Monthly Archive for September, 2011

Essential Brain Nourishment: PhospatidylSerine

Published on September 30, 2011 in brain health, healthy aging spotlight and phospatidylserine. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Essential Brain Nourishment: PhospatidylSerine

While DHA is the major fatty acid in the brain, PhospatidylSerine is the major structural component of brain cell membranes. PhospatidylSerine also is a precursor to phosphatidylcholine, another structural component of cell membranes. Within the neuronal cell membrane, PhospatidylSerine is required in order for the chemical events through which one neuron communicates with another to occur. Enhancing the concentration of PhospatidylSerine in neurons increases the speed and accuracy of cell-to-cell communication – effects that manifest as enhanced performance on tasks that test learning ability and short-term memory. PhospatidylSerine facilitates the formation of new memories (learning) and their retrieval.

In a “gold standard” randomized placebo-controlled clinical trial, daily dietary supplementation with 300 mg of PhospatidylSerine has been found to produce significant improvements in attention, vigilance, short-term recall, immediate memory, vocabulary skills and the ability to recall words in men and women over 60 years of age.9 In other studies, moderate losses of the abilities to concentrate, focus attention, learn and perform daily activities were somewhat reversed by daily supplementation with 300 mg of PhospatidylSerine; in particular, verbal recall, long-term memory and overall cognitive functioning were improved.10,11

Daily dietary supplementation with 100 mg to 300 mg of PhospatidylSerine enhances human cognitive function and may interrupt, attenuate or arrest cognitive deterioration. This property of PhospatidylSerine was recognized by the U.S. Food and Drug Administration in its announcement of a Qualified Health Claim on May 13, 2003, that “Consumption of PhospatidylSerine may reduce the risk of dementia in the elderly” and “Consumption of PhospatidylSerine may reduce the risk of cognitive dysfunction in the elderly.”12 In making its determination, the U.S. Food and Drug Administration also endorsed the safety of daily dietary supplementation with up to 300 mg of phosphatidylserine.12

Next Best Kept Secrets to Healthy Aging topic:
Essential Brain Nourishment: Ginkgo biloba Leaf Extract

References:
9. Villardita C, Grioli S, Salmeri G. Nicoletti F, Pennisi G. Multicentre clinical trial of brain phosphatidylserine in elderly patients with intellectual deterioration. Clin Trials J 1987;24:84-93.
10. Palmieri G, Palmieri R, Inzoli MR, Lombardi G, Sottini C, Tavolato B, Giometto B. Double-blind controlled trial of phosphatidylserine in patients with senile mental deterioration. Clin Trials J 1987;24:73-83.
11. Crook T, Petrie W, Wells C, Massari DC. Effects of phosphatidylserine in Alzheimer’s disease. Psychopharmacol Bull 1992;28:61-66.
12. Taylor CL. Letter regarding phosphatidylserine and cognitive dysfunction and dementia. US Food and Drug Administration.

Essential Brain Nourishment: Fish Oils

Published on September 22, 2011 in brain health, healthy aging spotlight and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Essential Brain Nourishment: Fish Oils

The fish oil, docosahexaenoic acid (DHA), is the major polyunsaturated fatty acid in the brain. Between 25% and 50% of all the fatty acids in the brain, optic nerve and retina are DHA. One of the functions of DHA in the brain is to stimulate brain neurons to maintain strong cell-to-cell contacts so that they may communicate with ease. When DHA is added to the diet it enters the brain and is incorporated into those areas of neuron cell membranes where cells are in proximity and exchange messages. When the neuronal membrane DHA content is increased in rats, they learn more quickly and exhibit increased curiosity about their environment – all signs of enhanced cognitive functions. In elderly men and women, the ability to retain cognitive functions may increase as daily fish oil intake increases.8 DHA and other essential fatty acids support several structural components of brain tissue.

Next Best Kept Secrets to Healthy Aging topic:
Essential Brain Nourishment: Phosphatidylserine

References:
8. Kalmijn S, Feskens EJM Launer LJ, Kromhout D. Polyunsaturated fatty acids, antioxidants, and cognitive function in very old men. Am J Epidemiol 1997;145:33-41.

Essential Brain Nourishment: Energy, Vitamins and Minerals

Published on September 20, 2011 in brain health and healthy aging spotlight. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Essential Brain Nourishment: Energy, Vitamins and Minerals

Your brain needs energy – and lots of it! This small part of your body accounts for about 20% or more of your total energy use every day and is the major reason your liver works so hard to make other compounds into glucose, your brain’s major fuel. Proper brain function requires ample amounts of glucose to be readily-available within the brain. Concentration, focusing, attention, short-term memory, long-term memory, recall and reaction time are all essential brain activities and require ample amounts of energy. Not only must there be enough glucose in the brain, it must be able to convert that glucose into metabolic energy extremely rapidly and efficiently. That process requires several cofactors, including the B-vitamins and several minerals – thiamin, biotin, riboflavin, pantothenic acid, niacin, magnesium, zinc, iron and calcium. Too little of any one of these nutrients in the brain and glucose metabolism can slow, leading to impaired brain functions.6 In addition, the structural integrity of the neuronal network that allows the level of electrical and chemical activity that occurs in a healthy brain to proceed without mishap requires abundant supplies of riboflavin, vitamin B12, vitamin B6, folic acid, pantothenic acid, iron and zinc. Recently published research shows that combining B-vitamins with N-acetylcysteine dramatically improved the cognitive abilities of a series of elderly men and women.7

Next Best Kept Secrets to Healthy Aging topic:
Essential Brain Nourishment: Fish Oils

References:
6. Tucker DM, Penland JG, Sandstead HH, Milne DB, Heck DG, Klevay LM. Nutrition status and brain function in aging. Am J Clin Nutr 1990;52:93-102.
7. McCaddon A. Homocysteine and cognitive impairment; a case series in a General Practice setting. Nutr J 2006; Feb 15;5:6. doi: 10.1186/1475-2891-5-6 (http://www.nutritionj.com/content/5/1/6).

Brain Health – Maintain a Sharp Mind and Support Cognitive Function

Published on September 19, 2011 in brain health and healthy aging spotlight. 0 Comments

Brain Health – Maintain a Sharp Mind and Support Cognitive Function

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Brain Health – Maintain a Sharp Mind and Support Cognitive Function

It’s obvious to everyone that healthy brain function is essential to life. The brain is the organ that transmits signals to every other organ of the body, coordinating each of their functions with smooth precision. This process is conducted with such regularity that we often take it for granted and don’t give it a second thought. However, the brain is also the seat of mental focus and cognitive function. In young age, these faculties work without a hitch. However, as we get older we often notice that we begin to lose a step; our cognitive faculties may not be what they once were and our memory begins to decline. Mental sharpness and clarity, accurate memory and quick decision-making, all communicated clearly and with confidence – this is how our brain used to function. Now, perhaps not so much. Yet, there are things that can help us maintain the cognitive faculties of our youth. By incorporating healthy lifestyle choices and intelligent nutritional management, we can remain sharp far longer than we might have imagined.

Brain Aging
Once past middle-age, the human brain begins a normal decline in performance that is linked to anatomic and biochemical losses. Free radical accumulation over the years takes its toll and begins to affect neural structures and functions. Not only does the number of active brain cells (neurons) decline, those that remain may communicate in an increasingly haphazard manner as they “lose touch” with the cells around them and with whom they have enjoyed many years of smooth cooperation. Some neurons actually shrink away from their neighbors, presenting a strong barrier to the cooperation among many neurons that every brain function requires. Neurons also may experience changes in the composition of their outer membranes. These changes can include the disappearance of some of the “receptor” molecules that should be there to receive the chemical messages being sent by the cells’ coworkers – preventing the cells from working together.

Is Brain Aging Inevitable?
Everyone seems to experience his or her own individual rate of decline in brain function. It is rapid in some and moderate in most, but barely noticeable in the “lucky” few. This observation begs the questions – what do they have and how can you get it? And just as important – if decline already has started, can it be turned around? What does the scientific evidence have to say?

Brain Aging is Not Inevitable
Declining cognitive performance is nearly universal after 70 years of age. However, any initial deficits do not mean that total loss is just around the corner. For example, in one study of elderly individuals with mild degrees of cognitive impairment at the beginning of the study, after 2 to 3 years only 20% had gotten worse while another 20% actually improved on their own – and the other 60% remained about the same.1 Other reports2-5 confirm the conclusion that initially mild cognitive decline can stabilize or even be reversed. While we will get into this discussion later, maintaining a healthy antioxidant to pro-oxidant balance may be an important factor in maintaining cognitive health with age. This includes wise lifestyle choices, ensuring antioxidant-rich dietary intake and smart supplementation with nutrients that support brain health.

Next Best Kept Secrets to Healthy Aging topic:
Maintain a Sharp Mind and Support Cognitive Function: Essential Brain Nourishment

References:
1. Wolf H, Grunwald M, Ecke GM, Zedlick D, Bettin S, Dannenberg C, Dietrich J, Eschrich K, Arendt T, Gertz HJ. The prognosis of mild cognitive impairment in the elderly. J Neural Transm 1998;54(Suppl.):31-50
2. Petersen RC, Smith GE, Waring SC, Ivnik RJ, Tangalos EG, Kokman E. Mild cognitive impairment: Clinical characterization and outcome. Arch Neurol 1999;56:303-308.
3. Johnson KA, Jones K, Holman BL. Preclinical prediction of Alzheimer’s disease using SPECT. Neurology 1998;50:1563-1572.
4. Black SE. Can SPECT predict the future for mild cognitive impairment? Can J Neurol Sci 1999;26:4-6.
5. Ritchie K, Artero S, Touchon J. Classification criteria for mild cognitive impairment: a population-based validation study. Neurology 2001;56:37-42.

Critical Tools for a Healthy Liver: Curcumin (from Turmeric)

Published on September 16, 2011 in healthy aging spotlight and liver health. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Critical Tools for a Healthy Liver: Curcumin (from Turmeric)

Curcuminoids are phytonutrients from turmeric that are responsible for the brilliant orange color of this culinary and medicinal spice. They have tremendous antioxidant properties and have been used for centuries as components of liver-supportive formulas in the Ayurvedic tradition. Several studies, performed in the laboratory and in living organisms, confirm the ability of curcumin to protect the liver against damage caused by hepatotoxic chemicals.18 It seems that curcumin has the ability to upregulate the function of several antioxidant enzymes, which facilitate protection of liver cells against free radical damage. Studies also show that curcumin activates the essential detoxifying enzyme glutathoine-s-transferase, which facilitates phase II detoxification activities, including conjugation of several chemical compounds with glutathione, leading to their elimination from the body.19 Being a powerful antioxidant stimulator, curcumin is a useful compound for liver health and function.

Supporting liver function by eating right, limiting alcohol, avoiding tobacco smoke, and providing it the critical nutrients and cofactors it needs to keep functioning at a high level can ensure that it will give you its best effort in keeping you healthy and fit.

Next Best Kept Secrets to Healthy Aging topic:
Brain Health – Maintain a Sharp Mind and Support Cognitive Function

References:
18. Farombi EO, Shrotriya S, Na HK, Kim SH, Surh YJ. Curcumin attenuates dimethylnitrosamine-induced liver injury in rats through Nrf2-mediated induction of heme oxygenase-1. Food Chem Toxicol 2008;46(4):1279-87.
19. Nishinaka T, Ichijo Y, Ito M, Kimura M, Katsuyama M, Iwata K, Miura T, Terada T, Yabe-Nishimura C. Curcumin activates human glutathione S-transferase P1 expression through antioxidant response element. Toxicol Lett. 2007;170(3):238-47.

Critical Tools for a Healthy Liver: Milk Thistle (silymarin)

Published on September 15, 2011 in healthy aging spotlight and liver health. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Critical Tools for a Healthy Liver: Milk Thistle (silymarin)

Milk thistle (Silybum marianum) was used in classical Greece to support healthy liver and gallbladder function and to protect the liver against toxins. Its active ingredient, silymarin (actually a collection of related compounds found primarily in the seeds), acts to promote healthy liver cell function by stimulating the activity of antioxidant compounds, while itself acting as an antioxidant, stabilizing liver cell membranes and increasing their resistance to penetration by toxins, stimulating the regeneration of normal liver cells and promoting bile production and secretion.

Next Best Kept Secrets to Healthy Aging topic:
Critical Tools for a Healthy Liver: Curcumin (from Turmeric)

Critical Tools for a Healthy Liver: Fish Oils

Published on September 14, 2011 in healthy aging spotlight, liver health and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Critical Tools for a Healthy Liver: Fish Oils

Healthy fats, as those found in fish oil, may support the liver’s normal metabolic functions. Taking healthy fats also beneficially changes the ratio of healthy fats to unhealthy fats in the diet. Unhealthy fats, as mentioned above, bog down the liver’s ability to detoxify harmful chemicals. As reported in a study published in the Journal of Nutrition, healthy amounts of fish oil supplements (3000 mg to 5000 mg daily) support fat metabolism in the liver, as well as bile production and liver function.3 In addition, unlike unhealthy fats, fish oils are not stored within the liver. Replacing sources of other dietary fats with fish oils or fatty fish can further promote liver health.

Next Best Kept Secrets to Healthy Aging topic:
Critical Tools for a Healthy Liver: Milk Thistle (silymarin)

References:
3. Jonkers IJ, Smelt AH, Princen HM, Kuipers F, Romijn JA, Boverhof R, Masclee AA, Stellaard F. Fish oil increases bile acid synthesis in male patients with hypertriglyceridemia. J Nutr 2006;136:987-991.