Health Hotline Magazine | September 2023

What constitutes a brain-healthy diet? A study from Columbia University found that people who consistently ate a Mediterranean-style diet had larger brain sizes and less atrophy (shrinking). In the people studied, who averaged 80 years of age, the larger brain sizes were comparable to being five years younger. This brain-protective effect was confirmed in a separate analysis of 18 studies, with researchers reporting that people who consistently ate a Mediterranean-style diet had a slower rate of cognitive decline, a lower risk of Alzheimer’s disease, and improvements in cognitive function. The Mediterranean diet emphasizes wild-caught fish, fruits and vegetables, full-fat dairy, legumes, whole grains, nuts and seeds, herbs, and olive oil. Add an Extra Layer of Protection with Supplements Omega-3s and B vitamins. These nutrients are foundational supplements for brain health—taken regularly, they work synergistically to maintain optimal brain function. The omega-3 fats EPA and DHA, found in fish oil, have been found to exhibit a neuroprotective effect, and supplementation has been shown to improve cognitive function. The B vitamins are required by the body for normal neurological function, including for the synthesis of neurotransmitters, and have neuroprotective effects, particularly when it comes to preventing brain shrinkage. The omega-3s have also been linked to larger brain sizes. Researchers at the University of South Dakota analyzed blood levels of the omega-3s EPA and DHA in 1,111 women whose average age was 78 years. The researchers took brain scans to determine the size of the women’s brains. When the researchers followed up eight years later, they found that women with the highest blood levels of both EPA and DHA had the largest brain sizes. The size of the women’s hippocampus, which is involved in memory, was substantially larger compared with women who had low levels of EPA and DHA. Take 2,000 to 3,000 mg of fish oil daily for optimal support. Beetroot. Beets are an incredible source of dietary nitrates, which the body converts to nitric oxide (NO), a molecule that plays an important role in maintaining normal cognitive function, including promoting plasticity, mitochondrial biogenesis in the brain, and supporting the growth of healthy neurons, as well as learning and memory formation. NO has been found to increase blood flow to the brain, specifically to areas of the brain often associated with degeneration that can lead to dementia. NO levels naturally decline with age, and there is evidence that the loss of NO may contribute to cognitive decline. A 2021 study including adults between the ages of 70 and 80 found that 10 days of drinking about 3 cups of beetroot juice daily led to enhanced focus on cognitive tests. Lutein. 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 provides both antioxidant and anti-inflammatory protection to brain cells. It also enhances blood flow and improves communication between neurons; essentially, lutein helps the brain work smarter,

not harder. It can also increase brain-derived neurotropic factor (BDNF), which plays an important role in neuronal growth and promotes brain plasticity. Aim for 20 mg daily.

Bacopa. This herb has been used for centuries in the Indian Ayurvedic tradition to improve memory and intellect and was recommended in ancient Ayurvedic texts for a range of mental conditions, including anxiety, poor cognition, and lack of concentration. More recently, bacopa has been investigated for its effects on cognition, with positive results. Supplementation

with 300 mg bacopa daily resulted in significant improvement in memory recall, information retention, verbal learning, and depression and anxiety scores. Modern research has investigated bacopa’s mechanisms of action and has found that compounds in the herb can enhance communication between nerves and help regenerate synapses and repair damaged neurons, improve neuronal synthesis, and increase brain serotonin, a neurotransmitter that promotes feelings of wellbeing and happiness. For references, email customerservice@naturalgrocers.com

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