By now you’ve probably heard the litany of health problems--obesity, heart disease, diabetes, and stroke--attributed to high fat, high sugar “junk” foods.

Increasingly researchers are convinced that we should add brain impairment and neurodegenerative conditions to the list.  In fact, junk food appears to affect the brain in ways that may lead to overeating, obesity and the other health problems we have long associated with junk food.

In reviewing the evidence from animal and human studies from the last three decades, a group of Australian researchers suggest that a diet high in saturated fats and refined sugars (HFS diet) affects areas of the brain that control cognitive abilities (in particular memory, attention and inhibition) and reward processes.

This not only appears to contribute to overindulging in high fat or sugar-laden foods, but researchers believe that other conditions such as Attention Deficit Hyperactivity Disorder (ADHD) and neurodegenerative diseases such as Alzheimer’s Disease (AD) may result from an HFS diet.

One researcher described the link between high amounts of dietary sugar and AD as “diabetes of the brain.”

“These forms of neural dysfunction result in impaired social, educational and occupational function, and present a substantial burden on the social-welfare system, especially AD,” they wrote.

Perhaps the most sobering finding in this and similar research is that junk food’s adverse affects on our brain may not be reversible.

Sources:

Food Navigator

Science Daily

PubMed

In a recent national survey, Baby Boomers were asked which health conditions they feared most. Cancer topped the list, followed closely by Alzheimer’s Disease. And while there is still no cure for Alzheimer’s and many other forms of dementia, there are six lifestyle habits that can significantly cut your risk.

1. Stay Active - Physical exercise is essential for maintaining good blood flow to the brain as well as to promote new brain cells. It also can significantly reduce the risk of heart attack, stroke and diabetes, and which are also risk factors for Alzheimer's and other dementias.

A recent study found that individuals with the highest levels of fitness during middle age were 36% less likely to develop dementia in their senior years.

2. Eat a Brain-Healthy Diet - Research suggests that high cholesterol may contribute to stroke and brain cell damage. A low fat, low cholesterol diet is advisable. And there is growing evidence that a diet rich in dark vegetables and fruits, which contain antioxidants, may help protect brain cells.

3. Stay Mentally Active - Engaging in mentally stimulating activities – like fixing a puzzle or learning a new skill or language – helps strengthen brain cells and the connections between them, and may even create new nerve cells.

4. Get a Good Night’s Sleep – Sleep disorders including insomnia and sleep apnea have been associated with memory loss and dementia. If you wake frequently or do not feel rested upon waking, you may need to have the problem evaluated by a sleep specialist.

5. Reduce Stress – Chronic stress has been linked to higher levels of damaging buildup of amyloid precursor protein (APP) and tau protein, which is seen in Alzheimer’s and in other forms of dementia.

A Swedish study found that the risk of dementia was about 65% higher in women who reported repeated periods of stress in middle age than in those who did not.

6. Be Social - Social activity not only makes physical and mental activity more enjoyable, it can reduce stress levels, which helps maintain healthy connections among brain cells.

For more on supporting your brain health, read:

• Key Nutrients Linked to Brain Health
• Physical Exercise May Trump Mental Exercise for Brain Health
• Memory Food: The Many Ways to Protect Your Brain

Sources:

MedPage Today

The Examiner

Alzheimer’s Association

The Journal of Neuroscience

American Scientist

Researchers know that certain nutrients and other chemical compounds in our diet are essential to brain function. When we don’t get enough of these key nutrients, such as vitamin B12 and iron it can lead to impaired cognitive function. In fact, when we don’t eat right, including skipping meals or not eating a balanced diet, the first place we feel it is in our ability to think clearly.

So, careful attention to diet is key to supporting every facet of brain health--from thinking and reasoning, to focus and memory.

Brain Food

Based on current research we’ve put together a “shopping list” of nutrients in foods and supplements that support optimal brain health.

Antioxidants – Antioxidants help block oxidative damage caused be free radicals which can damage cells throughout the body—including your brain. Some believe oxidative damage may contribute to the aging process.

Among the most beneficial antioxidants are vitamin A, C and E as well as plant-based antioxidant compounds such as those found in brightly-colored fruits and vegetables. On the color wheel, the purple-blue-red-orange spectrum is home to the most antioxidant-rich fruits and vegetables.

Vitamin A -- good sources of this vitamin include sweet potatoes, carrots, pumpkin, beef liver and spinach.

Vitamin C – high amounts are found in citrus fruits, berries, melons, tomatoes, bell peppers, broccoli, cauliflower and spinach.

Vitamin E – include almonds, sunflower seeds, and peanut butter in your diet to be sure you are getting enough vitamin E.

Vitamin D -- Vitamin D receptors are found throughout the brain and especially in the hippocampus. Low vitamin D levels have been linked to poor memory and cognitive function.

There are two sources of vitamin D:  sun exposure and foods or supplements. Your body makes vitamin D when exposed to the sun, and some foods are fortified with vitamin D including milk and cereal. Still, as many as 70% of us are deficient in this important nutrient.

Essential Fatty Acids – Studies have found that Omega-3 fatty acids support mental clarity, concentration, and focus. Foods containing Omega-3 fatty acids include cold-water fish (bluefish, herring, mackerel, rainbow trout, salmon, sardines, tuna, and whitefish).

B-Vitamins – B vitamins, such as folate, Vitamin B6 and B12, support cardiovascular function which in turn supports brain health by maintaining a good flow of oxygen to the brain. B12 deficiency, which is common in older adults due to inadequate digestion, is associated with reasoning and memory problems.

B6 plays an important role in blood sugar metabolism which helps ensure a steady supply of energy to the brain in the form of glucose. B6 also directly supports the nervous system as it is needed to synthesize several neurotransmitters including dopamine, norepinephrine and gamma-aminobutyric acid (GABA).

Folate can be found in leafy green vegetables, broccoli, beans, orange juice and avocados.

Good sources of B-12 are animal products such as salmon, beef, milk, yogurt and cheese. B12 may be added (fortified) in other foods such as soy milk and cereals.  

B6 is found primarily in poultry, pork, beef and seafood and in smaller amounts in legumes such as black beans, leafy green vegetables, nuts, and whole grains.

Mulitvitamins – A number of recent studies have linked vitamin supplements (A, C, D, E and some B vitamins) as well as multivitamins and fish oil supplements to promoting brain function including cognition, mental alertness, focus and memory.

Sources:

Psychology Today

WebMD

USDA - Agricultural Research Service

Office of Dietary Supplements

University of Maryland Medical Center

Linus Pauling Institute

NutraIngredients

Per federal dietary guidelines, we often hear about recommendations regarding the intake of folic acid to reduce the number of cases of spina bifida and other neural tube birth defects. But did you know that folic acid is also necessary for your brain as you age?

A recent study among older adults found that 400 mcg of folic acid combined with 100 mcg of vitamin B12 promoted healthy cognitive functioning--especially in memory tasks. The randomized, controlled 2-year trial involved 900 adults age 60-74.

Folic Acid Sources

Foods containing folic acid include leafy green vegetables, fruits, dried beans, peas and nuts. Enriched breads, cereals and other grain products also contain folic acid. The recommended dietary allowance for folate in adults is 400 mcg daily. If you don’t get enough folate in your diet, you can also take it as a dietary supplement.

Vitamin B12 Sources

Vitamin B12 is present in animal products such as meat, poultry, fish (including shellfish), and to a lesser extent milk. Therefore vegetarians often need to take a B12 supplement.

The recommended dietary allowance for B12 in adults 14-and older is 2.4 mcg/day. However, for adults 50 and older it is recommended that Vitamin B12 intake should be from supplements or fortified foods due to age-related malabsorption which can be caused by:

• Pernicious anemia, a condition in which there is a lack of a protein called intrinsic factor. The protein, which is made in the stomach, is necessary for vitamin B12 absorption.
• Atrophic gastritis, a thinning of the stomach lining that affects up to 30% of people aged 50 and older.
• Surgery in which part of the stomach and/or small intestine is removed.
• Conditions affecting the small intestine, such as Crohn's disease, celiac disease, bacterial growth, or a parasite.
• Excessive alcohol consumption.
• Autoimmune disorders, such as Graves' disease or lupus
• Long-term use of acid-reducing drugs.

Both folic acid and vitamin B12 are commonly found in B-Complex supplements.

Sources:

Medline Plus

The American Journal of Clinical Nutrition

Linus Pauling Institute

WebMD

We are used to hearing the term “bad fats” associated with increasing your risk of cardiovascular disease. Now it appears you can add brain health to the list of reasons to avoid bad fats.

According to new research that involved more than 6,000 women over 65, those who consumed the highest levels of saturated fats had worse overall cognitive functions than those who consumed the least.

All the women in the study filled out detailed food frequency surveys at the start of the study and participated in three cognitive function tests every two years for a span of about four years.

Bad fats include saturated and trans-fats. Saturated fats are most often found in meat and dairy products. The majority of trans fats in our diet are oils that are processed (hydrogenated) into solids (i.e. vegetable shortening).

Good Fats = Better Brain

However, “good” monounsaturated fats were associated with better cognitive function and memory. Sources of monounsaturated fats include vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil, and sesame oil.  Other sources include avocados and many nuts and seeds.

"Our findings have significant public health implications," said study author Olivia Okereke, MD, MS, Brigham and Women’s Hospital. "Substituting in the good fat in place of the bad fat is a fairly simple dietary modification that could help prevent decline in memory."

With our aging population, preventing cognitive decline is particularly important. Even subtle declines in cognitive functioning can lead to higher risk of developing more serious problems, like dementia and Alzheimer disease, she explained.

Consumer Tip

Get in the habit of reading nutrition labels--the box with the heading "Nutrition Facts." Look at all the fats listed there. Look for foods with little or no saturated fats and “0” trans fats.  Also, scan the Ingredients List for the words "partially hydrogenated." Any oil that is partially hydrogenated is a trans fat.

To learn more tips about reading labels, see Fooled by Food Labels: 9 Deceptive Claims to Watch Out For.

Sources:

Annals of Neurology

Science Daily

American Heart Association

WebMD

Whether you’re celebrating at home or having a picnic in the park, here’s some healthy, patriotic recipes that feature an antioxidant powerhouse--berries. Recent studies have found that the antioxidant properties of anthocyanidin, the substance that gives berries their rich colors, can slow age-related cognitive decline.  Yes, that makes berries brain food!

The American Parfait

We’ve taken a classic “red-white-and blue” dessert and made it healthier by using yogurt instead of whipped cream.

½ c. blueberries
½ c. raspberries
1 c. strawberries
¼ c. 100% pineapple or orange juice
1 c. organic fat-free vanilla yogurt
½ c. granola

Mix fruits and juice together in a large bowl; marinate in the refrigerator for 2 hours. Layer 1/14 cup of yogurt, ¼ cup of fruit mixture and 2 tablespoons granola in a small cup. Repeat with remaining ingredients to make 4 individual parfaits. Serve cold. Makes 4 servings.

Nutrition information per serving: Calories 174; Total Fat: 6g; Saturated Fat: 2 g; Sodium: 39 mg; Carbohydrate: 25 g; Fiber: 4 g; Protein: 5 g.

Spinach and Blueberry Salad

As a side dish or a vegetarian entrée (omit cheese), this salad has it all: protein, healthy fats, vitamin C, antioxidants, and fiber.

1 pkg. fresh spinach, rinsed
1 pt. fresh blueberries or
½ c. dried blueberries
½ c. feta cheese
¼ c. walnuts, chopped
2 T. balsamic or blueberry vinegar
2 T. extra-virgin olive oil

Combine spinach, blueberries, feta cheese and walnuts together in a salad bowl. Mix vinegar and olive oil together. Pour over salad and toss. Makes 4 servings.

Nutrition information per serving: Calories: 223; Total Fat: 15 g; Saturated Fat: 4 g; Sodium: 237 mg; Carbohydrate: 15 g; Fiber: 4 g; Protein 7 g.

More Recipes Like This

These “berry-licious” recipes are from the cookbook, Wholesome Temptation™, which was developed by chefs and registered dietitians at Cancer Treatment Centers of America®. It focuses on tips and recipes to ensure optimal nutrition during cancer treatment and recovery.

Even though the book was designed for cancer patients, it contains a wide variety of recipes that are appropriate for anyone who wants to eat a healthy, flavorful diet. Recipes are low in refined sugar, processed flour, and saturated fats and rich in healthy Omega-3 fatty acids and antioxidants to support your immune system.

Cookbook Supports Cancer Research

Wholesome Temptation™ is available from our online store. And, as with any CNCA purchase, a portion of your sale is donated to The Gateway for Cancer Research Foundation. This nonprofit organization works with leading treatment innovators sm searching for breakthroughs that can help cancer patients live longer, feel better and be cured -- TODAY! With your help we’ve donated over $117,000!

Source:

Health Finder

What if we could “think” our way to better brain health? New research involving meditation suggests that this might be possible.

A Yale University study found that people skilled at meditation are able to “turn off” areas of the brain associated with psychiatric disorders such as autism and schizophrenia.

The researchers used functional MRI to assess brain activity in experienced and novice meditators.

The more skilled meditators had decreased activity in the brain's “default mode” network, which has been linked to attention lapses and disorders such as anxiety, attention deficit hyperactivity disorder, and the buildup of beta amyloid plaques associated with Alzheimer's disease. The default mode is associated with daydreaming and “self” centered thoughts.

The researchers also found that when the default mode network was active, brain regions associated with self-monitoring and cognitive control were also activated in experienced meditators, but not novices.

This suggests that skilled meditators constantly monitor and suppress the emergence of "me" thoughts and mind wandering. If these two states of mind become too strong, they are associated with diseases such as autism and schizophrenia.

Experienced meditators were able to co-activate the two brain regions both during meditation and while resting. In this way they developed a "new" default mode that's more present-centered and less self-centered, the researchers said.

"Meditation's ability to help people stay in the moment has been part of philosophical and contemplative practices for thousands of years," Brewer said in a Yale news release. "Conversely, the hallmark of many forms of mental illness is a preoccupation with one's own thoughts, a condition meditation seems to affect. This gives us some nice cues as to the neural mechanisms of how it might be working clinically."

Source:

Health Finder

In a surprising discovery, researchers found that nerve cells in the retina need to be 'bathed' in relatively high doses of vitamin C to maintain proper function. This may mean that vitamin C is required elsewhere in the brain for its proper functioning, say the scientists from Oregon Health & Science University. The vitamin C research work was done using goldfish retinas, which have the same overall biological structure as human retinas.

"Because the retina is part of the central nervous system, this suggests there's likely an important role for vitamin C throughout our brains, to a degree we had not realized before." said Henrique von Gersdorff, Ph.D., a senior scientist at OHSU's Vollum Institute and a co-author of the study.

The brain, like the retinas, have special receptors, called GABA-type receptors that help modulate communication between brain cells by inhibiting the action of excitatory neurons. The OHSU researchers found that these GABA-type receptors in the retinal cells stopped functioning properly when vitamin C was removed.

Because retinal cells are a kind of very accessible brain cell, it's likely that GABA receptors elsewhere in the brain also require vitamin C to function properly, von Gersdorff said. And, as a major natural antioxidant, vitamin C may help 'preserve' the receptors and cells from premature breakdown, von Gersdorff said.

The findings could have implications for the dysfunction of nerve cells in the retina and brain that become over excited in part because GABA receptors may not be functioning properly. The researchers hope that the important insights gained will lead to the generation of new hypotheses and potential nutrition strategies. "For example, maybe a vitamin C-rich diet could be neuroprotective for the retina…von Gersdorff said. This is speculative and there is much to learn.

While the function of vitamin C in the brain is not well understood, we do know that when the human body is deprived of vitamin C, the vitamin stays in the brain longer than anyplace else in the body. "Perhaps the brain is the last place you want to lose vitamin C," von Gersdorff said.

Source:

Oregon Health & Science University

With Father's Day coming fast, you may need more ammunition just to remind your kids that your brain works just as well as theirs do, and, even better in some cases. When that time comes -- and you know it will either tomorrow or down the road -- don't forget this study or to send a few kind thoughts my way for telling you about it.

Duke University researchers worked with two groups of adults (ages 18-35 and 66-76) to measure the differences and commonalities in the way both process new information and make risky decisions based on losing or gaining real money. You may or may not be surprised to learn that the assumption made about most older folks -- they make bad decisions because they're too gun-shy and risk-adverse -- is generally wrong.

Using path analysis to measure whether age had anything to do making good decisions, scientists determined "the numbers game" did have an effect on the processing speed and memory. Just not on the quality of the decisions patients made…

And, some older patients made better decisions than younger ones who had lower scores on cognitive tests. "If I took 20 younger adults and 20 older adults, all of whom were above average on these measures, then on average, you could not tell them apart based on decisions. On the whole, it is true, more older people process slowly and have poorer memory. But there are also older people who do as well as younger people," says lead researcher Dr. David Huettel.

You can bet, the next time I have an argument with one of my kids or extended family about making the right decision about anything, I'll send them a link to this blog post in nothing flat!

DukeHealth.org June 1, 2010

Dosages of resveratrol ranging from 250-500 milligrams may improve blood flow circulating through your brain, and, perhaps, your brain health, according to a recent British study.

Researchers came to that conclusion after their double-blind study on 22 healthy adults who received, either a placebo or one or two doses of resveratrol of up to 500 milligrams. Nearly an hour later, patients were tested for the cognitive performance and blood flow for 36 minutes.

While cognitive performance wasn't enhanced among those taking resveratrol, those who did experienced an increase in brain blood flow, depending on the dosage. Additionally, the presence of resveratrol increased a patient's levels of deoxyhemoglobin (the major protein in red blood cells and a form of hemoglobin without oxygen) oxygen extraction and utilization.

American Journal of Clinical Nutrition March 31, 2010

NutraIngredients-USA.com May 5, 2010

Remember that laundry you forgot to put into the dryer yesterday? Or that keycard to the office you misplaced for the umpteenth time just as you were ready to leave out the house 10 minutes late this morning to make an 8 o'clock meeting? If these situations sound all too familiar and coming more frequently, you're probably a card-carrying member of the Baby Boomer generation beating yourself up regularly for experiencing "senior moments."

Don't worry, I'm a card-carrying member of the "senior momentitis" club too. But I'm not stressing out about being somewhat forgetful as much as I used to be, particularly after reading about New York Times deputy science editor Barbara Strauch's latest book, The Secret Life of the Grown-Up Brain.

Strauch concurs with many other experts that the brains of Baby Boomers do decline as time passes, short-term memory -- particularly for names -- "gets a bit dicey along the way," and we may be more distracted and flummoxed about stuff than ever before, but that's not necessarily horrible. All in all, Strauch thinks it's pretty normal…

In fact, our older brains are quite capable of solving problems better than younger ones. The other piece of good news: The accepted belief that older brains lose as much 30 percent of their neurons isn't true. But it takes real work to keep your brain healthy, and completing daily crossword puzzles alone won't do the trick, which is why I urge you to read a lengthy piece I wrote last year about the memory food your aging brain needs to survive and thrive.

To get a fuller taste for what Strauch, the deputy science editor at the New York Times is talking about, listen to an interview with NPR Fresh Air host Terri Gross and read an excerpt from her book here.

New York Times: Well April 30, 2010

WowOWow April 19, 2010

Faced with devastating, long-term projections for the Alzheimer's epidemic soaring as high as 120 million worldwide by 2050, science may have stumbled onto a new weapon to fight this mind-robbing disease from a completely unexpected source: A cancer drug that may be able to improve the way in which the brain records new memories.

Columbia University Medical Center researchers discovered the drug, made from a group of compounds called histone deacetylase (HDAC) inhibitors, improved the memory of mice afflicted with Alzheimer's disease.

Brain neurons create new memories by manufacturing new proteins. The initial step in that process is enabling the DNA to be read. That happens when neurons attach groups of reactive chemicals called acetyls to spools where DNA is wound very tightly, thus unwinding DNA to make it more accessible.

Mice whose brains were tainted with a form of Alzheimer's disease, however, were unable to attach more than half as many acetyls and possessed poorer memories, however, compared to healthy mice. The HDAC drug worked on the Alzheimer's mice by increasing the amount of DNA spooling and gene transcription, improving their memory performance to levels measured in normal mice.

Journal of Alzheimer's Disease, Vol. 18, No. 1, pp. 131-139, September 2009

EurekAlert September 6, 2009

UPI.com September 8, 2009

A recent Danish study on animals underscores just how important vitamin C can be to the brains of newborns, especially during the first few months of their lives.

Researchers studied the need for vitamin C "brain food" by separating 30 newborn guinea pigs into groups fed diets containing low or adequate amounts of vitamin C for two months. Then, the mental acuity of each guinea pig was measured in a water maze, in addition to the number of neurons in their hippocampus (the sector of the brain that affects long-term memory and spatial navigation).

No surprise, guinea pigs in the low vitamin C group had 30 percent fewer neurons in the hippocampus and performed markedly worse on spatial tests than those fed adequate diets.

Consequently, scientists believe the vitamin C-deficient diets of pregnant women as well as those choosing to breast feed may harm the mental development of newborns. And, based on reported problems among adults, experts estimate as many as 10 percent of newborn babies may be affected by the lack of vitamin C.

American Journal of Clinical Nutrition, Vol. 90, No. 3, pp. 540-546, September 2009

Science Daily September 2, 2009

NutraIngredients-USA September 3, 2009

Ever wonder how squirrels find their nuts and stay well fed, even during the coldest parts of the winter? If you believe it's related to a squirrel's acute sense of smell, guess again...

Fact is, an amateur scientist living in the U.K. won a prize last year from NewScientist magazine for demonstrating how squirrels use their spatial memory, not their sense of smell.

Unfortunately, humans may not be so lucky, as a recent study found most folks reach their cognitive peak as early as age 27. As the flow of blood to the brain slows down, so does the production of receptors on brain cells as well as the gradual loss of receptors on brain cells. Long story short, as many as two-thirds of Baby Boomers over age 50 may have some memory loss.

That said, memory loss isn't a given, and there are a great many things you can do to preserve and improve your memory, without the need for a single drug. Read about them here: Memory Food: The Many Ways to Protect Your Brain.

New Scientist Blogs: The Last Word February 13, 2008

New York Times June 11, 2009

The health benefits of flavonoids -- a class of plant-based chemicals known for their antioxidant properties -- may also protect your brain from Alzheimer's, according to a new study.

Epicatechin -- the flavonoid found in many plants and, in high quantities, in tea, cocoa and grapes -- may protect brain cells from damaging beta-amyloid peptides deposited abnormally via a mechanism unrelated to its antioxidant properties, scientists said.

All the good news notwithstanding, researchers believe the real challenge is to identify any single flavonoid or combinations of chemicals that can do the job and determine how they work before committing to any clinical trials.

Science Daily July 19, 2009

The Press Association July 9, 2009