Tagged with 'brain-health'

Wondering how to choose the best coconut oil? Brush up on your terminology here.

Getting the edge on fitness is not just about the body any more. There is another area that has not gotten nearly enough attention: the brain. It can benefit from the right nutrition just like any other part of the body. Athletes dedicate hours upon hours exercising, all the while consuming nutritional supplements to improve physical performance. Investing in cognitive function is just as important as fueling your muscles.

Are You Overtraining?

Overtraining is now being recognized as a major stress and natural hazard of athletic training, and can result in decreased performance, injury, compromised immune function and psychological depression. Muscles become sore, resting heart rate and cortisol levels increase, and testosterone levels fall. The body has difficulty adjusting, but can recover with a few days of rest. Chronic overtraining can create a disturbance in the ratio between the anabolic hormone, testosterone, and the catabolic hormone cortisol. (1)

Performance-Enhancing Ingredients

Reduce exercise-induced stress, improve reaction time, support neuroprotective properties and promote motivation, concentration and focus.

PHOSPHATIDYLSERINE for Muscle Soreness, Recovery and Overall Well-Being

Clinical trials have shown Phosphatidylserine (PS) supplementation effective for combating exercise-induced stress and preventing the physiological deterioration that comes with overtraining. PS is a type of fat found in cell membranes in the body, and is highly prevalent in neural tissue. In fact, PS is most concentrated in the brain where it comprises 15% of the total phospholipid pool. Studies examining athletes involved in cycling, weight training, and endurance running demonstrated PS might help prevent muscle soreness, speed recovery, and improve well-being. (2)

In a double-blind, randomized, placebo-controlled, cross-over design, Monteleone et al showed PS supplementation suppressed cortisol and ACTH responses to staged cycling exercise. Compared to placebo, cortisol levels were 30% lower, demonstrating PS supplementation can lessen the severity of stress responses to exercise. (3)

 A study conducted at California State University investigated the effect of PS on hormone levels, muscle soreness and feelings of well-being when administered to experienced weight-trained athletes. During the two-week training period in which these athletes were deliberately overtrained, they reported less muscle soreness when they were taking PS compared to the placebo. In addition, subjects had an improved perception of well-being when taking PS, which was particularly evident after the first week of training.

ACETYL L-CARNITINE for Mental Performance

Acetyl-L Carnitine (ALCAR) is a compound found naturally in your muscles, heart, liver, kidneys and plasma. It's essential for energy production and fat metabolism, and the average human body contains 20-25g of L-Carnitine, with 95% of it located in skeletal muscles.

Want an extra edge during your workout? Focus on improving your mental agility and alertness. Acetyl L-carnitine has been primarily used by athletes to increase maximal aerobic power and helping burn stored fat, but currently it's being recognized for its ability to improve mental as well as physical performance. (5)

Cognitive brain function benefits associated with ALCAR include an increase in memory and learning capacity along with an improved speed of memory recall and thought processing. Other studies showed subjects’ ability to think more clearly with a lengthened attention span, as well as improved overall concentration and focus. In a double-blind study in two randomized homogeneous groups of both sexes of 15 subjects each, one group underwent supplementation with ALCAR, while the other group was given a placebo. The people who took ALCAR showed statistically significant improvement in their behavioral performances, memory tests, attention tests and Verbal Fluency tests. (6)

Some studies have also indicated ALCAR may help improve sensory perception, especially in the areas of sight and sound. Users also reported their reflexes are faster and reaction times are shorter. (7)

VINPOCETINE for Reaction Time

Vinpocetine, derived from the Periwinkle plant, may potentially increase blood flow to the brain and improve reaction time. One study demonstrated an improvement in reaction speed and performance on a memory test, however other studies assessing reaction speed or attention combined it with other nutrients. Increased reaction speed, as well as increased processing speed, have been seen in a rehabilitative setting with NFL football players (combined with Acetyl-L-Carnitine, Fish Oil, Alpha-Lipoic Acid and Huperzine-A)and elsewhere with Vinpocetine (10mg) paired with Ginkgo biloba(40mg) and micronutrients. (8, 9) 

Another potential use for Vinpocetine may be in the support of traumatic brain injuries or concussions in that it appears to have a role in neuroprotection and reducing neural inflammation. A study using brain SPECT images and a standard neuropsychological test measured blood flow in the areas of the brain related to cognitive function and proficiency related to mood, memory, language, attention, information speed and accuracy. The athletes followed a protocol that included nutritional supplements, including Vinpocetine, Phosphatidylserine, and ALCAR, among others. Within six months, the players were measured again. The results showed significant increases in cognitive scores, blood flow, and self-reported symptoms of mood, memory, and motivation. Many athletes had greater than 50% increases in percentile scores.

HUPERZINE-A as a Cognitive Enhancer

Huperzine-A is an alkaloid isolated from the Chinese herb Huperzia serrata. Studies indicate it's a cognitive enhancer that blocks the enzyme acetylcholinesterase, which damages the learning neurotransmitter, acetylcholine, causing a relative increase in acetylcholine to occur. 

In addition to acetylcholinesterase inhibition, other neuroprotective properties have been identified — reduce oxidative stress, regulate the expression of apoptotic proteins, protect mitochondria, and upregulate nerve growth factor. (11, 12)

Nutrition has always been an essential focus in athletics, but the focus on the effects of cognitive nutrition has been rather narrow, focusing instead on the physical benefits. The Central Fatigue Hypothesis states fatigue is governed by the central nervous system, and not the muscles themselves, suggesting fatigue is actually coming from the brain. (13) 

Cognitive function is influenced by nutrition and the positive effect cognitive sports nutrients have on athletic performance in the form of reducing exercise-induced stress, promoting motivation, concentration and focus, improving reaction time, and providing neuroprotective properties. (14)

Jack Grogan, Chief Science Officer for Healthy Goods

1. Fahey TD. Biological markers of overtraining. Biol Sport. 1997;14:1–19.

2. Ralf Jäger et al, Phospholipids and sports performance. Published online 2007 Jul 25.

3. Monteleone P, Maj M, Beinat L, Natale M, Kemali D. Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men. Eur J Clin Pharmacol. 1992;42:385–388.

4. Fahey TD, Pearl MS. The Hormonal and Perceptive Effects of Phosphatidylserine Administration During Two Weeks of Weight Training-Induced Over-Training. Biol Sport. 1998;15:135–144.

5. Broquist, H.P. and Borum, P.R. 1982, Carnitine Biosynthesis. Nutritional Implications. Advances in Nutr. Res., 4: 181-204.4

6. Sinforiani E, Iannuccelli M, Mauri M, Costa A, Merlo P, Bono G, Nappi G. Neuropsychological changes in demented patients treated with acetyl-L-carnitine. Int J Clin Pharmacol Res. 1990.

7. Passeri M, Iannuccelli M, Ciotti G, Bonati PA, Nolfe G, Cucinotta D. Mental impairment in aging: selection of patients, methods of evaluation and therapeutic possibilities of acetyl-L-carnitine. Int J Clin Pharmacol Res. 1988.

8. Amen DG, et al. Reversing brain damage in former NFL players: implications for traumatic brain injury and substance abuse rehabilitation. J Psychoactive Drugs. (2011)

9. Polich J, Gloria R. Cognitive effects of a Ginkgo biloba/vinpocetine compound in normal adults: systematic assessment of perception, attention and memory.Hum Psychopharmacol. (2001)

10. Amen DG, et al. Reversing brain damage in former NFL players: implications for traumatic brain injury and substance abuse rehabilitation. J Psychoactive Drugs. (2013)  Effects

11. Effects of huperzine A on acetylcholinesterase isoforms in vitro: comparison with tacrine, donepezil, rivastigmine and physostigmine. Published online 2007.

12. Progress in studies of huperzine A, a natural cholinesterase inhibitor fro Chinese herbal medicine.  Published online 2006.

13. Acworth I, Nicholass J, Morgan B, Newsholme EA. Effect of sustained exercise on concentrations of plasma aromatic and branched-chain amino acids and brain amines.  Biochemical and Biophysical Research Communications. 1986;137(1):149-53.

14. Lemyre P-N, Treasure DC, Roberts GC. Sport Psychology. Journal of Sport & Exercise Psychology. 2006;28:32-48.

One of the saddest diseases to watch a loved one go through is Alzheimer's Disease. I certainly want to avoid it at all costs! Here are four Alzheimer’s Triggers that can harm to your brain AND scientifically proven strategies for avoiding them.

Trigger #1: High Blood Pressure

This is a problem for one in three Americans, and what you may not know is high blood pressure puts your brain at risk. It’s linked to memory loss, vascular dementia (caused by conditions that block or reduce blood flow to the brain) and Alzheimer’s. Hypertension can lead to changes in the brain similar to those caused by a stroke, and may also injure small arteries that nourish the cells that relay information within the brain.

Tips to Protect Your Brain from high blood pressure:

• Hit up the produce aisle. Fruits and vegetables are the cornerstone of a diet that’s beneficial to blood circulation and lowering blood pressure. 

• Improve the health of your circulatory system with these two other major changes.  

Trigger #2: Pesticide Laden Produce

Even though DDT was banned in the US in 1972 (Thankful!), people were unfortunately heavily exposed to this pesticide known to cause cancer and other serious health issues. Forty-five years after DDT was outlawed, traces of the chemical remain in our soil and water (and on produce imported from countries where the chemical is still in use, legally and illegally), and its health problems may extend to the brain.

When blood samples from 86 people with Alzheimer’s were tested, the blood levels of DDT in 74 of the Alzheimer’s patients were four times higher than the control group. This exposure might play a role in the disease by promoting the growth of amyloid proteins.

Tips to Protect Your Brain from pesticides:

• Shop organic whenever possible –at a minimum purchase organic produce based off the Environmental Working Group’s dirty dozen and clean fifteen list. Make the healthiest choices given your circumstances. 

• Always wash produce under running water before eating.

• Before you wash lettuce or other leafy vegetables grown with pesticides, toss the outer layer, where residue accumulates.

• As a last resort, eat a variety of fruits and vegetables to reduce your exposure to any one particular pesticide.

Trigger #3: Habitual Snoring

Sleep apnea, a condition of disrupted breathing and sleep, is linked to an increased risk of brain disease. People with sleep-disordered breathing are more likely to start showing mid cognitive impairment or Alzheimer’s at an average age of 73. Those who slept normally were diagnosed with Alzheimer’s at an average age of 88.

Tip to Protect Your Brain from disrupted sleep:

• Discuss persistent snoring with your doctor, who may send you to a sleep specialist. If sleep apnea is the diagnosis, you’ll likely end up with a CPAP machine, shown to be effective at restoring normal breathing.

Trigger #4: Type 2 Diabetes

In a study of middle-aged men and women with a family history of Alzheimer’s, researchers linked insulin resistance, a key driver of type 2 diabetes, with poorer performance on memory tests. Diabetes is thought to reduce the size of the brain regions associated with memory. People with type 2 diabetes are twice as likely to develop Alzheimer’s disease.

Tip to Protect Your Brain from type 2 diabetes:

• Shed some excess pounds. Some 86 million US adults have prediabetes, in which blood sugar levels are elevated but not yet high enough to signify type 2 diabetes. Losing 15 pounds cut your risk of developing type 2 diabetes by 58%.

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

If you’re a runner, you already know the importance of food to fuel your workouts. But food also improves your brainpower. People who follow a heart-healthy diet also reduce their risk of developing Alzheimer’s disease by 50% compared to those who didn’t. 

Nutrition Advice for Healthy, Hungry Runners

1 BEANS

The slow-burning carbs & fiber in beans fuel long runs and keep you regular. Beans are also high in antioxidants to fight inflammation, which is important for keeping your brain healthy.

2 BERRIES

Berries may decrease neuron loss and improve memory.

3 COLORFUL VEGGIES

The bright color of veggies indicate a food is rich in antioxidants, which help protect brain neurons from age-related decay. You have this dietitian’s permission to eat as many vegetables as you want, everyday!

4 GREENS

Leafy greens are rich in folate, which researchers have linked to slower rates of brain decline. Eating one salad per day is an excellent goal.

5 NUTS

Walnuts, almonds, pecans, hazelnuts, and pistachios are rich in fiber, healthy fat, and vitamin E. Good fats are an important source of energy for the cells in our brain, which along with exercise can stimulate new brain cells and improve memory. A handful of nuts on a daily basis is what your body wants.

6 OLIVE OIL

Olive oil is high in healthy monounsaturated fat and protects the blood vessels throughout the body, including those in the brain. A six year long study found people who ate more olive oil had less heart disease, cognitive impairments and less instances of developing dementia than those who ate a low-fat diet. Include olive oil daily.

7 POULTRY

Research suggests the vitamin B₁₂ in chicken and turkey may play a role in fighting age-related decay in the brain. It’s OK to include 3 to 4 oz. poultry twice per week.

8 RED WINE AND DARK RED JUICES

In moderation, red wine can ward off brain decline, thanks to its polyphenol antioxidants. Unsweetened grape and pomegranate juices can, too. Sip no more than 5 oz. of wine daily.

9 SALMON AND SEAFOOD

The essential omega-3 fats in fatty fish (ie: tuna, salmon, mackerel) are crucial for the development and maintenance of brain health. DHA, in particular, is a valuable anti-inflammatory, and we already know how dangerous inflammation is to our brains.

10 WHOLE GRAINS

The B-vitamins and vitamin E in whole grains, like whole wheat, oats, wild rice, and quinoa, may decrease risk of Alzheimer’s by clearing compounds in the body linked to brain damage.

These foods serve double duty because they assist with fueling and recovery for runners + support your brain. All these foods are part of a diet that's a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets -- it's called MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay), and was developed by researchers who found people eating to reduce heart disease and type 2 diabetes also had lower rates of Alzheimer's disease. Woo-Hoo!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

New MIND Diet May Significantly Protect Against Alzheimer’s Disease. March 16, 2015

It seems like every week I come across a different article reporting the role nutrition plays in dementia and Alzheimer’s disease, and vitamin D is one that is talked about very frequently. There’s a chance Vitamin D may protect the aging brain against dementia and Alzheimer's disease, and on the flip-side, people with the highest levels of vitamin D show a decrease in incidences of degenerative diseases.

Vitamin D is synthesized by the body when exposed to sunlight, and it stimulates more than 900 genes in human physiology—most of which reside in the brain. These genes relate to activities like reducing inflammation, strengthening nerve cells, and helping the brain rid itself of viruses.

The link between Vitamin D, the Nervous System, and the Brain

Vitamin D is critical for normal functioning of the nervous system because of the variety of roles it plays. For example, vitamin D is important in the synthesis of a number of neurotransmitters, such as dopamine, serotonin, catecholamines and acetylcholine. It has also been proposed vitamin D protects against age-related inflammatory changes in a section of the brain called the hippocampus.

How Much Vitamin D?

It's not quite clear how much vitamin D is enough for good health (measured by blood levels). Most experts have concluded the minimum level is between 20 and 30 ng/mL. Checking your vitamin D is a routine blood test your health care provider can easily do.

Where does Vitamin D come from?

Very few foods in nature contain vitamin D. The flesh of fatty fish, such as salmon, tuna, and mackerel, and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks.

Older individuals are particularly at risk of vitamin D deficiency because they may eat a diet with less than adequate vitamin D, have a limited ability to metabolize the vitamin, and have limited exposure to sunlight. Talk to your health care provider if you're interested in having your vitamin D levels checked or taking a vitamin D supplement.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods