Tag Archives: anti-aging

Eight nutrients to protect the brain

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.

via Eight nutrients to protect the aging brain — ScienceDaily.

Reference: Institute of Food Technologists (IFT). “Eight nutrients to protect the aging brain.” ScienceDaily. ScienceDaily, 15 April 2015. <www.sciencedaily.com/releases/2015/04/150415203340.htm>.

Dr. Court’s Comments:

This is a great list. I’d encourage people to consider adding some, if not all, of these to their diet. However, these alone will not be 100% protective. To get much closer to that elusive 100% mark, exercise must be included. The benefits of exercise on the brain are numerous. Exercise is inherently anti-inflammatory. It improves fuel delivery as well as waste removal in the brain. It increases neural feedback which preserves synaptic connections. Remember this fact; 90% of the information coming into the brain on a daily basis is from proprioception. That is, 90% of the information is from our muscles and our joints. A sedentary lifestyle reduces this flow of information, reducing the survivability of neurons in the central nervous system. Exercise also keeps the heart healthy, and a healthy heart means a healthy brain.

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10 Simple Ways to Live to 100

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Exercise –

Exercising is a key to staying healthy and research shows that people who exercise age more slowly. This is perhaps because exercise has been associated with preventing telomere shortening.  Telomeres are strands of DNA at the ends of each chromosome that shorten as we age.

Don’t Smoke –

Smoking causes the skin to wrinkle and wreaks havoc on our brains, heart and lungs.  The inflammation caused by smoking is thought to speed the aging process.

Eat a Healthy Diet –

You are what you eat.  A healthy diet provides antioxidants that gobble up free radicals that speed the aging process.  It also helps support a healthy weight which is important in preventing a host of diseases.

Stop Snoring –

Sleep apnea, a condition is which people stop breathing during sleep because tissues in your throat collapse blocking the airway, can cause high blood pressure, memory problems, weight gain, and depression.

Take Resveratrol –

Resveratrol is a powerful antioxidant found most prevalently in the skins of grapes. It provides the health benefits associated with red wine. Just like exercise, it slows telomere shortening. It is available in supplement form.

Manage Your Stress –

Excessive stress leads to the production of hormones in the body that are harmful to long term health. High stress levels delays healing, increases fat deposition and suppresses the immune system.

Keep Your Insulin Levels In Check –

Insulin is a hormone in the body that is secreted in response to carbohydrate consumption.  An excessive level, due to excessive carbohydrate and sugar intake, is associated with increased cellular aging.  Keep grains and sugar to a low level in your diet.

Get Out in the Sun –

Being in the sun not only improves mood, but it produces vitamin D.  Vitamin D affects up to 10% of your genes and allows them to work optimally.  Vitamin D has also been shown to reduce the rate of many types of cancer.

Get Your Fats –

Eating a diet high in healthy fats, like omega-3, is essential for heart and brain health.  Good sources include fish and nuts.  To get optimal benefit, however, most people will likely have to supplement with fish oil.

Control Your Blood Pressure –

High blood pressure increases the risk of cardiovascular disease, stroke and a host of other diseases.  Controlling it will allow you to live longer.  It is best to control it by losing weight and exercising.

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4 Substances That Slow The Aging Process

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Anti-aging is a large field in medicine.  Most of the diseases that human beings suffer from significantly increase as we age.  The theory is that if we can slow down the aging process we can live longer, more disease free lives.

Individual cells can live forever in the laboratory.  It’s been done.  This is a fascinating fact .  However, human beings are multicellular organisms and each cell does not live in isolation.  Further, cells that live forever in the laboratory live in ideal conditions.  They are not exposed to chemicals, hormones or undergo the same physical stresses that we do on a day to day basis.  But, the fact remains – a biological system, given the best possible scenario, can live forever.  So what if there were things we could do to slow the aging process?  We may not be able to live forever, but could we significantly increase our life spans?  The answer is yes.  There are several known substances that have a positive effect on the aging process that are available to everyone in supplement form.

Aging

Aging is a genetic process and a free radical induced process.  First, our genes are important.  It is helpful if Mom and Dad lived to be 100, but it is not essential.  Our DNA is stored in each cell in the nucleus.  Within this nucleus are the chromosomes that contain all of the DNA we were born with.  We get 23 chromosomes from each of our parents for a total of 46.  Every single cell in the body has an identical copy of these genes.  Each chromosome is shaped roughly like an X.  The ends of these chromosomes are called telomeres.  These telomeres are interesting in that they shrink as we age.  There are known substances that slow the shortening of these telomeres and therefore slow the aging process.

Free radical damage is also another way that people age.  Free radicals are potent molecules that bounce around in our bodies and break down our cells.  The theory is that the human body can only repair so much and this damage begins to accumulate over time causing us to age.  Now, it would make sense if we just avoided these free radicals wouldn’t it?  It would if we could.  Some of the most potent free radicals are nitrogen and oxygen which happen to make up 78% and 21% of the air we breath respectively.  Our diets are designed to help us fight this battle because we can consume antioxidants.  This class of nutrients fights free radical damage but it cannot win the war.  There are, however, compounds that are known to be powerful free radical scavengers and should be consumed on a more regular basis to slow the aging process.

Supplements That Slow Aging

Resveratrol

Resveratrol is a magnificent substance.  It is found in many things, but mainly in the skins of grapes.  It is also why red wine (in moderation) seems to have such great health benefits.  Resveratrol activates something called sirtuins.  Sirtuins are genes (known as SIRT1 though SIRT8) that function to repair breaks in our DNA strands that occur as we age.  These sirtuins also play a key role in maintaining the length of the telomeres discussed earlier.  Sirtuins also act to regulate inflammation in the body by inhibiting something called NF-KappaB.  This is a potent inflammatory enzyme that is responsible for many disease processes in human beings.  Resveratrol also decreases the production of adhesion molecules that attract inflammatory cells to our vessel walls and therefore inhibits atherosclerosis.  These adhesion molecules also promote the spread of cancer.  Taking resveratrol is easy but be sure when you buy a supplement it is of high quality and contains trans-resveratrol.  All other forms are useless to take.

Pterostilbene

This substance is very similar to resveratrol but it is found in blueberries.  It works with resveratrol in multiple complimentary mechanisms to limit NF-KappaB.  This is not available in supplement form, but you can certainly get it from eating as many blueberries as you’d like!

Quercetin

This magnificent substance protects against such diseases as asthma, inflammatory bowel disease and arthritis.  It has also been shown to help modulate blood sugar levels in diabetics and non-diabetics.  Blood sugar control is extremely important for longevity.  Quercetin acts by also inhibiting NF-KappaB.  This is also available in supplement form and is sometimes paired into one supplement with resveratrol.

Grape Seed Extract

This helps to regulate pro-inflammatory cytokine activity in fat cells.  It helps combat obesity and type II diabetes.  It also triggers genes for glucose uptake.  This assists cells in the absorption and removal of glucose from circulation.  This substance is very readily available in supplement form.

The research into longevity is quite interesting and there are many substances that can slow the aging process, not just the ones above.  Of course, you must also watch your diet and exercise to get all of the wonderful benefits that the above provide.  If you do those things and take these life lengthening substances you will live and longer and happier life.

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