Health Hotline Magazine | August 2021

Lutein This carotenoid antioxidant is mostly known for its role in eye health, but it is also the most dominant carotenoid found in the brain, and there is a strong relationship between how well the brain ages and the amount of lutein it contains. Lutein helps the brain process information faster, with less energy, essentially helping your brain work smarter, not harder. Recent research investigating lutein’s role in the brain in adults over the age of 50 found that high levels of lutein were associated with better scores in several measures of cognitive function, including memory and executive function, which includes reasoning and judgement, planning, focus, and regulating emotions. Lutein is particularly important for protecting fats in the brain, like DHA, from oxidative damage. It also provides anti-inflammatory protection to brain cells, enhances blood flow to the brain, improves communication between neurons (remember, slower communication between neurons is one of the physical changes that happens in the aging brain), and has been shown to significantly increase BDNF. Doses used in studies range from 12 to 20 mg daily.

Curcumin An inflamed brain is a poorly functioning brain, but curcumin has the power to tame that inflammation. Inflammation in the brain reduces BDNF levels, impairs neurogenesis, and can drive brain cell death and brain shrinkage. Curcumin, the main active compound found in the spice turmeric, has been well-researched for its powerful anti-inflammatory e ects, and a growing body of research is showing that it is also neuroprotective. One trial examining the e ect of short- and long-term supplementation with 400 mg of curcumin in adults age 60-85 found that just one hour after supplementation, curcumin significantly improved performance on sustained attention and working memory tasks compared to the placebo. Working memory and general mood (qualified by positive changes in fatigue, calmness, and “contentedness”) were significantly improved following four weeks of supplementation. In addition to being anti-inflammatory, curcumin helps regulate levels of important neurotransmitters— brain communication chemicals—that are involved in learning, memory, mood, and behavior; reduces oxidative damage; increases BDNF; and triggers autophagy, the body’s process of clearing out damaged and aging brain cells and other debris that impairs brain function (think of it as your brain’s way of “cleaning house”). This process is critical for brain health, and any glitches in this system can lead to neurodegeneration.

XXXX The following nutrients have also been researched for their positive e ects on the brain: Lion’s mane mushroom has been found to induce the production of nerve growth factor (NGF), a family of proteins responsible for the maintenance, survival, and regeneration of neurons. Research has shown that it improves mild cognitive impairment in older adults (1,000 mg/three times daily). Phosphatidylserine (PS) is a type of fat that is concentrated in the brain where it maintains the structural integrity of neurons and enhances communication between neurons. Supplementation with PS (300-800 mg/day) has been shown to support cognitive function, including short- and long-term memory, learning and recall, focus and concentration, problem solving, and language skills. And last but not least, the Ayurvedic herb bacopa has been studied for its e ect on cognition and researchers have discovered that compounds in the herb enhance communication between nerves, help regenerate synapses, repair damaged neurons, and support neurogenesis. In one study, supplementation with 300 mg of bacopa daily resulted in significant improvement in memory recall, information retention, and verbal learning (it also improved feelings of wellbeing and reduced depression and anxiety scores). A drastic decline in cognitive function does not have to be a normal part of aging. Reducing inflammation and oxidation in the brain and promoting neurogenesis and brain plasticity are master keys to unlocking brain health throughout our lifetimes, and research is showing that certain nutrients can improve all of these factors. Take action now to keep your brain forever young!

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