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Nutrients for Brain Health

Nutrients for Healthy Brain FunctionJacquie Eubanks RN BSN

Per the National Institutes of Health (NIH), diet, exercise, sleep and our daily environmental interactions have the potential to alter brain health and mental function. Certain nutrients can influence cognition by acting on molecular systems or cellular processes that are vital for the maintenance of cognitive function, including regulation of neurotransmitter pathways, membrane fluidity and synaptic transmissions. Dietary influences may be a viable strategy to enhance cognitive abilities, protect the brain from damage, promote repair and offset the effects of aging. In addition, recent studies have shown a cooperative action of diet and exercise at the molecular level, which could influence cognitive abilities. Numerous studies have found that exercise counteracts mental decline associated with aging and facilitates functional recovery after brain injury or disease.

Several dietary components have been found to have positive and beneficial effects on cognitive and neuronal health:

Omega-3 Fatty Acids:

Essential for normal brain function, omega-3 polyunsaturated fatty acids are normal constituents of cell membranes. DHA, a prominent component of neuronal membranes, affects brain plasticity and cognition. DHA might enhance cognitive abilities by facilitating synaptic plasticity and/or enhancing synaptic membrane fluidity; it might also act through its effects on metabolism, as DHA stimulates glucose utilization and mitochondrial function, thereby reducing oxidative stress. Dietary deficiency of omega-3’s has been associated with increased risk of dementia, depression and attention deficient disorder.

Acetyl-L-Carnitine (ALC):

Found largely in red meat, this amino acid derivative is readily absorbed throughout the body including the brain. Little evidence exists that ALC can provide a significant benefit to those already diagnosed with dementia. However, observational, clinical and randomized controlled studies suggest that ALC may benefit brain health by helping to improve memory and mitochondrial function in individuals with mild cognitive impairment. Evidence suggests that ALC may raise the levels of nerve growth factor and increase the activity of acetylcholine, a neurotransmitter critical to healthy brain function, levels of which are found to be substantially low in Alzheimer’s disease.

 Magnesium L-Threonate:

This proprietary form of magnesium may be best for improving brain function. In animal studies, magnesium l-threonate was found to effectively cross the blood brain barrier and increase brain levels of magnesium. Magnesium is critical to the activation of nerve channels involved in synaptic plasticity and is thought to enhance the connections or synapses between brain neurons in the hippocampus, the area of the brain that processes memories. Profound loss of synapses is a major hallmark of Alzheimer’s disease and memory impairment. In large observational studies, high intakes of dietary magnesium have been shown to support healthy brain function. Studies also show that those with Alzheimer’s have significantly lower blood levels of this highly important mineral. Ongoing studies are examining the effects of magnesium l-threonate on enhanced learning and memory in people with dementia. Although more research is needed, increasing brain levels of magnesium may boost memory, and may help prevent or slow cognitive decline. Failure to obtain adequate magnesium can result in memory issues, anxiety and depression.

Turmeric:

Used traditionally over thousands of years for both prevention and disease therapy, modern studies have revealed that in addition to its antioxidant effects, turmeric has anti-inflammatory, antimutagenic, antimicrobial, anti-tumor and antiviral effects, as well as cardioprotective, hepatoprotective, and nephroprotective properties. Medicines derived from plants have played a pivotal role in the healthcare of many ancient and modern cultures. Modern medicine, which is in its infancy as compared to centuries-old traditional medicines, does not hold the medicinal use of natural products in high esteem. However, plant-based drugs are more suitable in biological terms for human use. Turmeric’s powerful antioxidant properties appear to protect brain cell membranes from free radical damage. India produces most of the world’s turmeric and consumes 80 percent of it as well. Given the high consumption of curcumin in India, it’s possible that curcumin may contribute to the country’s low prevalence of Alzheimer’s disease. The pharmacological properties of turmeric are due to its large number of compounds including curcumin, volatile oil and curcuminoids.

Professional Supplement Center offers these and other high quality supplements in support of overall wellness:

NeuroMagNeuroMag™ by Designs for Health®: NeuroMag™ is formulated with Magtein™, a unique, patented chelated mineral form of magnesium found to cross the blood brain barrier and transport magnesium ions across the lipid membranes of brain cells. NeuroMag™ may enhance cognitive abilities, as well as support age-related memory functions. Gluten free, Non-GMO formulation.

Acetyl L-Carnitine...Acetyl L-Carnitine 500 mg by Douglas Laboratories®: This product provides 500 mg of acetyl l-carnitine per serving in support of proper brain and nerve function maintenance during the normal aging process. Free of gluten, wheat, yeast, soy, dairy, corn, sodium, sugar, starch and artificial coloring and preservatives. Non-GMO formulation.

ProDHA MemoryProDHA Memory by Nordic Naturals: This potent, high quality formula provides a synergistic blend of DHA and other key nutrients in support of neural communication and overall brain health, as well as the structure and function of brain cells. Free of gluten, dairy, heavy metals and artificial colors and flavors. Non-GMO formulation.

Curcumin Pro-95Curcumin Pro-95 by Professional Supplement Center®: ON SALE Curcumin Pro-95 features BCM-95® curcumin complex, which provides curcuminoids, curcumin and volatile oils. This product exerts cell protective antioxidant activity, uplifts mood, and supports brain, neuronal, joint and organ health. Free of wheat, gluten, corn, yeast, soy, dairy, fish, shellfish, peanuts, tree nuts, eggs and artificial colors, sweeteners and preservatives. Non-GMO vegetarian formulation.

References:
Brain foods: the effects of nutrients on brain function. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
Turmeric, the Golden Spice. https://www.ncbi.nlm.nih.gov/books/NBK92752/

This is Your Brain on Exercise

BrainExerciseJacquie Eubanks RN BSN

When it comes to maintaining physical strength, balance and flexibility during the senior years, the phrase, “use it, or lose it,” may come to mind. Now it appears the same holds true for the maintenance of brain health and cognitive function. A new study suggests that exercise has  positive effects that may slow normal age-related cognitive decline. Physical activity stimulates the growth of muscle cells and supports the brain on multiple levels. Aerobic exercise, in particular, may improve and protect information processing and memory functions, especially in later life.

Maintaining brain health and plasticity throughout life is particularly crucial from middle age onward, a time of challenges that can include the development of neurodegenerative diseases. Studies have shown that physical activity is associated with lowered risks of cognitive impairment, dementia and Alzheimer’s disease. Perhaps most significantly, data supports the role of exercise in increased neuronal survival, the promotion of brain vascularization, and the stimulation of neurogenesis, as well as enhanced learning and the maintenance of cognitive function during aging.

It appears that regular aerobic exercise provides a simple way to maintain brain function and promote brain plasticity. Physical activity directly benefits the brain through its ability to reduce insulin resistance and inflammation, known contributors to cognitive decline. Exercise stimulates the release of growth factors like brain-derived neurotrophic factor (BDNF), which helps to repair and protect brain cells. Growth factors, or brain chemicals, affect not only the quantity and survival of new brain cells, but also the growth of new blood vessels and neuronal connectors. Indirectly, exercise can improve mood, support restful sleep, and reduce stress and anxiety. Depression, poor sleep, anxiety and chronic stress are often viewed as contributors to cognitive impairment.

A recent study that looked at the connection between exercise and brain health, measured physical fitness by testing the participants’ maximum oxygen consumption during aerobic exercise. Known as the VO2 max test, this method is recognized by the American Heart Association as an objective way to measure cardiovascular fitness. The study was able to link greater physical fitness with healthier brain white matter. The integrity of white matter, where billions of neurons are bundled together, provides an indication of how well brain areas communicate. Healthier white matter correlates with better memory and learning abilities, as well as higher executive functions. Participants with lower levels of aerobic fitness, and consequently weaker white matter, performed worse on memory and reasoning tests.

Similar to its role in cardiac and overall health, exercise benefits the brain by improving blood flow, reducing inflammation and raising oxygen levels. While the role of exercise in forestalling dementia continues to be studied, scientific data supports staying active throughout life. Per the lead study author Dr. Kan Ding, a neurologist from the Peter O’Donnell Jr. Brain Institute, “This research supports the hypothesis that improving people’s fitness may improve their brain health and slow down the aging process.” The amount of exercise needed to receive these health benefits is relatively small. Just 30 minutes of brisk walking most days of the week or one hour of aerobic activity three days a week may help determine neurocognitive performance in the golden years.

Professional Supplement Center offers these and other high quality supplements for overall wellness:

Ubiquinol-QH 200 mgUbiquinol-QH 200 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.

Brain VitaleBrain Vitale™ by Designs for Health®: This unique formulation is designed to optimize brain function and support healthy cognition, mood and memory. Specific ingredients assist with various aspects of brain health, such as cell energy production, mitochondrial support and antioxidant protection. Gluten free.

ProDHA MemoryProDHA™ Memory by Nordic Naturals®: This potent DHA-rich formulation provides concentrated omega-3 fish oil blended with optimized curcumin, phosphatidylcholine and huperzine-A. These ingredients support neuronal communication, reduced oxidative stress, and brain cell structure and function. Gluten, dairy and artificial ingredient free.

PS 150...PS 150 Phosphatidylserine by Designs for Health®: An essential component of all neuronal membranes, phosphatidylserine supports a wide range of brain activities, including mental focus, memory recall and task performance. Gluten and soy free, Non-GMO formulation.

Acetyl L-Carnitine...Acetyl-L-Carnitine 500 mg by Douglas Laboratories®: This naturally occurring metabolite plays a key role in supporting cognitive function during aging, while also helping to reduce fatigue. Acetyl-L-Carnitine protects against oxidative stress, influences nerve growth factor activity, and helps maintain cellular membrane stability. Free of yeast, wheat, gluten, soy, dairy, corn,   sodium, sugar, starch,  preservatives and artificial  coloring. Non-GMO formulation.

References:
The Influence of Exercise on Cognitive Abilities. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951958/
Study Finds Link Between Physical Fitness and Brain Health. https://www.forbes.com/sites/daviddisalvo/2018/02/20/study-finds-link-between-physical-fitness-and-brain-health/#7bae9e6c72c9
Cardiorespiratory Fitness and White Matter Neuronal Fiber Integrity in Mild Cognitive Impairment. https://content.iospress.com/articles/journal-of-alzheimers-disease/jad170415
Exercise: a behavioral intervention to enhance brain health and plasticity. https://www.cell.com/trends/neurosciences/fulltext/S0166-2236(02)02143-4?code=cell-site
The Simple Reason Exercise Enhances Your Brain. http://time.com/4752846/exercise-brain-health/
Regular exercise changes the brain to improve memory, thinking skills. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
Physical Exercise for Brain Health. https://www.brainhq.com/brain-resources/everyday-brain-fitness/physical-exercise
Here’s How Much Exercise You Need to Keep Your Brain Healthy. http://time.com/5294493/exercise-healthy-brain-aging/