Health Hotline Magazine | August 2021

Boost your brain power with targeted supplements These supplements have been well- researched when it comes to the aging brain, and they run the gamut, from reducing inflammation and oxidative stress to supporting plasticity, neurogenesis, and minimizing brain shrinkage. For most of them we don’t, or can’t, get optimal amounts of from food alone. DHA & EPA The omega-3 fats from fish oil are essential for a healthy brain. Period. Healthy neurons contain high amounts of DHA, which keeps these cells flexible and fluid, allowing for information to easily flow from one cell to another—and the better information flows, the better our mood, memory, concentration, and learning are. Both EPA and DHA support neurogenesis, reduce oxidative damage and inflammation in the brain, and DHA has been shown to increase brain-derived neurotrophic factor (BDNF), a protein that plays a critical role in brain plasticity, increasing the growth of new neurons and synapses. Higher blood levels of EPA and DHA have also been correlated with larger brain and hippocampal volume (the hippocampus is the part of the brain primarily involved in memory). One year- long, placebo-controlled study found that a daily supplement containing 430 mg of DHA and 150 mg of EPA significantly improved short-term and working memory (important for reasoning and decision making) and verbal memory in elderly subjects with mild cognitive impairment. The majority of us don’t eat nearly enough cold-water, fatty fish to obtain optimal amounts of these important fats, making this a top supplement to add to your

B Vitamins This family of vitamins is foundational for healthy brain function—without the B vitamins, mental performance, brain cell communication, and overall brain function crashes. B1 has been known for decades to influence brain function, with a B1 deficiency leading to changes in the brain similar to those found in Alzheimer’s. B1 is required for our brain cells to use glucose for energy, and low levels have been linked to reduced neurogenesis (the creation of new neurons). Low dietary intakes of the B vitamins have been associated with cognitive decline, while an increased intake of B vitamins has been shown to slow cognitive decline, particularly in those with elevated homocysteine, an amino acid in the blood that has been directly linked to the development of cognitive impairment, dementia, and Alzheimer’s, even at moderately elevated levels. One study examining the e ects of a daily supplement containing folic acid (800 mcg), B12 (50mcg), and B6 (20 mg) for two years in older adults with mild cognitive impairment found that the supplement significantly reduced homocysteine levels, slowed the rate of brain shrinkage, and slowed cognitive decline, particularly in those who began the study with elevated homocysteine.

That’s the good news. The bad news is that there are other physical changes in the brain that can lead to mental decline, including shrinking brain mass, slower communication between neurons, and increased inflammation and oxidative stress. These changes are associated with age-related declines in memory, learning, decision making, recalling names and numbers, and the ability to multitask and/ or focus. But even with these physical changes in the brain, it doesn’t necessarily mean you’ll experience a drastic mental decline (remember, dementia is not a normal part of the aging process; it is a neurodegenerative disease). Outside factors—including nutrition and certain supplements—have a strong influence on how well our brains age, and can combat those physical changes, helping to reduce shrinkage, promote brain plasticity, and reduce inflammation and oxidative damage. Brain Food It should come as no surprise that what we eat has a profound e ect on how well our brains age, and the typical Western diet, full of highly processed grains, refined vegetable oils, and sugar is not brain friendly. In fact, blood sugar that consistently stays at the high end of normal has been associated with increased brain shrinkage and reduced neurogenesis, or the creation of new neurons, which plays a critical role in brain plasticity. What to eat then? Most of the research on diet and cognition has focused on the Mediterranean diet and shows that this diet, full of vegetables, extra virgin olive oil, legumes, whole grains, nuts, spices, fish, and small to moderate amounts of grass-fed meats and dairy products and free-range eggs, can’t be beat when it comes to supporting healthy cognition. These foods provide the antioxidants, vitamins, minerals, and healthy fats that reduce inflammation and oxidative stress, improve communication between neurons, encourage neuronal growth, and generally promote the overall health and function of the brain.

routine. To optimize brain health, aim for 3 grams of fish oil daily.

12 | Health Hotline ®