Brain Health

There is a growing body of evidence that the very processes that clog your heart's arteries and cause cancerous changes in your cells and can also damage the delicate communications network in your brain.

The brain needs antioxidants to disarm free radicals that can injure brain cells and hamper the ability of chemical messenger to do their job.

Worse- as you age your body's defenses weaken so the free radicals are even more destructive. Scientists believe that getting enough antioxidants my delay Alzheimer's disease.

Antioxidants help keep blood vessels elastic and the heart beating strong. 20% of your heart's output (blood) goes to the brain. Anything that impedes blood flow can result in general clouding of thinking ability and mental ability.

A stroke or cerebral hemorrhage is a consequence of impaired blood flow to the brain. It is dramatic and potentially fatal. It can also be gradual in a series of mini strokes that cause only mild fuzziness and forgetfulness at first but, eventually leads to vascular dementia, a condition that resembles Alzheimer's.

Excess Homocysteine, an amino acid that is produced when the body digests animal protein may injure blood vessels, leading to a buildup of plaque (scar tissue). A Tufts study demonstrated that excess homocysteine resulted in impaired memory in older men. Other studies have shown that excess homocysteine levels are involved in narrowing the carotid arteries (the big vessels that provide the blood supply to the brain).

High Blood Pressure inflames and injures arteries and veins constricts blood flow and create an environment that lets plaque develop and strokes occur. People with chronic high blood pressure are likely to have difficulty with recall, abstract thinking and judgement as they get older. Brain scans show that many hypertensives unknowingly suffer small strokes. Scientists tell us that even subtle increases in blood pressure may cause significant changes in the brain later on.

Food And Memory Support

Less salt and saturated fats are the first steps. The DASH diet, high in fruits, vegetables, skim milk dairy can reduce blood pressure almost as effectively as drugs.

Omega 3 fatty acids- (salmon, tuna, flaxseed oil) lower rates of heart attack and depression. Monounsaturated fats lower LDL and raise HDL levels.

Blueberries, strawberries and spinach - rich in anthocyanins that seem to protect neuron's ability to respond the chemical messengers, they also seem to discourage blood clots from forming (blood thinners).Other foods- red cabbage, grapes, plums and cherries too. Spinach is an antioxidant powerhouse- beta carotene, vitamin C plus folic acids. ALL three foods help keep blood vessels supple and help transport nerve impulses more efficiently.

Green Tea – green ,black and orange pekoe tea all contain bioflavanoids, but green tea contains and antioxidant that is particularly effective at preventing degenerative brain diseases

Garlic reduces high cholesterol on average 12%. Garlic also helps to maintain the flexibility of the blood vessels. Eat 4 cloves/day (raw or lightly cooked) or swallow 2-8 50mg capsules of aged or high allicin garlic extract.

Soy also lowers blood cholesterol. Furthermore there are substances in soy that inhibit the process by which LDL, or bad cholesterol oxidizes or gets more atherogenic because of free radical production. Soy only lowers cholesterol in people who need it, but its antioxidant effect can benefit everyone. Soy's phytoestrogens are plant hormones that scientists believe work like estrogen in terms of memory enhancement.

Smart Pills

Folic acid is essential for the body's clearance of homocysteine, the dangerous amino acid. Studies indicate the linkage between cognitive decline in older people, trouble remembering and concentrating and elevated homocysteine levels with concurrent low blood levels of folic acid, B6 and B12.

Vitamin B12 is vital for the maintenance of nerve cells. Even levels at the low end of normal vitamin B 12 can be harmful.. Cognitive dysfunction can be subtle. Mood and memory have been improved with B vitamin supplementation.

Don't count the food supply for all of your B vitamins. A B complex that supplies more than 100% the RDA is safe, effective and recommended!

Vitamin E-seems to protect your brain on two counts. Long term studies indicate that vitamin E supplements lower the risk of heart disease. It disarms the bad cholesterol (LDL) and lowers the risk of blood clotting. Vitamin E may also slow down the deterioration process in patients with Alzheimer's disease. Studies theorize that the antioxidant effect of E may block the formation of amyloid plaque which can inflame and distort nerve endings that communicate.

It's safe to take vitamin E 200-400 Ius/day. Caution is you are taking blood thinners, that's one of the actions of vitamin E.

Supplements and the Brain

Ginkgo - sorry folks! - only definitely proven to be effective in some cases of mental decline. But its antioxidant and anticoagulant effects might make a difference if you have some "senior moments". Be sure to check with your doctor if you are using any blood thinner even aspirin, vitamin E or garlic.

Estrogen reduces brain cell inflammation and damage from free radicals. It also increases the density of dendrites the branches of brain cells that make communication possible. By strengthening the heart, HRT may nourish the mind indirectly too. If you have no family history of breast cancer HRT helps your heart, bones and mind!

The Fast Track To A Quick Mind

Neurologists have determined that a part of the brain called the hippocampus is ripe with relatively your brain cells even in the very old. They believe that exercise, vigorous and aerobic might be the answer!

Studies have been in mice running around in mousy marathons Vs those more sedentary. Scientists think they can extrapolate these finding to humans because the brains of mice and men are similar in many ways.

The authors think that time can make you older but workout may make you wiser!

Still more Brain Boosters

Neurotransmitters -brain chemicals that influence thinking, mood, alertness, sex drive and memory!

1. Acetylcholine - mostly involved in learning and memory. Nutrients that influence brains acetylcholine include choline DMAE (dimethylaominoethanol) lecithin and CDP choline. There is a shortage of acetylcholine in Alzheimer's disease. Drugs like tacrine as prescribed by MDs to increase this neurotransmitter. Huperzine A, an herbal extract works similar to tacrine.

2. Dopamine - A number of psychiatric disorders particularly schizophrenia, Parkinson's disease and mood disorders are attributed to imbalances in dopamine. Elevate dopamine and mood improves along with alertness and sex drive. Nutrients the enhance dopamine levels are the amino acid tyrosine and NADH (activated niacin).

3. Norepinephrine- amino acids phenylalanine and tyrosine are converted to dopamine which in turn is converted into norepinephrine. Increases in norepinephrine lead to arousal and mood elevation. Excessive amounts can cause irritability, anxiety and insomnia.

4. Serotonin- helps regulate a wide range of psychological and biological functions including mood, anxiety, arousal and aggression. Prozac is the prescription drug that increases serotonin levels. 5-hydroxytryptophan (5-HTP) is the immediate precursor of serotonin which can also elevate brain serotonin. The starting point is tryptophan found in meat, fish and other protein foods. If enough tryptophan is not supplied to the brain serotonin levels drop . Tryptophan is converted into 5-HTP wheat is then converted into serotonin. After serotonin is made the pineal gland is able to convert it at night into the sleep hormone melatonin.

5. GABA ( gamma-aminobutyric acid) - the most important and widespread inhibitory neurotransmitter in the brain. Excitation must be balanced with inhibition, To much excitation can lead to restlessness, irritability, insomnia and even seizures. GABA is able to introduce relaxation, analgesia and sleep. Barbiturates and benzodiazepines are prescription drugs known to stimulate GABA receptors and bring relaxation.

Updated June 2000

Donna Tinnerello, MS, RD, CD/N is a registered dietitian, living in Manhattan, with more than 10 years experience in HIV and nutrition. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight management.
Donna is available for private consultation by referral only. Ms.Tinnerello has donated time and articles to our web site at always your choice and we sincerely appreciate her contributions.