People with dark skin also run the risk of being low in vitamin D because the increased melanin in their skin prevents sunlight from affecting it as quickly as it would in lighter skin. 

The point is, if you’re reading this, you’re either vitamin D deficient or at risk of becoming that way. This is especially true in the winter, because most of us spend more time indoors due to cold weather, and may experience fewer less time in the sun when outside due to shorter days. 

All things considered, the best way to make sure that your vitamin D levels are to eat the right foods. Fortunately, there is something for everyone when it comes to creating a vitamin D menu. Here are some of our best recommendations, which you can source from a local grocer at any time of year. 

Fatty Fish

Fatty fish has numerous benefits unrelated to vitamin D (omega-3’s, we’re looking at you!), but vitamin D is a perk all its own. Fatty fish tend to contain a lot of vitamin D, so consider making fish a part of your schedule at least once per week. Salmon is an obvious contender for the dinner table, but you can also snack on fish in the form of herring and sardines, with much the same effect. 

Harvard notes that most people low in vitamin D will need between 600 to 800 IU of vitamin D daily, though some people will need much more. It’s important that you know where you stand, so get a blood test from your doctor at your next checkup to see where your baseline is. From there, one serving of salmon can give you almost 1000 IU, and herring (and other small, oily, snackable fish) can give you about 300 IU in a 3.5-gram serving. Cod liver oil and tuna are more excellent fatty fish sources.

Cage-Free Egg Yolks

Regular commercial egg yolks significantly less vitamin D and other essential nutrients – hardly worth your while – which pasture-raised chicken eggs contain far more. This may be due to pasture raised chickens having access to sunlight, natural seeds and plants, and bugs for food; compared to chickens kept in a dark barn and fed inexpensive corn-based feed. 

Mushrooms

Mushrooms produce vitamin D when they’re exposed to UV light. What might surprise you, though, is that fresh mushrooms demonstrate this property even after they’ve been picked. So the next time you’re about to prepare a mushroom dish, set those fungi puppies out in the sunlight for an hour before you slice them up. You’ll literally be increasing their vitamin D nutritional value by taking this extra step. Vitamin D levels vary wildly by type and freshness, but always try to get the best quality available in your area for the best results.

Fortified Foods

Fortified foods like pasta and cereals have vitamin D added to them during production, so how much you can get from them will depend on several factors. If you eat certain staple foods daily, look for fortified versions that contain vitamin D. 

If you can’t find enough Vitamin D in your daily diet, it’s time to reach for the supplement bottle. We specifically recommend considering Vitamin D3 Complete from Nutricology, Liquid D and K from Douglas Laboratories, or d-Pinitol 600 mg from Vital Nutrients. These products offer a few variations of the same idea: provide you the vitamin D you need this winter. Check them out and see which one works best for you, in addition to the foods mentioned above.

All About Vitamin B6

B6_VitaminJacquie Eubanks RN BSN

One of eight in the family of water-soluble B-complex vitamins, vitamin B6 is an essential nutrient not synthesized or stored by the body. As a necessary coenzyme for numerous bodily functions, vitamin B6 must be obtained through a healthy diet or supplementation, as unused water-soluble vitamins are excreted daily through urination. There are several forms of this very versatile vitamin, some of which require conversion by the liver into a bioavailable form. Pyridoxal 5’ phosphate (PLP or P5P), a metabolically active, readily absorbable form that doesn’t require conversion, allows the full health benefits of vitamin B6 to be quickly and easily utilized by the body.

All B-complex vitamins aid in protein and fat metabolism, as well as the conversion of carbohydrates into glucose utilized for energy production. Found largely in protein-rich foods, whole grains and some vegetables and nuts, vitamin B6 status can impact both physical and mental health. Because B6 is involved in numerous enzymatic reactions, adequate levels are key for promoting and maintaining overall wellness, as well as the cognitive health of aging brains. Studies have found that the combination of vitamins B6, B12 and folate may play a role in slowing cognitive decline and age-related memory loss, suggesting that these vitamins may also decrease the risk of depression, stroke and Alzheimer’s disease.

Potential benefits of vitamin B6 supplementation include:

Brain health – Necessary for proper brain development in children and for healthy brain function in people of all ages, poor vitamin B6 status may play a role in cognitive decline, as studies show associations between higher serum vitamin B6 concentrations and better memory test scores. Per the National Institutes of Health (NIH), B vitamins, particularly B6, B12 and folate are widely believed to be protective against Alzheimer’s disease and age-related loss of cognitive function.

Heavy metal chelation – Heavy metal induced toxicity resulting from chronic exposure may be affecting up to 25% of Americans. Found in the air, water, soil and our food supply, heavy metals can accumulate in the body. Even at minute levels, toxic metals can have detrimental effects on the integrity of the cardiovascular, gastrointestinal, neurological, musculoskeletal, and immune systems. Vitamin B6 as PLP has been shown to inhibit cellular lead toxicity by mobilizing lead deposits in tissues and enhancing excretion of toxic metals through urination.

Glycation – Glycation occurs when a sugar molecule, such as glucose or fructose, bonds to a protein or lipid molecule without the controlling action of an enzyme. This results in the formation of non-functioning advanced glycation end products or AGE’s. While AGE’s are a normal consequence of aging, they are far from desirable, as glycation is associated with diabetes related conditions, cataract development, atherosclerosis, kidney failure, neurological impairment, and visible signs of skin aging. PLP has been described as the most potent natural substance for inhibiting AGE formation, helping to combat premature aging and the underlying loss of structure and function associated with accelerated aging.

Homocysteine – Homocysteine is a byproduct created during protein metabolism. High levels of homocysteine are implicated in increased risk of coronary heart disease, stroke, and peripheral vascular disease, and are viewed as a potential predictor of Alzheimer’s disease. Randomized controlled trials have shown that vitamin B6 can effectively reduce homocysteine levels associated with heart disease development and age-related cognitive decline.

Neurotransmitter production –  B vitamins play a central role in the maintenance of nervous system health and function. Vitamin B6 is a necessary cofactor in the synthesis of neurotransmitters, such as dopamine, serotonin, GABA, melatonin and noradrenaline. These chemical messengers affect every bodily cell, tissue and organ system and regulate mood, emotions, sleep, cognition, energy, appetite, pleasure, fear, and the stress response.

Chronic stress, aging, certain medications, obesity, pregnancy, excessive alcohol consumption, and medical conditions, such as poor kidney function, impaired liver function, malabsorption syndromes, and autoimmune diseases can interfere with or block intestinal absorption of vitamin B6.  While it’s rare for healthy individuals to have a significant deficiency of B6, studies indicate that many individuals may be mildly deficient in all B vitamins, especially children and seniors. Marginal deficiencies in B vitamins can predispose individuals to a number of negative health consequences, including less than optimal brain function. Symptoms of deficiency can include muscle weakness, anemia, nervousness, depression, weakened immune function, difficulty concentrating, and short-term memory loss.

Professional Supplement Center carries many high quality products to ensure optimal intake of B-Complex vitamins in support of overall wellness:

P-5-P 50 mgP-5-P 50 mg by Designs for Health®: Each capsule supplies 50 mg of the activated form of vitamin B6 in support of a wide range of biological actions. Wheat, yeast, soy, gluten, egg, dairy, sugar, and artificial ingredient free.

 

P5P50 (activated B6)P5P 50 (activated B6) by Pure Encapsulations®: Each vegetable capsule supplies 50 mg of active bioavailable vitamin B6 to provide beneficial nutritional support for a wide range of physiological functions. Gluten and soy free, Non-GMO, hypoallergenic, vegetarian formulation.

 

P-5-P Pyridoxal-5...P-5-P Pyridoxal-5-Phosphate by Klaire Labs®: Particularly well suited for individuals with amino acid imbalances or nutritional deficiencies, this already converted and easy-to-assimilate form of vitamin B6 metabolite provides coenzyme support for numerous biological functions.  Gluten, soy, wheat, dairy, preservative and artificial ingredient free, Kosher-certified, hypoallergenic formulation.

 

Pyridoxal 5'...Pyridoxal 5’ Phosphate by Metabolic Maintenance: This two-ingredient supplement provides 50 mg of vitamin B6 as P5P and 250 mg of vitamin C in support of optimal bodily function. Excipient free, vegan formulation.

 

Active B-ComplexActive B-Complex by Integrative Therapeutics®: This active B-Complex provides a full complement of bioavailable B vitamins necessary for numerous biochemical processes. Gluten, soy, wheat, sugar, yeast, dairy, and preservative free, vegetarian, NSF-Certified formulation.

 

PureGenomics® B...PureGenomics® B-complex by Pure Encapsulations®: This gluten free, Non-GMO, hypoallergenic, vegan formulation provides highly active broad-spectrum B vitamin support to address the nutrient requirements of methylation processes, as well as cellular, cardiovascular, neurological, and psychological health.

References:

What are the Benefits of Vitamin B6 to the Brain? http://healthyeating.sfgate.com/benefits-vitamin-b6-brain-4217.html

Neurotransmitters. https://www.integrativepsychiatry.net/neurotransmitter.html

B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

Why vitamin B is so important for a healthy nervous system. https://www.health24.com/Lifestyle/Healthy-Nerves/The-nervous-system-Other-B-vitamins-20120721

Phyllis A. Balch, CNC. Prescription for Nutritional Healing. Vitamin B6. Penguin Group 2010.

Everyday Brain Fitness

brainBy Jacquie Eubanks BSN, RN

” A strong body makes the mind strong.” ~ Thomas Jefferson

Neuroscience tells us that physical exercise is good for the brain as well as the body.  Physical activity plays an essential role in maintaining a sharp mind.  According to Laura L. Carstensen, author of A long Bright Future and director of the Stanford Center on Longevity, “The latest research shows that cognitive decline is not inevitable.  Although the brain does shrink slightly, it continues to make new neurons and fine-tune neural connections as we age. ”  If you want to reduce your lifetime risk of developing alzheimer’s disease and general dementia, aerobic exercise can help keep cognitive abilities sharp.  Exercise boosts the flow of blood to the brain, resulting in the release of brain chemicals that stimulate the formation of new neurons, work to repair cell damage and strengthen the synapses that connect brain cells.  

Exercise and physical activity are primary components of a healthy lifestyle.  Studies show that everyone, no matter their age or health condition, can increase their brain power by exercising regularly.  Exercise does not have to be strenuous to reap the benefits.  Brisk walking, cycling or other activities that get the body moving and the heart pumping for 150 minutes a week will stimulate the same brain activity.  According to a study done by the Department of Exercise and Science at the University of Georgia, even briefly exercising for 20 minutes at a time facilitates information processing and memory functions.  Regular exercise can result in an increase in brain size, which may be the best memory aid of all. 

Engage in novel and complex activities.  Mental stimulation translates to neurophysiological growth much the same way as aerobic exercise stimulates cardiovascular health.  Learning challenging new skills helps to keep your brain strong by promoting synaptic density and decreasing risk of developing neurogenerative disease.  Physical exercise in conjunction with brain training increases the chances of increasing cognitive skills.  Ballroom dancing or tennis are activities that include both physical and mental demands, which can have a greater impact on cognitive functioning.  It appears that the best brain workouts are those that include coordination, rhythm and strategy.  If you always walk the same route, change up by reversing the route or try a new one altogether. 

Find an exercise partner.  Exercising with a friend not only provides support to keep you on track and motivated, socializing during exercise also helps to exercise the mind.  Studies show that people who engage in social interactions display higher levels of cognitive performance and that these cognitive benefit boosts may occur almost immediately.  Communicating and interacting with others helps maintain strong connections that can have significant health-promoting benefits such as stress reduction and emotional bonding. 

If it’s good for the heart, it’s good for the brain.  The brain and the heart act in harmony to support life.  Nearly 25% of the oxygen and blood from every heartbeat is destined for the brain.  Lifestyle behaviors that benefit brain health have a similar benefit for the cardiovascular system.  Contrarily, brain function may decline as heart disease risk factors increase.  Risk factors that accelerate the brain function degenerative process, such as smoking, obesity and a sedentary lifestyle, are the same risk factors that promote heart disease, which can affect blood supply to the brain and other brain-heart interactions. 

Keep your brain and your heart healthy by making exercise a part of your daily routine.  Exercise boosts the production of proteins that stimulate brain cell growth, brings glucose and oxygen to the brain and helps neurons work optimally.  Adopting a brain healthy diet, limiting your intake of foods high in fat, dietary cholesterol and sugar, and managing your body weight are most effective at reducing risk factors when combined with physical and mental activity and social interaction. 

Brain Support Q by Quantum Nutrition LabsQuantum Brain Support is a comprehensive, live-source formula that promotes premier brain performance, clarity, focus, attention and memory as well as advanced lipid membrane support for the brain.

Brain Memory by Vinco –  This product contains ingredients that have been shown to be beneficial in promoting a healthy management of cognition and memory recall, protecting nerve cells against environmental toxins and supporting increased brain function. 

Brain Cell Support by Metabolic Maintenance –  This product contains a combination of nutrients and herbals for support of normal memory, mood, and focus.