Jan. 18, 2020
Through the years I often heard that the brain inevitably ages and deteriorates as we get older. Lots of new evidence says this is simplistic and misguided. A recent New York Times article (link at bottom of this essay) reminded me of several articles I have collected through the years about ways to maintain a healthy brain and mind. I thought I would share some summaries and excepts. There are of course many different opinions about these things, but here are some possibiities to think about, research, and consider for yourself.
Memory Loss Reversed
One study of 10 elderly people suggested that memory loss associated with Alzheimer’s disease or dementia could be reversed. The program at the UCLA/Buck Institute was personalized for each patient, based on extensive testing to determine what was affecting the person’s plasticity signaling network. Various strategies used in the program showed a reversal of memory loss in nine out of 10 of the patients:
• Eliminating all simple carbohydrates and processed food from the diet, and replacing with more vegetables and fruits
• Meditation twice a day and a beginning yoga practice to reduce stress
• At least seven to eight hours of sleep per night
• Taking the supplements melatonin, methylcobalamin (B-12), vitamin D3, fish oil, and coenzyme Q10 each day
• Optimizing oral hygiene by using an electric toothbrush
• Reinstating hormone replacement therapy if not already being used. Most new studies have now shown that a lot of the highly publicized information (starting with the WHI study 20 years ago) that suggested hormone replacement for women in mid-life was not a good idea came from the use of artificial progesterone in a popular drug of the time, not because of estrogen replacement itself or the use of bioidentical progesterone.
• No food for a minimum of 12 hours between dinner and breakfast
• Exercising four to six days a week for a minimum of 30 minutes
A case study
In one specific example, which was published in the journal “Aging,” a 67-year-old woman with two years of progressive memory loss was evaluated and put on a version of the above program. She still held a demanding job that involved preparing analytical reports, but found herself having more and more trouble analyzing the data and preparing the reports, so was being force to consider leaving her job. She had also noticed that by the time she reached the bottom of a page, she would have to start at the top again, because she was unable to remember the material she had just read. She was no longer able to remember numbers very well and had to write down even 4-digit numbers to remember them.
She had also begun to have trouble driving: Even on familiar roads, she would become lost trying to figure out where to enter or exit. She would mix up the names of her pets and forget where the light switches were in the home she had lived in for years. Her mother had developed similar progressive cognitive decline beginning in her early 60s, had become severely demented, entered a nursing home, and died at approximately 80 years of age. When the patient consulted her physician about her problems, she was told that she had the same problem her mother had had, and that there was nothing that could be done about it.
After three months on the program, most of her symptoms had abated: She was able to navigate without problems, remember telephone numbers without difficulty, prepare reports and do all of her work much more readily – and read and retain information. She felt her memory was better than it had been in many years. On one occasion she developed an acute viral illness and let the program lapse, but soon noticed a mental decline. Se renewed the program and her mental health returned.
After two and one-half years on the program, at age 70, she felt mentally clear and continued to work full-time. This was her program:
1) She eliminated all simple carbohydrates and lost 20 pounds;
2) She eliminated gluten and processed food from her diet, and increased vegetables, fruits, and non-farmed fish;
3) She began yoga and ultimately became a yoga instructor;
4) She began to meditate for 20 minutes twice per day;
5) She took melatonin – 1 mg at bedtime;
6) She increased her sleep from 4–5 hours per night to 7–8 hours per night;
7) She took 1 mg methylcobalamin (B-12) each day;
8) She took vitamin D3 – 2000 IU each day;
9) She took fish oil – 2000 mg each day;
10) She took CoQ10 – 200 mg each day;
11) She optimized her oral hygiene using an electric flosser and electric toothbrush;
12) She reinstated hormone replacement therapy that had been discontinued following the WHI report in 2002;
13) She fasted for a minimum of 12 hours between dinner and breakfast, and for a minimum of three hours between dinner and bedtime;
14) She exercised for a minimum of 30 minutes, 4–6 days per week.
Exercise
Much research indicates that being physically active reduces the risk of Alzheimer’s disease and other dementias, and may slow disease progression.
Considerable evidence demonstrates that exercise remodels brains and affects thinking in a positive way. Researchers have shown in rats and mice that running increases the creation of new brain cells. Exercise can also improve the health and function of the synapses between neurons, allowing brain cells to better communicate.
A hormone that is released during exercise may also improve brain health and lessen the damage and therefore the memory loss that occurs with dementia. This finding might help explain how, at a molecular level, exercise protects our brains and preserves memory and thinking skills.
Breathing
Many studies have shown that breathing fully as much of the time as possible is very valuable for brain health. Many people breathe primarily from the mouth, throat, or at the chest level, but to improve your mental functioning, it is very valuable to practice breathing as often as you can from the diaphragm.
What to eat
Various studies have shown positive benefits to one’s mental health from eating:
Fruits (raw or pureed without anything added – not much juice) and green, red, orange, and yellow vegetables
Cold water fish several times a week (salmon, sardines, mackerel, etc.)
Healthy oils and fats (olive oil, flax oil, walnuts, almonds, avocados)
Healthy proteins
Not much sugar or many sweeteners of any kind (including artificial)
Supplements
Magnesium is very important for the brain, but it is hard to digest, and many types have a hard time passing the blood-brain barrier. One form of magnesium that seems especially good for the brain is Magnesium L-Threonate
Various daily supplement suggestions
Vitamin E – around 200 mg – but with mixed tocepherols
B Vitamins –a 50 mg B complex tablet is a good place to start
Vitamin D – at least 1000 to 2000 IU’s
CoQ10 – 50 mg
L-carnitine – 500 mg
Alpha-lipoic acid – 100 mg
Alpha-GPC (alpha glyceryl phosphoryl choline) – 250 mg
Phosphatidylserine – 100 mg
Glutathione – one easy way to increase glutathione is the supplement NAC – which the body converts to glutathione
Melatonin – Levels drop as we age, as does neurogenesis, and sleep disturbances increase. Melatonin increases neurogenesis and helps regulate it. It also increases the immune system’s capacity and has anticancer effects. There is wide variation in the dosage suggested—some people take 1 mg per night while others take a good bit more. Some studies suggest more than 3 mg per night isn’t a good idea. You will need to individualize your approach.
Coconut Oil – A couple of tablespoons a day
Alcohol
Too much alcohol is not good for brain health, but moderate use is a different matter. A study in the 1990’s looking at the effect of moderate alcohol intake on dementia followed 6,000 women aged 65, some of whom had been (and still were) regular drinkers. The women, who were all of sound mind at the start, were tracked for more than six years; their alcohol intake was noted, plus the date of the first diagnosis of dementia. Those who drank between 4 to 8 ounces of wine or an equivalent of other alcohol reduced their chances of getting ‘overall dementia’ by two-thirds, and the chance of Alzheimer’s specifically was reduced to almost zero. In terms of who gets dementia first, it is the non-drinkers. The women who drank around 1/1/2 glasses of wine a day more than that halved their risk of dementia compared to the non-drinkers.
In a German three-year study concluded in 2011, mental health experts in Mannheim observed 3,200 people over the age of 75, roughly half of whom were regular drinkers. Once again, the teetotallers had a higher risk of dementia than drinkers. And even those who drank 2 glasses of wine a day halved their risk of dementia compared to non-drinkers.
Singulair
A few studies suggest that montelukast – sold under the name Singulair – seems to reverse the brain’s ageing process in rats. The drug, which is also used to treat allergic reactions, will be tested in human trials on people suffering from Alzheimer’s.
Niacinamide
A nutrient that might restore memory loss and prevent Alzheimer’s disease is niacinamide, a form of vitamin B3. Dr. Kim Green, at the University of California at Irvine, gave the human dose equivalent of 2,000 to 3,000 mg of niacinamide to mice with Alzheimer’s disease. After treating the mice for only four months, he discovered the mice were cognitively much better and performed as if they had never developed the disease. He also determined that for humans, 250 mg was about the most the body could absorb at one time. Therefore, multiple doses of 250 mg a day seems the best way to maintain effective levels. He adjusted the daily dosage to the severity of the condition being treated, averaging around 2,000 mg a day. Based on his observations and studies, it appears that patients achieve the best results if they take 250 mg every few hours.
Exercise the mind
Exercising the mind by engaging in various forms of mental stimulation increases neurogenesis and keeps mental faculties sharp. There is no quick fix for keeping our mental abilities strong, no any one exercise or video game that will prevent the mind from deteriorating. Most forms of mental stimulation are discrete and do not generalize to other parts of cognitive function. Hence, we need to use our minds in as many ways as we can—reading, problem solving, remembering, discussing, writing, musical training, and attention training. Building cognitive reserve by using our minds throughout our lives is an insurance policy against Alzheimer’s and dementia. At whatever age we begin, mental exercise increases neurogenesis and expands our world.
Foods
Brant Cortright, PhD, professor of psychology at San Francisco’s California Institute of Integral Studies, and author of “The Neurogenesis Diet & Lifestyle”:
“The discovery that your brain produces new brain cells as long as you are alive upends the belief that the brain stops growing in young adulthood. It also changes our entire picture of aging, for if new brain cells are being formed, then the brain can renew itself.
“There are vast differences in how quickly people produce new brain cells, and your rate of neurogenesis may be the single most important factor for a high quality of life. When neurogenesis is high, you are alive, engaged, expansive, fulfilling your potential. Your mind’s abilities are enhanced and your emotional vitality is strong. You are protected from stress and depression. You feel good and life is fulfilling. Immunity is robust. Your spirits are high and your outlook is positive.
“On the other hand, when you have a low rate of neurogenesis, your brain shrinks, your life contracts, and you move toward memory loss, cognitive deficits, dementia, stress and anxiety, depression, reduced executive function and immunity, and myriad health problems. When neurogenesis is low, your whole quality of life suffers. Having a high level of neurogenesis may be the most important thing you can do to cultivate a high quality of life.
“Different kinds of brain stimulation support each other. For instance, running boosts neurogenesis, but with running alone there is a 40% to 60% loss of these newly created brain cells. However, other parts of an enriched environment prevent neuronal cell loss. Only a holistic, multipronged approach produces the powerful boost in both new neurons and survival rates that results in a major increase in neurogenesis.
“Four foods especially valuable for stimulating neurogenesis are blueberries, omega-3 fatty acids, green tea, and curcumin.”
Blueberries
It’s hard to sing blueberries’ praises highly enough. They act in so many ways to promote neurogenesis and protect the brain from cognitive decline that if blueberries were a drug, pharmaceutical companies would be bombarding us with ads to entice us to upgrade our brains with this “miracle drug.” Blueberries have been shown to reverse cognitive decline in both humans and animals.
Omega-3s
Neuroscience researcher Sandrine Thuret, PhD, of London’s Kings College, reported a 40% increase in neurogenesis by adding omega-3s. Other studies have shown equally impressive gains in neurogenesis. Our brains are made up of about 60% fat. In the ongoing tearing down, replacing, and rebuilding of our brains’ cellular structures, we want to consume high-quality fats in order to continuously rebuild our brains with the best fats possible. Omega-3s are the highest quality fats for brain development.
Green tea
Green tea’s polyphenols have been shown to increase BDNF, which appears to be the main signal that turns on neurogenesis, and to have strong health benefits ranging from cancer prevention, cardiovascular benefits, immunity improvement, and glucose reduction. EGCG and green tea’s other polyphenols not only increase neurogenesis but, like blueberries and omega-3s, exert powerful antioxidant and anti-inflammatory effects as well. Green tea has clear cognitive benefits and even improves working memory, which is one of the most difficult functions to increase.
Curcumin
Curcumin, which is within the spice turmeric (which has been used for thousands of years in India and elsewhere), has strong neurogenic effects. In addition, it is a powerful anti-inflammatory and antioxidant compound. Aging populations who consume curcumin show better cognitive performance. It reduces beta-amyloid and plaque formation in aging humans and has high potential as part of an anti-Alzheimer’s strategy. It has long shown antidepressant effects, which naturally follow from decreasing inflammation and increasing neurogenesis.
Another healthy food – From Dr. David Williams “Alternatives” Newsletter
Cacao
(Cacao in not the same as chocolate. Chocolate is made by processing cacao beans, but this processing removes a lot of what is most valuable in the beans. And, of course, other ingredients that might not be so healthy are added to make chocolate.)
A study from Columbia University sheds light on just how amazing the flavanols in raw cacao can be. The study involved 37 adults ranging in age from 50 to 69. Half of this group received a special high-flavanol drink made from cacao beans. This group took in 900 mg of flavanols a day. The other group consumed a low-flavanol diet containing only 10 mg a day.
The results were pretty spectacular. Dr. Scott Small put it this way: “If a participant had the memory of a typical 60-year-old at the beginning of the study, after three months that person on average had the memory of a typical 40-year-old.”
Other studies have corroborated the fact that cacao flavanols improve memory by not only enhancing circulation in the brain but also by supporting the growth of new blood vessels.
At the University of L’Aquila in Italy, elderly individuals with mild cognitive impairment were given either 990 mg (high), 520 mg (medium), or 45 mg (low) portions of flavanols from cacao. After eight weeks, the participants who consumed high and medium levels of the flavanols displayed significant improvement in memory, task-switching skills, and motor responses. Additionally, insulin resistance, blood pressure, and oxidative stress decreased in the high and medium-flavanol groups.
Other studies suggest that consuming cacao flavanols can lower blood pressure levels. Even more studies have determined that cacao can suppress the development of plaques in arteries, reduce abnormal blood clotting, increase blood flow to the skin, inhibit the proliferation of human breast cancer cells, and help maintain normal blood sugar levels.
Results begin to be noticed with as little as 200 milligrams of flavanols daily, while around 900 milligrams per day were needed for the highest results. (One tablespoon of raw cacao powder contains at least 250 milligrams of flavanol.) Consuming one tablespoon of raw cacao powder should be enough to start generating benefits, and three tablespoons should definitely provide therapeutic effects, when consumed daily.
And don’t forget about the positive value of cholesterol
Cholesterol is needed in every cell of the body, including the brain. Many forms are good and quite necessary. Deborah Gordon M.D. found that saturated fat and cholesterol in the diet do not lead to heart disease. Heart disease is more closely associated with inflammation and sugar load than cholesterol levels. Over age 60, the higher your total cholesterol, the longer you are likely to live and the better your health will be.
The New York Times article:
https://www.nytimes.com/2020/01/10/opinion/sunday/age-memory.html
See also “How to Bring Back Your Brain” by Deborah Gordon MD, October 08, 2018 – Spirituality & Health Magazine and web site
So, this morning, a toast to you for a healthy brain and mind,
David