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Brain Nutrients – Food for Thought

Posted on July 12, 2018 by | Comments Off on Brain Nutrients – Food for Thought

FoodForThoughtJacquie Eubanks RN BSN

While we primarily conceive of nutrition in terms of energy production and support for building and repair processes, throughout history, many cultures have traditionally used plant foods and spices as a means for prevention and protection against disease. In modern times, the ability of dietary factors to influence brain health are only now beginning to be recognized. Over the last decade, research has provided evidence that dietary components may influence mechanisms and molecular systems that maintain mental function, more specifically synaptic plasticity. Synapses or junctions, where virtually all important brain activity emerges, effectively control neuronal communication. Plasticity is the ability of the brain to adapt to new information; synaptic plasticity is the brain’s ability to strengthen or weaken the synaptic function as a result of learning. For example, repeating song lyrics strengthens the related connections in the brain that make it possible to easily recall the words.

A sharp mind and memory formation depend on the vitality of the brain’s network of interconnecting neurons. Research has established that synaptic activity, including synapse-specific modifications of synaptic strength, plays a vital role in learning and memory. The ability to learn and remember, as well as other mental and emotional processes, can be influenced by  factors such as stress, lack of stimulation or neurotoxins that may cause synapse dysfunction. A balanced diet, adequate amounts of physical activity, proper sleep, and healthy environmental interaction appear to have the potential to alter brain heath and mental function. Nutrients that influence cognition act on the necessary cellular processes for the maintenance of brain health. Encouraging results of clinical and preclinical studies raise the possibility that dietary interventions may be a viable strategy for enhancing cognitive abilities, protecting the brain from damage, promoting repair, and counteracting the effects of aging.

Adults of all ages looking to preserve brain heath and function throughout their lifespan, should consider following a healthy lifestyle to help protect and strengthen the synapses that keep minds active and alert. Lifestyle tips for healthy brain function include stress reduction and relaxation techniques, brain stimulation though demanding intellectual tasks, cardiovascular exercise to oxygenate the brain, adequate sleep, not smoking, taking alcohol in moderation and eating a nutritious diet that includes brain supportive nutrients. Per the National Institutes of Health (NIH), select nutrients have the capacity to affect neural pathways associated with synaptic plasticity that positively affects cognitive function. These dietary components have been identified as having effects on membrane fluidity, the regulation of neurotransmitter pathways, synaptic transmission and signal-transduction pathways.

DHA Omega-3 essential fatty acids, specifically DHA, are normal constituents of cell membranes and are essential for normal brain function. Dietary consumption of omega-3 fatty acids is one of the best-studied correlations between food and brain evolution. As the human body is not efficient at synthesizing DHA, we are largely dependent on dietary sources, such as oily fish, shellfish and algae. Dietary deficiency of omega-3 fatty acids has been associated with increased risk of mental health disorders, including dementia and depression. DHA may enhance cognitive abilities by facilitating synaptic plasticity, or through its positive effects on metabolism, glucose utilization, and mitochondrial function.

Turmeric/Curcumin – Studies suggest that curcumin has bioactive antioxidant, anti-inflammatory and neuro-protective effects. Population studies have shown that those who regularly consume curcuminoids as part of their traditional cuisine, such as in India and Asia, scored significantly better on cognitive function tests. Chronic low-grade inflammation plays a major role in many degenerative conditions. Curcumin’s strong anti-inflammatory properties may inhibit inflammation at the molecular level to help prevent or fight chronic inflammation. Curcumin may also boost levels of brain-derived neurotrophic factor (BDNF), which supports synaptic plasticity and cognitive function, as well as the survival of existing neurons and the differentiation of new neurons.

Flavonoids – Flavonoids, phytochemicals found in a variety of fruits and vegetables, have been identified as promising bioactive compounds capable of influencing certain aspects of brain function, including cerebrovascular blood flow, and synaptic plasticity and strengthening. Dietary flavonoids are believed to have the potential to protect against neurotoxin damage, suppress neuroinflammation, and promote memory, learning and cognitive function.

B vitamins – Per the NIH, B complex vitamins are absolutely essential for every aspect of brain function. These synergistic micronutrients work at a cellular level to support energy production, healthy mood and cognitive performance, as well as DNA/RNA synthesis and repair, and the synthesis of numerous neurochemicals and signaling molecules.

CoQ10/Ubiquinol – Found in virtually all cell membranes, CoQ10 (ubiquinone) is a powerful antioxidant and a vital participant in oxygen utilization and cellular energy production. By aiding energy production and protecting organ cells from oxidative stress and free radical damage, CoQ10 supports the overall health of all bodily cells, organs and tissues. Animal studies have shown that oral administration of CoQ10 can exert neuroprotective effects that may prove useful in the future treatment of neurodegenerative disease.

Professional Supplement Center carries these and other high quality supplements in support of brain and overall health:

ProDHA 1000 mg...ProDHA 1000 mg Strawberry by Nordic Naturals®: This high potency formula offers research- backed benefits for brain, eye, and nervous system health, as well as emotional wellbeing. Sourced from purified deep sea fish oil. Natural strawberry flavor. Naturally preserved with rosemary extract and d-alpha tocopherol. Gluten free, no artificial ingredients, Non-GMO verified.

Ubiquinol-QH 100 mgUbiquinol-QH 100 mg by Pure Encapsulations®: This product provides Kaneka QH™, a readily absorbable, active antioxidant form of CoQ10, in support of cellular energy production, cardiovascular health and free radical protection. Gluten free, hypoallergenic, Non-GMO formulation.

Curcumin 500 with...Curcumin 500 with Bioperine by Pure Encapsulations®: This product supplies 500 mg of turmeric standardized to contain 95% curcuminoids in support of a healthy inflammatory response, cellular health, and healthy liver, colon and musculoskeletal function. Bioperine® is added for enhanced bioavailability and absorption. Gluten free, hypoallergenic, Non-GMO vegan formulation.

FlavonALLFlavonAll by Douglas Laboratories®: This broad-spectrum flavonoid-based supplement delivers eight of the most concentrated and well-researched standardized plant extracts highly regarded for their beneficial antioxidant properties. Ingredients include Pycnogenol®, as well as grape seed, bilberry, and milk thistle extracts. Soy free, vegan formulation.

Active B-ComplexActive B-Complex by Integrative Therapeutics®: This product provides the full complement of bioavailable B vitamins in support of numerous biochemical processes and overall healthy function. Gluten, wheat, dairy, soy and artificial ingredient free, vegetarian formulation.

References:
Brain foods: the effects of nutrients on brain function. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
Boost your memory by eating right. https://www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right
Nutrients for a Sharp Memory. http://www.todaysdietitian.com/newarchives/1217p24.shtml
4 Types of Foods to Help Boost Your Memory. https://www.eatright.org/health/wellness/healthy-aging/memory-boosting-foods
Do Memory Problems Always Mean Alzheimer’s Disease? https://www.nia.nih.gov/health/do-memory-problems-always-mean-alzheimers-disease
The synaptic plasticity and memory hypothesis: encoding, storage and persistence. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3843897/
10 Proven Health Benefits of Turmeric and Curcumin. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
Flavonoids and brain health: multiple effects underpinned by common mechanisms. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775888/
Coenzyme Q10 administration increases brain mitochondrial concentrations and exerts neuroprotective effects. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC21173/

 

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Now Where Did I Put My Keys?

Posted on October 2, 2015 by | Comments Off on Now Where Did I Put My Keys?

Where_KeysJacquie Eubanks RN BSN

 

 

Forgetfulness happens to all of us. We walk into a room and can’t remember what we were looking for, or we’re late getting out the door in the morning and have no idea where we put the car keys. We forget names, where we left our glasses, an appointment, an item at the grocery store or some of the seemingly millions of other little details we are tasked to remember every day. As we age, these incidents may occur more frequently and most of the time are simply a part of normal aging and not a cause for concern. It can be frustrating, worrying or annoying, but small memory lapses or forgetfulness do not necessarily indicate more serious cognitive impairment. The majority of the time, when we stop to think for just a moment longer, we find what we were looking for, remember the name of the person we recently met or realize that, yes, we did turn off the coffee pot or lock the door before we left the house.

Increasing memory loss or memory lapses that interfere with normal life are indeed a cause for concern and a good reason to check in with your doctor. However, worrying and fretting about occasional memory slips can actually make matters worse. Stress, anxiety, depression and sleep deprivation are the major causes of forgetfulness in aging brains. Distraction, inattentiveness, fatigue, medications and trying to juggle our overly busy lives can also affect how well we remember. The ability to immediately recall names or faces may actually begin to slow years before we notice, as the ability to recall information ebbs and flows over a lifespan. And while reaction times and certain memory abilities may slow with age, other skills such as increased vocabulary, the ability to use both sides of our brains simultaneously and a heightened ability to reconcile our thoughts with our feelings may not peak until our mid-sixties.

Let’s consider some of the more likely causes of memory slips:

Chronic stress – While some stress is unavoidable, chronic stress can cause damage to both bodily and brain functions. Constant exposure to the stress hormone cortisol can cause our brain to lose synapses and can reduce neurotransmitter receptors. Basically, overexposure to cortisol temporarily interferes with normal brain cell communication, making it more difficult to learn new concepts and retrieve information.

Sleep deprivation – While we sleep, our brains are busy sorting and storing memories. Those with impaired sleep and sleep disorders can experience symptoms of impaired memory and concentration, reduced reaction time, anxiety and fatigue.

Thyroid dysfunction – The thyroid is critical to many metabolic functions, including energy metabolism. An underactive thyroid, not uncommon in older adults, can cause difficulty with memory and attention span and leave you unable to think clearly. Although not generally considered to be the root cause of memory lapses, if you are experiencing cognitive problems along with sensitivity to cold, fatigue or depression and these symptoms persist, a simple blood test can confirm if the thyroid hormone level is inadequate for normal function.  

Anxiety and depression – There’s strong evidence indicating mood disorders can disrupt our brain’s neural circuitry involved in storing and retrieving memories. Severe depression may also bring about equally severe memory loss. Often times, when depression lifts, memory loss improves along with mood.

Menopausal symptoms – Women who experience hot flashes know that feeling of “brain fog,” which actually may worsen the ability to remember names and experiences. Although the symptoms are temporary, other menopausal symptoms, such as sleep disturbances, can also contribute to memory issues.

Certain medications – Some commonly prescribed medications, including antidepressants, anxiety meds, painkillers and sleep aids, can cause forgetfulness or confusion by interfering with the brain processes that move short-term memories to long-term storage.

Vitamin B12 deficiency – Commonly found in older adults, an unrecognized vitamin B12 deficiency can not only negatively affect memory, it can cause severe neurological problems. Fortunately, a severe deficiency can be corrected with weekly vitamin B12 injections or daily high dose vitamin B12 supplements. A mild deficiency can be corrected with a daily high quality B complex or multivitamin.  

As we age, it can become more difficult to maintain a high level of concentration when attempting to multitask, leading us to believe we are having memory problems when we simply need to divide our tasks into more manageable portions. This doesn’t mean that we should just accept or ignore any memory impairment. Fortunately, our brains are malleable and we can boost our brain power with simple but powerful interventions. Begin by getting better sleep, cleaning up your diet and getting some all important daily exercise. Everything that is good for heart and overall health is also good for boosting brain health. To help maintain a mental edge, give your brain a daily workout by consciously acquiring new skills and challenging your brain to learn something new.

Remember, unless memory lapses become extreme or persistent, forgetfulness is within the scope of normal aging. Abnormal forgetfulness is more complex than just failing to remember. Loss of abilities, deteriorating functions and negative changes in behavior patterns all indicate a need to seek a medical diagnosis. Generally speaking, if you are aware of your memory lapses and those close to you are not worried, it’s likely annoying but not necessarily an indication of a more serious condition. However, if family members are concerned or the forgetfulness is interfering with normal everyday tasks or your ability to care for yourself and is happening whether you are stressed or not, sleeping well or poorly, it may be a sign of early cognitive impairment that should be addressed sooner rather than later.

Supplements to support healthy cognitive function include:

PhosphatidylCholine 420mgPhosphatidylcholine 420 mg by Designs for Health® – An integral component of every bodily cell, extensively researched Phosphatidylcholine supports mental energy and plays an important role as a precursor to acetylcholine, a neurotransmitter essential to learning and memory. Additionally, Phosphatidylcholine helps maintain cell structure and supports fat metabolism, nerve signaling and liver health. Gluten and dairy free. Contains soy.

 

Alpha-GPCAlpha-GPC by Pure Encapsulations – This product provides a source of choline, a precursor for synthesis of the neurotransmitters acetylcholine and phosphatidylcholine. Alpha-GPC supports memory and cognitive and neurological function. Non-GMO formula. Contains soy.

 

Memoractiv (SF737)Memoractiv by Thorne Research – This comprehensive memory-enhancing formula provides a synergistic blend of widely researched nutrients and botanicals in support of cognitive function and enhanced memory, learning and focus. Gluten and dairy free, Non-GMO vegetarian formula. Contains soy.

 

ProDHA 1000 mg StrawberryProDHA™ 1000 mg Strawberry by Nordic Naturals – This high potency, omega-3 formula is suitable for children, teenagers and pregnant women. DHA is an essential nutrient for brain health and supports healthy mood and neurological and cognitive functions. ProDHA™ is third party tested for heavy metals, has a natural strawberry flavor and is naturally preserved with rosemary extract. Gluten free, Non-GMO.

References:
The four horsemen of forgetfulness. http://www.health.harvard.edu/mind-and-mood/the-four-horsemen-of-forgetfulness
Just Forgetful, or Is It Dementia? https://www.alzinfo.org/articles/forgetful-dementia/
12 Unexpected Things that Mess With Your Memory. http://www.health.com/health/gallery/0,,20845146_5,00.html
Reversible causes of memory loss. http://www.mayoclinic.org/diseases-conditions/alzheimers-disease/in-depth/memory-loss/art-20046326?pg=2
Vitamin B12 deficiency can be sneaky, harmful. http://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780

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