2 replies to this topic

[nhenderson]

From Science Daily

 

http://www.scienceda...50415203340.htm

 

Brain health is the second most important component in maintaining a healthy lifestyle according to a 2014 AARP study. As people age they can experience a range of cognitive issues from decreased critical thinking to dementia and Alzheimer's disease. In the March issue of Food Technology published by the Institute of Food Technologists (IFT), contributing editor Linda Milo Ohr writes about eight nutrients that may help keep your brain in good shape.

 

1. Cocoa Flavanols: Cocoa flavanols have been linked to improved circulation and heart health, and preliminary research shows a possible connection to memory improvement as well. A study showed cocoa flavanols may improve the function of a specific part of the brain called the dentate gyrus, which is associated with age-related memory (Brickman, 2014).

2. Omega-3 Fatty Acids: Omega-3 fatty acids have long been shown to contribute to good heart health are now playing a role in cognitive health as well. A study on mice found that omega-3 polyunsaturated fatty acid supplementation appeared to result in better object recognition memory, spatial and localizatory memory (memories that can be consciously recalled such as facts and knowledge), and adverse response retention (Cutuli, 2014). Foods rich in omega-3s include salmon, flaxseed oil, and chia seeds.

3. Phosphatidylserine and Phosphatidic Acid: Two pilot studies showed that a combination of phosphatidylserine and phosphatidic acid can help benefit memory, mood, and cognitive function in the elderly (Lonza, 2014).

4. Walnuts: A diet supplemented with walnuts may have a beneficial effect in reducing the risk, delaying the onset, or slowing the progression of Alzheimer's disease in mice (Muthaiyah, 2014).

5. Citicoline: Citicoline is a natural substance found in the body's cells and helps in the development of brain tissue, which helps regulate memory and cognitive function, enhances communication between neurons, and protects neural structures from free radical damage. Clinical trials have shown citicoline supplements may help maintain normal cognitive function with aging and protect the brain from free radical damage. (Kyowa Hakko USA).

6. Choline: Choline, which is associated with liver health and women's health, also helps with the communication systems for cells within the brain and the rest of the body. Choline may also support the brain during aging and help prevent changes in brain chemistry that result in cognitive decline and failure. A major source of choline in the diet are eggs.

7. Magnesium: Magnesium supplements are often recommended for those who experienced serious concussions. Magnesium-rich foods include avocado, soy beans, bananas and dark chocolate.

8. Blueberries: Blueberries are known to have antioxidant and anti-inflammatory activity because they boast a high concentration of anthocyanins, a flavonoid that enhances the health-promoting quality of foods. Moderate blueberry consumption could offer neurocognitive benefits such as increased neural signaling in the brain centers.

 

[VerdeGo]

I eat blueberries in moderation every day, though I did not know this about them. I will continue to eat them, as they are my favorite fruit by far. 

 

As far as cocoa flavanols, is there a way to buy these in supplement form? I'd rather forego the theobromine and PEA in raw chocolate. Apparently a backlash is going on against raw chocolate because it's poisonous to animals, causes hallucinations in high doses, is highly addictive, is very stimulating at certain amounts, and it  is causing some people to become immediately ill after ingestion. This article only talks about the flavanols, so I wonder if they are available in a concentrated form as opposed to eating raw chocolate by itself. Because of kidney and liver toxicity, I'd be aware of eating nibs and raw cacao every day just to get the health benefits of the flavanols. 

 

Phosphatidylserine sounds very promising for concentration and cognition based on the Amazon reviews I've read. Also found this:

 

Nutr Neurosci. 2001;4(3):169-78.

The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor.

Benton D1, Donohoe RT, Sillance B, Nabb S.

Author information

 

Abstract

There have been previous reports that supplements of phosphatidylserine (PS) blunted the release of cortisol in response to exercise stress and that it improved mood. The present study extended these observations by considering whether PS supplementation influenced subjective feelings of stress and the change in heart rate when a stressful mental arithmetic task was performed. In young adults, with neuroticism scores above rather than below the median, the taking of 300mg PS each day for a month was associated with feeling less stressed and having a better mood. The study for the first time reports an improvement in mood following PS supplementation in a sub-group of young healthy adults.

 

That looks promising. So does this (from nootriment.com):

 

Taking Phosphatidylserine for anxiety targets this extra cortisol and eliminates it. Phosphatidylserine’s job in the body is to regulate cell metabolism and structural integrity. In fact, it is built into every cell in our bodies, in the form of a phospholipid. It reinforces cell membranes, delivers nutrients and expels waste – all of these are regulators of metabolism. So, if cortisol is causing false spikes in these metabolic processes,supplementing with additional Phosphatidylserine can bring hormone levels back into balance.

Phosphatidylserine also contains choline, one of the most important nutrients for brain health and mental clarity. Similar to B vitamins, choline and its product, acetylcholine, reduce stress in the brain by facilitating the transmission of messages between cells and literally blocking stress messages. The subjective feeling for the user is increased mental focus and ability to concentrate, along with gentle mood lifting. This is the perfect remedy for mild to severe anxiety attacks.

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It is also available in food source, but these food sources include: cow brain, pig spleen, and chicken heart. You'll be wise to find a supplement derived from plant sources (cabbage, soy) as opposed to cow brain, though nobody's gotten mad cow disease just yet from supplementing phosphatidylserine. My only concern is increased acetylcholine levels. It's my understanding that GABA is significantly reduced when ACh is increased, though that's the nature of the beast. It's not supposed to be a relaxing supplement, but it's interesting that it quells anxiety and panic attacks. Has anyone else used this? Seems like it's worth looking into.

 

 

 

 

 

 

 

 

 

 

 

 

[kurdishfella]

A way to see if your brain is declining in function is if you mishear words a lot or use wrong words etc.