WHAT DO YOU EAT FOR BRAIN HEALTH? ......................................... 3

BRAIN-HEALTHY SUPPLEMENTS .. 3

How is your brain doing today? Did you forget your mother-in-law’s Birthday, discover your keys in the freezer, or forget to feed the cat? Don’t fret if you find yourself feeling absentminded. Brain lapses are a normal part of being human, especially with a busy, stressful lifestyle. Yet, if these types of incidences become a constant occurrence, you may be experiencing symptoms of age-related cognitive decline.

Cognitive decline is a normal part of the aging process. In fact, adults can start to experience lower levels of cognitive performance in their 20s or 30s.1 What may seem like a mental meltdown can be frustrating to those that experience the symptoms of memory impairment, poor concentration, and slow information processing. Fortunately, there are simple ways to improve cognition and slow down the rate of age-related cognitive decline. Diet, exercise, and specific nutrients keep your brain functioning and sustain health for your entire body.

In this edition, we review the factors that lead to age-related cognitive decline, the development of Alzheimer’s disease, and examine how exercise, diet, and nutrients can maintain healthy-brain function. Two brain healthy recipes are also included – Salmon with Tomato-Olive Salad and Summer Squash with Turmeric Butter.

INTRODUCTION ............................. 1

AGE-RELATED COGNITIVE DECLINE ........................................ 2

THE DEVELOPMENT OF ALZHEIMER’S DISEASE .................. 2

SMART NUTRIENTS ....................... 3

EXERCISE FOR THE BRAIN.............. 2

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INTELLIGENT RECIPES.................. 4

INTRODUCTION

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APRIL 2012 COGNITIVE FUNCTION

MONTHLY

REFERENCES.................................. 5

2

AGE-RELATED COGNITIVE DECLINE

Deterioration of the brain is a normal part of the aging process. Symptoms of age-related cognitive decline can include forgetfulness, inability to stay focused, and a decrease in problem solving capabilities. Cognitive decline affects people on an individual basis, as the accumulation of oxidative stress and inflammation, decrease in hormone levels, lack of nutrition, or lifestyle habits can all contribute to your state of cognitive health.2,3,4,5,6

The following are some risk factors of cognitive decline:

Oxidative Stress

The brain is particularly vulnerable to oxidative stress, because it contains a large concentration of phospholipids and consumes about 20% of total oxygen used in the body. As oxidative damage accumulates, it kills neurons in the brain and leads to cognitive impairment.7,8,9

Inflammation

Chronic systemic inflammation can develop in the brain from a variety of factors, including poor nutrition habits, disrupted sleep patterns, cigarette smoke, and obesity. When the blood-brain barrier is healthy, it can prevent inflammatory agents from entering the central nervous system.10 Yet, the accumulation of these agents can compromise the blood-brain barrier and stimulate the production of inflammatory cytokines.11,12,13,14

Hypertension

High blood pressure can breakdown capillaries that are needed to sustain healthy blood flow to the brain.15 Cognitive decline has been linked to individuals with blood pressure imbalances.16 Individuals on anti-hypertensive medication have been shown to have lower risks of dementia.17

Obesity

The accumulation of adipose tissue releases molecules that influence a variety of functions in the brain.18 As bodyweight increases, brain volume decreases and cognitive function becomes weak.19,20 Visceral abdominal obesity and BMI have been shown to deteriorate the structure of the brain and cause brain volume deficits in the frontal, temporal, parietal, and occipital lobes.21,22

THE DEVELOPMENT OF ALZHEIMER’S DISEASE

Approximately 5.4 million Americans have Alzheimer’s disease, which is the sixth-leading cause of death in the United States. What causes Alzheimer’s disease? How does it affect the brain?

Alzheimer’s disease develops when amyloid plaque builds around nerve cell tissue to cause deterioration of healthy neurons in the brain. Oxidative stress and inflammation are considered to form this amyloid plaque.40 It is also believed that high levels of glutamate or homocysteine in the brain can overstimulate neurons to release inflammatory cytokines; thus, increase inflammation and free radical damage.

What are the signs of Alzheimer’s? It starts slowly with forgetfulness and memory lapses, which begin to interfere with daily activities. Of course, such symptoms are common with most people. Yet, as the disease progresses language skills, comprehension, and spatial functioning become primary issues.

Researchers find that stimulating the release of acetylcholine, a neurotransmitter, helps to carry impulses along the nerve fibers in the brain.

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EXERCISE FOR THE BRAIN

Diet and exercise may be considered important factors for maintaining a healthy weight, but they are also imperative to healthy brain function.

Diabetes

Glucose metabolism has a major impact on cognitive performance.23 Diabetes has been shown to decrease brain volume and increase dementia risk factors.24 Higher fasting insulin and insulin secretion has been shown to be related to cognitive decline in older men.25

Hormonal Imbalances

Steroid hormone receptors are found throughout the brain to help regulate a variety of genes involved in cognition and behavior. When hormones are deficient or unbalanced, cognitive impairments and emotional imbalances can occur.26

Estrogen imbalances can have a significant impact on behavior, cognition, and memory.27,28,29 Higher levels of testosterone are associated with greater cognitive function.30 Testosterone therapy given to men with low testosterone levels has been shown to improve spatial and verbal memory.31,32

Levels of DHEA, a neurosteroid, decline with age, which can significantly inhibit healthy cognitive performance. DHEA supplementation has been shown to improve concentration, memory, and verbal fluency.33,34,35,36 Pregnenolone is another neurosteroid that is highly involved in cognitive function. Alzheimer’s patients have been shown to have a reduced level of pregnenolone metabolites in the prefrontal cortex to suspect its deficiency may be a factor in the progression of this disease.37,38

Thyroid hormones are related to brain development and cognition. Maintaining healthy TSH, T3, and T4 levels is necessary to healthy cognitive health.39

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Ashwagandha

As a nightshade plant found in India, Bangladesh, and Sri Lanka, ashwagandha is used in Ayurvedic medicine to strengthen physical and mental health.48 Studies have been conducted to review ashwagandha’s effect on neurodegenerative ailments, finding the herb may significantly improve antioxidant activity and lessen the formation of oxidative stress that causes neurological degeneration.49 A research review of ashwagandha found this potent herb can inhibit the development of neurodegenerative diseases by sustaining neuronal function.50

B Vitamins

B Vitamins improve cognition by helping homocysteine levels remain low.51,52 Deficiency in B vitamins, especially folate, vitamin B6, and vitamin B12, have been related to the development of mild cognitive impairment and Alzheimer’s disease.53

Blueberry Fruit

Diets rich in antioxidants can help lower the risk of neurodegenerative diseases. Polyphenolic compounds and anthocyanins found in blueberries may help restore neuronal activity and lower oxidative stress.54,55

One study found blueberry’s antioxidant activity improved memory by activating learning and memory receptors in the hippocampus.56 Blueberry supplementation also deterred aging effects on the brain by improving neuronal signaling and motor behavior.57 Furthermore, researchers found blueberry extract improves cognitive function by altering specific stress signals in the brain.58

Curcumin

Curcumin is an anti-inflammatory compound found in the popular Indian spice turmeric. It has been shown to directly reduce the formation of amyloid plaque, oxidative stress, and neural synapses damage.59 This helps to protect memory and inhibit symptoms related to Alzheimer’s disease.

Ginkgo Biloba

As a powerful antioxidant, ginkgo biloba can improve circulation, reduce inflammation, and modulate neurotransmitter function.60 Insufficient oxygen in the brain can lead to a proliferation of oxidative stress. Ginkgo biloba is able to promote circulation in the brain to improve memory function, alertness, and overall cognitive health.

A critical review of 40 clinical trials, where ginkgo was given in a daily dose of 120 mg to 160 mg for 4 to 6 weeks, indicated positive effects of ginkgo on memory. The review found ginkgo is a safe-treatment for improving overall cognitive function associated with decreased circulation in the brain.61

Among 202 individuals with cognitive insufficiencies, ginkgo significantly improved cognitive and social functioning, when treated six months to one year.62 Ginkgo biloba has also been shown to inhibit beta-amyloid production in the brain by lowering free cholesterol levels.63

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WHAT DO YOU EAT FOR BRAIN HEALTH?

The food you choose to eat has a major impact on your cognitive function and overall health at any age. Your brain needs fatty acids, trace elements, and amino acids to function properly.44 The common western, processed diet has been shown to increase cognitive decline and dementia risks. In contrast, foods high in polyphenols (antioxidants) can inhibit neurological and behavioral changes that come with age.45 Implementing essential fatty acids into your diet by eating more fish and taking fish oil supplements is also important for cognitive health.46

Children need to eat a nutrient-rich diet of lean protein, whole grains, vegetables, fruits, and healthy fats. A diet high in sugar, processed foods, and unhealthy fats has been be related to a lower IQ in children at eight years old. This low IQ was especially observed in 3 year old children, an age when the brain has the most development.47

SMART NUTRIENTS

Cognitive function can be improved with a healthy lifestyle and nutrition. More particularly, Alzheimer’s disease, which is an inflammatory condition, can be deterred by reducing inflammation in the body and brain. Certain nutrients have been shown to help stall cognitive decline.

Exercise can have positive effects on the brain by improving cognition. Researchers found that aerobic exercise can benefit all ages. It can improve cognitive abilities in children and expand multi-tasking skills, memory, and brain volume in older adults.41 Exercise has a variety of benefits that can be seen from the molecular to behavioral level. It increases oxygen to the brain and increases the release of hormones that encourage healthy brain cell development. Even 20 minutes of exercise can encourage memory function and information processing.42

Various forms of exercise can have different impacts on the brain.

• Cycling is shown to enhance brain function during and after a workout.

• Running can have a positive impact on lowering stress hormones and improve mood. This is known as a “runner’s high”. Researchers found that running is a natural antidepressant, as it increases cellular growth in the hippocampus to improve mood.43

• Dancing requires strong mental and physical demand with the use of coordination, rhythm, and strategy to benefit cognitive function.

Overall, any form of exercise that benefits the heart also benefits the brain. Exercising before you go to work can stimulate brain activity and prepare you for mental stress that may come the rest of the day. To recharge your brain, take a break to walk and stretch, do a few jumping jacks, run around the block, or climb some stairs.

4

Omega-3 Fatty Acids

Omega-3 Fatty Acids are essential to brain health, as its components EPA and DHA have anti-inflammatory properties that reduced inflammatory cytokines.64 Specifically, DHA is essential to cognitive health, because it makes up 30 to 50 percent of the total fatty acid content in the brain. DHA decreases the secretion of beta-amyloid and increases the production of a natural cell membrane component, phosphatidylserine.65,66 Phosphatidylserine, is a constituent found in lecithin that is effective in supporting healthy levels of acetylcholine to sustain brain structure and energy. DHA levels were measured in 1,188 elderly subjects to find those with the lowest levels were 67% more likely to have develop Alzheimer’s disease.67 Phosphatidylserine (PS) - SerinAid®

A phospholipid derived from soy lecithin, SerinAid® (PS) is involved in distributing molecular messages between cells to improve cognitive function. The effects of PS on mental function were reviewed among 494 elderly patients with cognitive degeneration. Results showed significant

improvement in behavioral and cognitive function among individuals taking PS.68 Similarly, PS improved cognitive health in patients with mild cognitive ailments.69 It has also been shown to improve learning and memory that comes with age-related cognitive decline.70

Vinpocetine

Vinpocetine is derived from the periwinkle plant found primarily in West Africa. This extract assists memory, concentration, and attention span. Vinpocetine increases oxygen in the brain to deter the development of cerebral ailments.71 Studies have shown that vinpocetine increases glucose metabolism, improves blood flow, and stimulates various neuron components in the brain, while its antioxidant activity offers neuroprotection.72,73

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NUTRA Marine Fish Oil

Omega-3 fatty acids provide immeasurable health benefits. These compounds can be good for your heart, smart for your brain, healthy for vision, and discourage inflammation. NUTRA Marine Fish Oil is a pure source for essential omega-3 fatty acids (over 70%), offering a strong concentration of EPA and DHA. NUTRA Marine Fish Oil undergoes molecular distillation and other refining processes to ensure that it is free from heavy metals, dioxins, and PCBs. Each batch is third party tested to guarantee that it meets the strictest quality standards for freshness and purity. This rich omega-3 concentration contains extra antioxidants, vitamin E and rosemary, for added lipid oxidation protection. Natural lemon flavor provides a light citrus taste. Available in liquid or gel cap form.

DHEA

Weakened immunity, mood imbalances, anxiety, fatigue, and poor memory function may be a result of a DHEA deficiency. As a vital steroid hormone, DHEA (Dehydroepiandrosterone) is the precursor to other hormones, like testosterone and estrogen. Unfortunately, DHEA production starts to decline in your mid-thirties, leading to a deficiency that can make you feel mentally and physically exhausted. Supplementing with NUTRAscriptives® DHEA can restore a wide range of “feel good” benefits, including improved immunity, energy, and mental function. NUTRAscriptives® DHEA is micronized for enhanced absorption.

NUTRA Mind

Does your brain feel fuzzy, forgetful, and unfocused? Stress-related toxins, decreased oxygen flow, as well as excessive adrenaline and cortisol release can impede cognitive function. To maintain optimal mental function and provide cellular communication throughout the body, the brain needs nutritional support. NUTRA Mind focuses on neurosupportive nutrients that can improve cognitive alertness, memory, and absentmindness: Acetyl-L-Carnitine, DMAE, Gingko Biloba, Siberian Ginseng, Blueberry Fruit, Lecithin, Glutamine, and Tyrosine. NUTRA Mind can clear cognitive clutter to support a healthy mental capacity.

Pregnenolone

Pregnenolone is an imperative “brain-supporting” hormone that often decreases with age, leading to memory ailments, mood changes, stress and anxiety. As the precursor to the production of estrogen, progesterone, testosterone, and other steroid hormones, pregnenolone is involved in many body functions. NUTRAscriptives® Pregnenolone can help you replenish pregnenolone deficiencies with a micronized formula that promotes optimum absorption and beneficial utilization.

BRAIN-HEALTHY SUPPLEMENTS

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SUMMER SQUASH WITH TURMERIC BUTTER

• 1 pound yellow summer squash, sliced on the bias into 1-inch thick slices

• Olive oil for drizzling

• Kosher salt

• 2 tablespoons butter

• 1/2 teaspoon turmeric

• 1 tablespoon finely chopped fresh cilantro

• 1 teaspoon honey, such as buckwheat honey

• 1/4 cup skinless hazelnuts, toasted and roughly chopped

Directions

Place a medium skillet, preferably cast iron, over medium-high heat. Add the squash and let them char a little, tossing often. Drizzle in a little olive oil just to coat, and saute until nearly crisp-tender. Season with salt.

If using a cast-iron skillet, transfer the squash to a large bowl before continuing.

In a small pan over medium heat, melt the butter and add the turmeric. Stir until the butter has melted and the turmeric is evenly distributed. Cook 1 minute. Stir in the cilantro, honey and hazelnuts until combined. Return the squash back to the skillet and toss to combine. Serve immediately. Both recipes are obtained from FoodNetwork.com

RECIPES

Cook an intelligent meal with these delicious recipes, which include omega-rich salmon and the brain-healthy seasoning, turmeric.

SALMON WITH WARM TOMATO-OLIVE SALAD

• 5 tablespoons extra-virgin olive oil, plus more for brushing

• 1 tablespoon plus 1 teaspoon red wine vinegar

• 1 tablespoon honey

• 1/4 teaspoon red pepper flakes

• Kosher salt

• 4 6-ounce salmon fillets (about 1 1/4 inches thick)

• 1 clove garlic, coarsely chopped

• 1/2 cup coarsely chopped pitted kalamata olives

• 2 medium beefsteak tomatoes, cut into 1-inch chunks

• 1 cup sliced celery (inner stalks with leaves)

• 1/4 cup roughly chopped fresh mint

Directions

Preheat the broiler. Line a broiler pan with foil and lightly brush with olive oil. Whisk 2 tablespoons olive oil, 1 teaspoon vinegar, the honey, red pepper flakes and 1 teaspoon salt in a small bowl. Put the salmon, skin-side down, on the prepared pan and brush the tops and sides with the honey glaze. Broil until golden brown and just cooked through, 4 to 6 minutes.

Meanwhile, put the garlic on a cutting board and sprinkle with a generous pinch of salt, then mash into a paste with the flat side of a large knife. Heat the remaining 3 tablespoons olive oil and 1 tablespoon vinegar, the olives and garlic paste in a small saucepan over medium-high heat until bubbling, about 3 minutes. Transfer the mixture to a bowl and add the tomatoes, celery and mint. Season with salt and toss to combine. Serve with the salmon.

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Proof-of-concept trial with the neurosteroid pregnenolone targeting cognitive and negative symptoms in schizophrenia. Neuropsychopharmacology. 2009 Jul;34(8):1885-1903.

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REFERENCES38 Marx CE et al. The neurosteroid allopregnanolone is reduced in prefrontal cortex in Alzheimer’s disease. Biol Psychiatry. 2006 Dec 15;60(12):1287-1294.39 Horn S and Heuer H. Thyroid hormone action during brain development: more questions than answers. Mol Cell Endocrinol. 2010 Feb 5;315(1-2):19-26.40 Mandel S, Amit T, et al. Green tea catechins as brain-permeable, natural iron chelators-antioxidants for the treatment of neurodegenerative disorders. Mol Nutr Food Res. 2006 Feb;50(2):229-234.41 Voss MW, Nagamatsu LS, Liu-Ambrose T, Kramer AF. Exercise, brain, and cognition across the lifespan. J of Applied Physiol. 2011 Apr.42 Tomporowski PD. Effects of acute bouts of exercise on cognition. Acta Psychol. 2003 Mar;112(3):297-324.43 Bjornebekk A, Mathe AA, Brene S. The antidepressant effect of running is associated with increased hippocampal cell proliferation. Int J Neuropsychopharmacol. 2005 Sep;8(3):357-368.44 Dauncey MJ. New insights into nutrition and cognitive neuroscience. Proc Nutr Soc. 2009 Nov; 68(4):408-415.45 Brown-Borg H, Anderson R, McCarter R, Morley J, et al. Nutrition in aging and disease: update on biological sciences. Aging Health. 2012;8(1):13-16.46 Uauy R, Dangour AD. Nutrition in brain development and aging: role of essential fatty acids. Nutr Rev. 2006 May; 64(5 Pt 2):S24-33.47 Northstone K, Joinson C, Emmett P, Ness A, Paus T. Are dietary patterns in childhood associated with IQ at 8 years of age? A population-based cohort study. J Epidemiol Comm Health. 2011 Feb 7.48 Kulkarni SK, Dhir A. Withania somnifera: An Indian ginseng. Prog Neurophyscho Biol Psych. 2008; 32(5):1093-1105. 49 Sankar SR, Manivasagam T, Krishnamurti A, Ramanathan M. The neuroprotective effect of Withania somnifera root extract in MPTP-intoxicated mice: an analysis of behavioral and biochemical variables. Cell Mol Biol Lett. 20077; 12(4):473-481.50 Tohda C. Overcoming several neurodegenerative diseases by traditional medicines. Yakugaku Zasshi. 2008; 128(8):1159-1167. 51 Quadri P, Fragiacomo C, et al. Homocysteine and B vitamins in mild cognitive impairment and dementia. Clin Chem Lab Med. 2005;43(10):1096-1100.52 Ravaglia G, Forti P, et al. Homocysteine and folate as risk factors for dementia and Alzheimer disease. Am J Clin Nutr. 2005 Sep;82(3):636-643.53 Tucker KL, Qiao N, et al. High homocysteine and low B vitamins predict cognitive decline in aging men: the Veterans Affairs Normative Aging Study. Am J Clin Nutr. 2005 Sep;82(3):627-35.54 Joseph JA, Shukitt-Hale B, Lau FC. Fruit polyphenols and their effects on neuronal signaling and behavior in senescence. Ann NY Acad Sci. 2007; 1100:470-485.55 Zafra-Stone S, Yasmin T, Bagchi M, Chatterjee A, et al. Berry anthocyanins as novel antioxidants in human health and disease prevention. Mol Nutr Food Res. 2007; 51(6):675-683. 56 Casadesus G, Shukitt-Hale B, Stellwagen HM, Zhu X, et al. Modulation of hippocampal plasticity and cognitive behavior by short-term blueberry supplementation in aged rats. Nutr Neurosci. 2004;7(5-6): 309-316.57 Joseph JA, Denisova NA, Arendash G, Gordon M, et al. Blueberry supplementation enhances signaling and prevents behavioral deficits in an Alzheimer disease model. Nutr Neurosci. 2003; 6(3):153-162.58 Joseph JA, Carey A, Brewer GJ Lau FC, Fisher DR. Dopamine and Abeta-induced stress signaling and decrements in Ca2+ buffering in primary neonatal hippocampal cells are antagonized by blueberry extract. J Alzheimers Dis. 2007; 11(4):433-446. 59 Ringman JM, Frautschy SA, et al. A potential role of the curry spice curcumin in Alzheimer’s disease. Curr Alzheimer Res. 2005 Apr;2(2):131-136.60 Diamond BJ, Shiflett SC, et al. Ginkgo biloba extract: mechanisms and clinical indications. Arch Phys Med Rehab. 2000;81(5):668-78.61 Kleijnen J, Knipschild P. Ginkgo biloba for cerebral insufficiency. Br J Clin Pharmacol. 1992 Oct; 34(4):352-358.62 Lebars PL, et al. Ginkgo biloba for dementia. Journal of the American Medical Association 1997; 278:1327-1332.63 Yao ZX, Han Z, et al. Ginkgo biloba extract (Egb 761) inhibits beta-amyloid production by lowering free cholesterol levels. J Nutr Biochem. 2004 Dec;15(12):749-756.64 Serini S, Bizzarro A, Piccioni E, Fasano E, et al. EPA and DHA differentially affect in vitro inflammatory cytokine release by peripheral blood mononuclear cells from Alzheimer’s patients. Curr Alzheimer Res. 2012 Jan 30.65 Akbar M, Calderon F, et al. Docosahexaenoic acid: a positive modulator of Akt signaling in neuronal survival. Proc Natl Acad Sci U S A. 2005 Aug 2;102(31):10858-63.66 Lukiw WJ, Cui JG, et al. A role for docosahexaenoic acid-derived neuroprotectin D1 in neural cell survival and Alzheimer disease. J Clin Invest. 2005 Oct;115(10):2774-83.67 Kyle DJ, Schaefer E, et al. Low serum docosahexaenoic acid is a significant risk factor for Alzheimer’s dementia. Lipids. 1999;34(suppl):S245.68 Cenacchi T, Bertoldin T, Farina C, Fiori MG, Crepaldi G. Cognitive decline in the elderly: a double-blind, placebo-controlled multicenter study on efficacy of phosphatidylserine administration. Aging. 1993; 5(2):123-133.69 Crook T, Petrie W, Wells C, Massari DC. Effects of phosphatidylserine in Alzheimer’s disease. Psychoparmacol Bull. 1992; 28(1):61-66. 70 Crook TH, Tinklenberg J, Yesavage J, Petrie W, et al. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991; 41(5):644-649.71 Vas A, Guylas B, Szabo Z, Bonoczk P, et al. Clinical and non-clinical investigations using positron emission tomography, near infrared spectroscopy and transcranial Doppler methods on the neuroprotective drug Vinpocetine: a summary of evidences. J Neurol Sci. 2002; 203-204:259-262.72 Hadjiev D. Asymptomatic ischemic cerebrovascular disorders and neuroprotection with Vinpocetine. Ideggyogy Sz. 2003; 56(5-6):166-172.73 Valikovics A. Investigation of the effect of Vinpocetine on cerebral blood flow and cognitive functions. Ideggyogy Sz. 2007; 60(7-8):301-310.

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