In this week’s Gary Null’s Newsletter:
• Reboot Your Brain, Part 3: Promoting and Protecting Brain Health
• Gary Null’s Show Notes
• Recipe for Vegetarian Chopped Liver
Reboot Your Brain, Part 3: Promoting and Protecting Brain Health
By Gary Null
“For even the mind depends so much on the temperament and disposition of the bodily organs that if it is possible to find some means of making men in general wiser and more skillful than they have been up ’til now, I believe we must look for it in medicine. It is true that medicine as currently practiced does not contain much of any significant use; but without intending to disparage it, l am sure there is no one, even among its practitioners, who would not admit that all we know in medicine is almost nothing in comparison with what remains to be known, and that we might free ourselves from innumerable diseases, both of the body and of the mind, and perhaps even from the infirmity of old age, if we had sufficient knowledge of their causes and of all the remedies that nature has provided.” —René Descartes (Discourse on Method, 1637)
Aging successfully in both mind and body requires us to attend to all aspects of our lives: to embrace new challenges, to exercise limbs and cognition, to promote emotional health, and to provide our brains and bodies with the fuel that will allow them to grow healthily from infancy through old age.
In this issue, I discuss the basic and fundamental strategies for maintaining brain health. Think of this chapter as the overview for having a healthy brain. Everyone needs to follow this advice. In later chapters in Part II, I’ll discuss strategies tailored to specific disorders of the brain that only those of you with special concerns will want to follow.
But first, we all need to follow the advice in this chapter. I offer you ways to continue to stimulate your brain, ensuring that neuronal pathways remain strong and productive. I will touch on the role of exercise in keeping both the body and the mind healthy, and how nurturing healthy social and emotional relationships benefits our minds as we age. Finally, I will discuss optimal diet and nutritional habits and give you a plan of foods, vitamins, and supplements that will serve as your first line of defense against agerelated mental decline.
Lifestyle Habits For A Healthy Brain
If I’d known I was gonna live this long, I’d have taken better care of myself. —Eubie Blake (1887–1983)
The way we choose to live can have a huge effect on brain health in the long and short term. Let’s examine the crucial areas of our lives that can contribute.
Challenge Your Brain
Research has documented that the brain requires constant stimulation and challenge to develop to its fullest potential. From studies that stress the importance of stimulation in a child’s first three years of life,1 to those that show how using your five physical senses and your emotional sense in unexpected ways will strengthen, preserve, and grow brain cells, science has proven again and again that we must “use it or lose it.” In an article published in the St. Petersburg Times, the Pittsburgh neurologist Paul Nussbaum, speaking at the joint meeting of the National Council on Aging and the American Society on Aging, stressed that specific training for the brain, such as learning sign language, can boost IQ and promote a lifetime of brain growth—which, if continued, can stave off dementia and other brain diseases as people age. other brain-challenging activities include taking up a second language, learning to knit, practicing public speaking, or learning to play a musical instrument.2
Lawrence C. Katz, PhD, a professor of neurobiology at Duke University Medical Center and the coauthor of Keep Your Brain Alive: 83 Neurobic Exercises,3 suggests a series of exercises that can easily be done on a daily basis and involve one or more senses in a novel way. This type of “cross training for your brain” can help keep your mind fit to meet any challenge.
Try some of the following ways to challenge your brain:
Use your nondominant hand to go through your morning rituals of hair styling, tooth brushing, and makeup application.
Shower with your eyes closed, using your tactile senses to adjust water temperature and flow and your sense of smell to locate shampoo and soap.
With your eyes closed, locate your house keys and open the door to your home.
Turn a photo album upside down and study the pictures.
Shop at a new grocery store.
Read part of the newspaper or a book upside down.
Sleep on the other side of your bed.
The good news is that, young or old, we can continue to learn. The more complex the learning challenge, the more we stimulate our brains and the more vital they remain. Travel, reading, going to museums, and attending book group readings all contribute to an active brain life. So play Scrabble, or do crossword puzzles, or enjoy bingo, or learn a foreign language. Growing older does not mean that we should lose our sense of curiosity in the world around us or our desire to pursue new challenges.
Exercise Your Body
Most of us know that physical exertion is good for our bodies— but it is also essential for our brains. Exercise should be a natural part of your life, whatever your age. If you do not exercise on a regular basis, or feel that you are too old to embark on a physical fitness program, you can begin to build a stronger body and brain by the simple act of taking a walk. Studies show that senior citizens who walk regularly show significant improvement in memory skills compared to sedentary elderly people. Walking can also improve learning ability, concentration, and abstract reasoning.4
Another long-term study that tracked a group of older men and women with no signs of dementia over a seven-year period found that those with a high participation in leisure activities, including walking or participating in an exercise class, were 38 percent less likely than others in the study to develop dementia.5
In still another study on physical activity and its effects on brain health, researchers at the University of California in San Francisco measured the brain function of nearly six thousand women during an eight-year period. The results were then correlated with the women’s normal activity levels. The study showed that no matter how much or how little the women did in terms of exercise, there was a direct correlation to cognitive performance. It wasn’t simply a matter of all or nothing. For every extra mile walked per week, there was a 13 percent lower chance of cognitive decline.6
But walking is not your only choice. Citing a 2003 study published in the New England Journal of Medicine that showed that ballroom dancing at least twice a week made people less likely to develop dementia, the AARP (formerly the American Association of Retired Persons) recommends dancing as one of the best mind-body workouts.7 Researchers speculate that the combination of learning and remembering specific steps and sequences specifically boosts brain power.
Looking for a sport that is easier on your muscles than dancing or walking? Advocates of the gentle, controlled movements of tai chi claim the significant benefits of stress reduction and improved balance and muscle tone. The memorization of specific movements and sequences is similar to learning new steps to a gentle and serene dance.
There is no doubt that even the most basic exercise offers our bodies and our brains long-term benefits. Dr. Kristine Yaffe, chief of geriatric psychiatry at the San Francisco Veterans Administration Medical Center, estimated the protective effects of regular activity against cognitive decline could be as high as 40 percent.8
Whether you choose to walk, dance, garden, or practice tai chi or yoga, the most important thing is to get your body moving. The effects of physical activity are beneficial in delaying the onset of dementia, preventing the development of Alzheimer’s disease, and improving memory and reasoning skills. Exercise also acts as a powerful antidepressant. No matter how old you are, it is never too late to experience the powerful benefits of some kind of physical activity.
Begin slowly if you must, but attempt to work up to forty-five minutes of exercise at least five days per week.
Strengthen Your Spirit
As we grow older, we can experience a sense of isolation and perhaps feel like withdrawing from interaction in society. This type of shutting down of emotion, intellect, or spirit is as unhealthy for brains as the more easily recognized damaging habits of poor diet or lack of exercise.
Numerous studies have shown that individuals who have a strong sense of purpose and meaning in their lives thrive in their later years. Frequent contact with family and friends, participating in one’s community, and feeling satisfied with one’s accomplishments are key in maintaining mental health.
A positive outlook and ongoing social and emotional involvement are essential in keeping our brains stimulated and vital as we age. Ursula Lehr, PhD, of the University of Heidelberg and the former secretary of health of the Federal Republic of Germany, states that many studies have found that people who are mentally active have a wider range of interests, farther-reaching perspectives, and a greater number of social contacts reach old age with greater feelings of psychophysical well-being.9
Practicing meditation may be valuable for brain health, as well. In a recent article published in theWashington Post’s online edition, Dr. Richard Davidson, a neuroscientist at the University of Wisconsin, discussed the findings of a study conducted over the past few years evaluating the effects of meditation on Tibetan monks. The results of the study demonstrate, according to Dr. Davidson, that “the brain is capable of being trained and physically modified in ways few people can imagine.”10
When the monks’ brains were measured by MRI, Davidson found that the ones who were the most accomplished practitioners of meditation had brain waves that were better organized and coordinated compared to those of novices who had not been practicing meditation for as long. The more years spent meditating, the higher the gamma wave activity. In previous studies, mental activities such as focus, memory, learning, and consciousness were associated with this kind of high level neural coordination.11
Research in this area is ongoing, but I have no doubt that meditation can be a powerful tool in promoting a healthy brain.
Nutrition for a Healthy Brain
In this section, I provide a nutritional plan that you can follow to ensure your brain is protected as you age. This basic plan provides the diet and supplements that our bodies need to fuel its cells, including those in the brain, for optimal performance and health.
This eating plan is simple, easy to follow, and nonrestrictive. I don’t want you to think of this approach to healthy eating as a “diet.” Diets can leave you feeling deprived and lacking in energy. Diets tend to focus on a goal of weight loss, rather than an overall enhancement of health. They can rob your body of essential nutrients and food groups and put you on the road to bad food habits. While you may lose weight when you follow my protocol for a healthy brain and body, what is more important is what you will gain: energy, focus, and mental vitality.
The supplements have been chosen specifically for their beneficial effect on brain function and health, but you will notice other health benefits, as well.
Of course, before you begin any new health program, you should get a comprehensive, full-body evaluation performed by a qualified health care practitioner. A proper health and medical evaluation should evaluate your blood chemistry to assess your blood markers, your metabolic rate, and your blood pressure for indicators of cardiovascular, hormonal, or other imbalances or danger signs. If you are taking medications of any sort, you need to inform your doctor of any supplements you are considering adding to your daily diet, as some may interact with prescription medications.
The Nutritional Plan
Let’s start with a discussion of what to eat.
Complex Carbohydrates
Complex carbohydrates are the gold standard when it comes to brain foods. They are the starches and fibers in foods such as whole grains, nuts, tubers, beans, seeds, lentils, fresh fruit, and vegetables. Incorporate these foods into your diet in place of refined white rice, pasta, and bread.
To maximize the nutritional benefits of complex carbohydrates, you should eat them in whole-food form. For many years, I have recommended that you eat five or more servings of organic fruits and vegetables each day. You should especially choose dark green, leafy, and root vegetables, such as broccoli, watercress, carrots, sweet potatoes, Brussels sprouts, spinach, green beans, and peppers, either raw or lightly cooked. You should select fresh fruits, such as apples, berries, citrus fruit, pears, and melon.
In addition, you should consume at least four servings of wholegrain foods, such as oats, rice, rye, whole wheat, millet, corn, or quinoa, in cereal, breads, and pasta. Remember, when you can, to also include the skins of fruits and vegetables. Fruits and vegetables are excellent sources of fiber. You may wonder, “Gary, how can fiber help my brain?” Well, fiber helps lower cholesterol and blood pressure levels, which are linked to Alzheimer’s disease, as well as other degenerative brain diseases.
A Note About Sugar. Carbohydrate sugar converts to glucose, and, as such, is indispensable to the health of our brains, but you should try to obtain it in as pure a form as possible. Eliminate all refined sugar from your diet. This is not quite as easy as it may sound, for sugar is a hidden ingredient, lurking in many processed foods. We all know sugar can be found in soda, candy, and cakes. But how many of us know that it is also in bread, breakfast cereals, condiments, cheeses, and canned foods? I am fully aware that eliminating sugar from your diet will not be easy. You need to read the nutritional labels on processed foods. It will be worth the effort.
Don’t make the mistake of thinking that a quick candy bar is fueling your brain. Common table sugar has been processed to 99.9 percent sucrose, which is stripped of the vitamins and minerals found in sugar cane or sugar beets. The refined sucrose taxes the body’s digestive system, depleting it of essential vitamins, minerals, and enzymes as the sugar is metabolized. For this and other reasons, white sugar is known as an empty food. Choose whole-grain carbohydrates as your body’s source of glucose.
Fruits and Vegetables
Fruits and vegetables are packed with the essential vitamins and protective antioxidants that promote optimal brain function. Eating a wide variety of organic fruits and vegetables is crucial to a brain healthy diet.
Antioxidants. Free radicals (atoms with unpaired electrons that can cause damage, called oxidation) in the normal metabolic process, are an important factor in the aging process. Brain cells are particularly vulnerable to oxidation because of their high-energy production. They are constantly firing messages back and forth. As more energy is produced, a greater number of damaging free radicals occur. The destructive effects of the free radical process have been implicated in conditions such as Alzheimer’s and Parkinson’s disease.
But here’s some good news: Two studies out of the University of South Florida Center for Aging and Brain Repair reinforce evidence that specific fruits and vegetables may guard against the brain being ravaged by free radicals as you age. “If these preclinical findings translate to humans, it suggests that eating a diet high in antioxidant rich fruits and vegetables may help reverse declines in learning and memory as you get older,” said Paula Bickford, PhD, a professor at the University of South Florida Center for Aging and Brain Repair, and the lead author of the two studies.
The first study involved feeding older rats a diet with high amounts of spinach over a period of six weeks. The results showed a reversal in the normal loss of learning that occurs with age. As noted above, spinach is a great source of antioxidants.
The second study concerned the value of a diet high in fruits and vegetables. The results found that the benefit of such a diet depends on the amount of antioxidants contained in the fruits and vegetables. The researchers imply that the protective effects of antioxidants may be connected to their ability to reverse the havoc caused by inflammation in the brain. Dr. Bickford found the greatest benefit in richly colored fruits and vegetables, which have the highest antioxidant levels. She recommends having spinach salads for lunch and blueberries and strawberries for snacks.12
Antioxidants, which work to protect the cells against free radical damage, are naturally occurring in many fruits and vegetables. Eating these beneficial foods essentially detoxifies the brain, ridding it of free radicals. Antioxidants include vitamins E and C, alpha lipoic acid, grape seed extract, and coenzyme Q10. Antioxidants are specifically found in the following foods: apples, berries (including blueberries, raspberries, blackberries, cranberries, and strawberries), cherries, cooked kale, garlic, grapes, prunes, raisins, and raw spinach.
Organic Produce. All fruits and vegetables you eat should be organic, whenever possible, to avoid exposure to pesticides. Certain conventionally grown produce is especially risky to eat. According to the Environmental Working Group (EWG), a nonprofit environmental watchdog agency based in Washington, DC, eating the twelve most contaminated conventionally grown fruits and vegetables would expose a person to nearly twenty pesticides per day on average. These foods are as follows (and are also listed on the EWG’s website, at www.foodnews.org/reportcard.php):
apples
celery
lettuce
grapes
blueberries (domestic)
cucumbers
nectarines (imported)
peaches
potatoes
spinach
strawberries
sweet bell peppers
The website also lists the fifteen least contaminated fruits and vegetables:
asparagus
avocado
kiwi
mango
onion
pineapple
sweet corn
cabbage
sweet peas
eggplant
cantaloupe (domestic)
sweet potatoes
grapefruit
watermelon
mushrooms
To the list of most contaminated foods, I would add leafy greens— because we consume the part of the plant that is sprayed—and nuts and seeds, such as almonds, pumpkin seeds, walnuts, and sesame and sunflower seeds—because their oils can hold chemicals for longer periods of time.
Washing fresh produce may help reduce pesticide residues, but it does not eliminate them entirely. Peeling reduces exposure, but valuable nutrients are also lost along with the peel. If you cannot buy organic produce, choose foods from the least-contaminated list, and be sure to wash all fruits and vegetables thoroughly before eating them or using them in recipes.
Proteins
Most people are under the impression that you must have animal proteins to sustain life. This is a myth perpetuated by the meat industry. Consequently, we have given vegetables, grains, nuts, seeds, fruits, and herbs a nutritional backseat or relegated them to being an insignificant accompaniment or garnish to a meat-based or animal protein–based diet. This idea was the result of propaganda and marketing, but it was scientifically inaccurate.
In fact, my own original work with Dr. Hillard Fitsky and Dr. Victor Berman at the Institute of Applied Biology showed that virtually all foods contain all eight essential amino acids and that we have been led to believe that only animal foods contain these amino acids.
We must make sure that we are receiving high-quality amino acids—nine-tenths of a gram per kilogram of body weight, which is approximately 50 grams per day for women and 70 grams per day for men. (Pregnancy, lactation, recovery from various illnesses, surgery, and infection will cause a person to require more than this.)
The best foods for high-quality protein from fiber sources are grains (e.g., millet, buckwheat, brown rice, spelt, rye, quinoa, and oats), legumes, nuts, seeds, tofu, and tempeh. Good vegetable sources include yams, potatoes, sweet potatoes, gourds, squashes, and cruciferous vegetables (e.g., broccoli, cabbage, cauliflower, onions, asparagus, mustard sprouts, and sea vegetables), as well as soy and rice protein shakes.
Keep in mind that protein digestion is greatly improved by using the proper cooking techniques. By moderately heating most proteins, you increase their digestibility. This is especially true when dealing with beans, grains, and meat. Beans and other legumes contain several toxins that become nontoxic when cooked or sprouted.
Fats
our bodies and brains need fat to function. But there are harmful fats and good fats. Making informed choices about the types of fat in the foods you eat is important in the proper feeding of your brain.
Most of us know that the saturated fats in fried foods and the trans fats in processed foods should be avoided. But let’s talk about the good fats that we should be sure to include in our diets.
Eating nuts and seeds provides beneficial amounts of intelligent fat for your brain; the best choices are walnuts, almonds, pine nuts, pistachios, and pumpkin, sunflower, hemp, flax, sesame, and chia seeds. To increase the nutritional benefit from these seeds, you can grind them before using them in your meals.
Omega-3 fatty acids are known to benefit patients with chronic inflammatory diseases, including cardiovascular disease and arthritis.13 omega-3 fatty acids may help reverse brain damage resulting from chronic inflammation that is linked to aging and degenerative diseases. Another benefit of omega-3 fatty acids is that they prevent blood from clotting too rapidly, which could improve cerebral functioning by increasing cerebral blood flow.14 According to a study from the Department of Veterans Affairs (VA) and the University of California at Los Angeles (UCLA), when given a diet high in docosahexaenoic acid (DHA)—an omega-3 fatty acid—mice exhibited a substantially slower progression of Alzheimer’s disease.15
More benefits to omega-3 fats and other essential fatty acids (EFAs) called omega-6s exist. EFAs serve as building blocks for nerve cells and membranes. our brains consist almost entirely of fatty acids. While both omega-3 and omega-6 fats are necessary for proper cell function, the Standard American Diet (SAD) provides an unhealthy omega-6 to omega-3 ratio of 10-20:1. The optimal ratio is 1:1 or at most 4:1. Without an adequate level of EFAs, dangerous saturated fats will take their place in cell membranes. Foods high in omega-3 fatty acids include flax seeds, chia seeds, and walnuts.
Just as there are fats that are beneficial to your brain, there are fats that are clearly harmful to your brain. Saturated fats are very unhealthy. Excess saturated fat is linked to the increased likelihood of cardiovascular disease. Relative to all of the other fats, saturated fat is the most damaging. Saturated fats wreak havoc on blood vessels and interfere with blood circulation. They increase the production of LDL cholesterol (the “bad” cholesterol), which increases blood cholesterol levels, thereby increasing the risk of heart disease.
Saturated fats reduce membrane fluidity and efficiency, thereby contributing to premature aging and disease development. Deficiencies in fatty acids have been linked to chronic inflammatory conditions, such as arthritis, hypertension, memory loss, dementia, cardiovascular disease, and insulin resistance (leading to Type II diabetes).
You should avoid consuming foods that are high in saturated fats, which are commonly found in processed foods, such as salad dressings, french fries, pastries, and the majority of margarines, and hydrogenated vegetable oils found in processed foods, such as boxed cakes, microwave popcorn, and TV dinners.
Sixteen Rules of Nutrition
So far in this issue, I have outlined the general principles of healthful nutrition to help protect your aging brain. This program is good for all of us, and the more closely you follow it, the more you will strengthen your brain. Even before you experience problems, you should follow these programs. They are preventive, too.
The more you incorporate these recommendations into your eating habits, the better off you will be. Some of us can only manage to follow a few of these guidelines. others start with baby steps, and as they feel better, they want to do more.
For those of you who want to do everything you can to change your nutritional intake to strengthen your brain, I have included the following sixteen rules for best brain health. However, even if you can’t follow all these guidelines, even choosing one or two will leave you better off than you would be if you took none of the advice in this chapter. But those of you who can keep to the sixteen rules all the time will have the best health of all.
1. Eat small amounts of nuts and nut butters, such as almond butter and walnuts, as well as sunflower seeds, pumpkin seeds, chia seeds, and sesame seeds.
2. Eat soybeans and soy products.
3. Eat whole grains, such as quinoa, amaranth, spelt, and teff. Include beans (of which there are more than seventy varieties commonly available, from black-eyed peas, navy beans, adzuki beans, lentils, split peas, and lima beans, to turtle beans).
4. Do not eat dairy, including milk, yogurt, cheese, butter, ice cream, or cream sauces. Replace them with rice milk, soy milk, almond milk, or oat milk. Do not use any non-dairy product with casein listed as one of the ingredients.
5. Do not eat animal meat, fish, or shellfish.
6. Do not use caffeine or alcohol. This means cutting out chocolate, coffee, tea, wines, hard liquor, and beer. Replace them with decaffeinated herbal teas and grain beverages, such as Postum, Cafix, Raja’s Cup, or green tea (which has small amounts of caffeine but also has threonine, which neutralizes caffeine and has a very beneficial calming effect).
7. Do not eat sugar or artificial sweeteners. If you must use a sweetener beyond what naturally occurs in food, choose stevia root, raw unfiltered honey, molasses, brown rice syrup, or natural food sweeteners. You can also use chromium picolinate 200 mcg (micrograms) to curb sugar cravings.
8. Do not drink carbonated beverages, including sodas or seltzer. Replace them with spring water, distilled water, filtered water, or fresh-squeezed organic juices.
9. Do not eat processed bread or wheat products. Replace them with spelt bread, sprouted whole-grain bread, rice bread, or Essene bread. Make sure to read the labels to ensure that these products do not have refined flours, sugars, or trans fats.
10. Eat only certified organic produce. This applies to all vegetables, fruits, beans, grains, legumes, nuts, seeds, and potatoes.
11. Do not eat deep-fried or processed foods. Replace them with steam-fried, sautéed, steamed, stir-fried, or broiled meals.
12. Try to avoid using oils for cooking, or keep the amount extremely low. Every tablespoon of oil costs you 120 calories, and all oils damage the endothelium, the delicate lining of the arteries. If you must use oil, choose healthier oils for cooking, such as macadamia and safflower oils. For baking, use hazelnut, macadamia, coconut, or mustard seed oils. For salads, use walnut, flax seed, or extra virgin, cold-pressed olive oil.
13. Do not eat food additives, preservatives, coloring agents, flavorings, or MSG.
14. Do not eat bedtime snacks. Eat primarily during the day. Try to have your largest meal between 1:00 and 3:00 p.m. with a light breakfast and a very light dinner.
15. Avoid dehydration. Make sure you drink plenty of fluids throughout the day. It’s important not to lose our liquid balance, because we will then upset our electrolyte balance, our lymphatic balance, and our cleansing and elimination program. Most people should drink a minimum of one gallon of water per day, but if you are sweating profusely or exercising vigorously, you may need more. It is best to have an impedance test, which will determine what percent of your body is water. Ideally it should be between 72 and 74 percent, because for each percentage under that, you will be losing your body energy and lessening the process of cleansing and detoxification. Liquids can include purified water or juices, plus one or two cups of green tea daily, lemon juice to help alkalize the body, and digestive enzymes to help with the tea.
16. Do not make excuses. Keep a positive outlook and be sure to appreciate how your body and brain begin to feel and act younger after just a short time following this protocol. Commit to healthy living habits and maintain them for the sake of your long-term mental and physical health.
The Supplement Plan
In addition to choosing fresh, organic foods and using brain-healthy ways to prepare them, it is possible to further boost the health of our brains by supplementing our daily menu of foods with vitamins, minerals, and other supplements that specifically target and enrich the function of the brain.
In truth, it can be hard to get the optimal levels of the vitamins and minerals we need through diet alone. Although the nutrients we get from foods are more powerful, we should ensure we are getting adequate quantities by taking supplements as well to complement (not substitute for) our healthful eating habits.
Vitamins and Minerals
Vitamin B-Complex. The B vitamins play an important role in promoting brain health. one study reported that middle-aged men who had the highest amounts of vitamin B6 in their blood scored best on memory tasks, as compared to other middle-aged men who had B6 deficiencies.16 Vitamin B6 is also thought to improve verbal memory and combat depression.
Vitamin B9, better known as folic acid or folate, is critical for brain health. Studies seem to indicate that up to 38 percent of adults who have been clinically diagnosed with depression are deficient in folic acid.17 Additional research from the Universities of Oxford (England) and Bergen (Norway) report that low folate and low vitamin B12 levels are connected to an increased risk of developing Alzheimer’s disease. Both studies concluded that the risk for eventually getting Alzheimer’s can be dramatically reduced through supplementation of folate and vitamin B12.18
I recommend that you take a vitamin B-complex that provides the daily amounts of all B vitamins as listed on the chart that appears toward the end of this chapter.
Vitamin C. A powerful antioxidant, vitamin C protects against inflammation within our bodies, working to protect our brains against the effects of poor blood flow associated with atherosclerosis. Because vitamin C is water soluble and rapidly excreted from the body, it is important that levels be replenished daily. I recommend that you take 1 to 3 grams every day.
Vitamin E. Vitamin E (tocopherol) is an antioxidant that helps protect tissue from unhealthy oxidative free radicals, which can cause damage and lead to premature aging and the development of chronic diseases, such as cancer, Alzheimer’s, and cataract formation. There are a number of forms of vitamin E. The most common vitamin E supplement is alpha-tocopherol. Recent studies, however, suggest that gamma-tocopherol is the most effective form of vitamin E.
When choosing a vitamin E supplement, look for one containing compounds called tocotrienols, which synergistically combine with vitamin E to help protect our bodies against damaging processes. Tocotrienols also lower the levels of LDL (the dangerous form of cholesterol), which is an important risk factor for heart attack and stroke. (Remember, this directly affects the brain.)
I suggest that you choose a vitamin E supplement that has 268 milligrams of alpha-tocopherol, 200 milligrams of gammatocopherol, and 65 milligrams of tocotrienols.
Selenium. This vital mineral can be found in grains, garlic, and Brazil nuts. It is a powerful antioxidant that may protect against heart attack and stroke. Selenium appears to encourage a healthy cardiovascular system by increasing the ratio of good cholesterol (MDL) to bad cholesterol (LDL). A healthy cardiovascular system means a healthy flow of nutrient-rich blood to the brain. To promote brain health, I recommend taking 200 micrograms of selenium daily.
“Smart” Drugs and Nutrients
A revolution of sorts occurred in the 1970s, when reports began to surface that specific nutrients and drugs could improve concentration, learning, and memory in general, plus overall cognitive functions. Choline, phosphatidylcholine, ginkgo biloba, dimethylaminoethanol (DMAE), and phosphatidylserine were the nutrients heading the list. In the drug category, hydergine, piracetam, and centrophenoxine were at the forefront.
Acetyl-L-Carnitine (ACL). A form of the amino acid–like compound carnitine, acetyl-L-carnitine, or ACL, is produced naturally in the brain. Carnitine transports fatty acids to cells for conversion into energy used by the body’s muscles, organs, and tissues. Carnitine deficiencies can place a strain on the heart muscles and create an energy drain on the body that may leave you feeling worn out. A simple urine test can determine if you have a carnitine deficiency.
Some studies show that acetyl-L-carnitine may boost memory and offer some protection against Alzheimer’s disease, especially when taken in combination with alpha lipoic acid.19 I recommend a supplement of 2,000 milligrams daily in two divided doses.
Alpha Lipoic Acid. This potent antioxidant dissolves in both water and fat, and is thus able to scavenge damaging free radicals more effectively than most antioxidants, which dissolve in either water or fat but not both. Because it dissolves in fat, alpha lipoic acid can reach tissues in the nervous system. Results from animal studies show that alpha lipoic acid may improve long-term memory and holds promise for protection against Alzheimer’s disease, particularly when taken in combination with acetyl-L-carnitine.20 I recommend taking a supplement of 300 milligrams daily in two divided doses.
Carnosine. This amino acid compound protects against damage by free radicals and is highly concentrated in the brain. Levels of this powerful antioxidant decline in the body as we age, and supplementing with carnosine may offer benefits in protecting against neurological degeneration. I recommend supplementing with 1,000 milligrams daily.
Coenzyme Q10 (coQ10). As we age, our body’s natural production of coenzyme Q10 (coQ10) diminishes. our older bodies produce only 50 percent of the coQ10 they did when we were younger. This makes coQ10 one of the most important nutrients for people over thirty. Because the cells of our body need coQ10 to produce energy and to combat mitochondrial free radical activity, a coQ10 deficiency can result in a greater incidence of many degenerative diseases associated with aging.
Though the heart is frequently affected by a coQ10 deficiency, scientific reports show that the brain is also likely to suffer adversely from an inadequate supply of coQ10.21
CoQ10 is a fat-soluble nutrient that goes into the mitochondria throughout the body. once there, it governs the oxidation of fats and sugars into energy. When consumed in an oil-based capsule, the coQ10 can be absorbed through the lymphatic canals for better distribution throughout the entire body.
I recommend taking a supplement of 100 to 300 milligrams daily with meals for general brain health.
Dehydroepiandrosterone (DHEA). Youthful hormone balance is vital in maintaining health and preventing disease in individuals over the age of forty. one hormone that is deficient in virtually everyone who is over thirty-five is dehydroepiandrosterone (DHEA).
A large body of research indicates that DHEA is a critically important hormone that appears to protect the entire body against the ravages of aging. Studies on rats have shown that DHEA increases acetylcholine release in the hippocampus of the brain and has improved both shortand long-term memory in mice.22, 23 Another study shows that DHEA can protect against early changes in the brain cells associated with Alzheimer’s disease.
Not everyone, however, can take advantage of the multiple benefits of DHEA. Men and women with hormone-related cancers, for example, should not take DHEA. This supplement is available only by prescription from your doctor. But if your doctor says it’s safe for you, I recommend taking a supplement of 25 to 50 milligrams daily.
Dimethylaminoethanol (DMAE). This nutrient, found in sardines, is a powerful brain stimulant that increases acetylcholine levels. Acetylcholine is a neurotransmitter associated with mood and energy levels. I recommend taking a supplement of 150 milligrams daily.
Glycerylphosphorylcholine (GPC). Choline and lecithin can reduce arterial plaque and lower blood pressure. They also enhance acetylcholine production, which plays an important role in memory and learning. one type of choline, called glycerylphosphorylcholine (GPC), has been shown to improve the condition of subjects with adult onset cognitive dysfunction, Alzheimer’s disease, and strokerelated mental impairment. The therapeutic effects of GPC were noted as superior to either choline or lecithin alone. I recommend a dosage of 600 milligrams of GPC and 1 gram of lecithin daily.
Hydergine. Initially discovered in the 1940s, this drug was approved by the FDA for treatment of symptoms of dementia. Today it is used proactively to protect us against mental decline. Studies support my contention that hydergine protects the brain against age-related decline by enhancing glucose use;25 increases intelligence, memory, learning, and recall;26 and increases the blood and oxygen supply to the brain, enhancing metabolism in brain cells.27 I recommend a daily supplement of 5 to 10 milligrams.
Phosphatidylcholine. Phosphatidylcholine is a phospholipid, a large molecule that covers the nerve cells that assist in transferring information between cells. A lack of phospholipids can result in abnormal brain activity and difficulties in the central nervous system. I recommend a supplement of 500 to 1,000 milligrams daily.
Phosphatidylserine (PS). PS helps the brain use fuel more efficiently. By boosting neuronal metabolism and stimulating production of acetylcholine, PS may be able to improve the condition of patients in cognitive decline. Studies have revealed that supplementing with phosphatidylserine slows down and even reverses declining memory and concentration, or age-related cognitive impairment, in middle-aged and elderly subjects.28 An added benefit is its ability to reduce levels of the stress hormone cortisol.
Phosphatidylserine is a phospholipid found in all cells, but is most highly concentrated in the walls of brain cells (called membranes), making up about 70 percent of its nerve tissue mass. There it aids in the storage, release, and activity of many vital neurotransmitters and their receptors. Phosphatidylserine also aids in cell-to-cell communication. It also stimulates the release of dopamine (a mood regulator that also controls physical sensations and movement), increases the production of acetylcholine (necessary for learning and memory), enhances brain glucose metabolism (the fuel used for brain activity), reduces cortisol levels (a stress hormone), and boosts the activity of nerve growth factor (NGF), which oversees the health of cholinergic neurons.
As we grow older, aging slows the body’s manufacturing of phosphatidylserine to levels that are detrimental to our functioning at our full mental capacity. This is where supplementation with phosphatidylserine comes into play. In one Belgian study that looked at the effects of phosphatidylserine, thirty-five senile demented patients, ages sixty-five to ninety-one, were hospitalized with mild to moderate memory problems. Seventeen patients were given, over the period of six weeks, phosphatidylserine at 300 milligrams per day. The other eighteen patients received a placebo. The study reported an improved quality of life for the patients who were given phosphatidylserine. Using three different evaluation methods, the researchers classified forty-nine functions—for example, getting dressed, eating, and control of bowel and bladder movements—into ten categories. The results were astonishing, as improvements in all ten categories were reported.”29 I recommend taking a supplement of 300 milligrams daily.
Pregnenolone. A hormone produced by the adrenal glands, pregnenolone is abundant in the brain, where it facilitates communication between neurotransmitters. As we age, the amount of pregnenolone our bodies produce declines; levels can be determined by a basic urine test. I recommend a daily supplement of 50 milligrams.
Proanthocyanidins. Proanthocyanidins (chemical relatives of bioflavonoid) serve to benefit the brain in a twofold manner: They are antioxidants, and they protect collagen.
Brace yourself for what I am about to tell you. Research has shown that proanthocyanidins are fifty times more powerful antioxidants than vitamins C and E! Intricate tests prove that proanthocyanidins are great killers of the hydroxyl radical, the free radical that is responsible for the most damage and lipid peroxides (rancid fats).30 This is extremely important because the brain is particularly vulnerable to free radical damage.
In protecting collagen, proanthocyanidins are, in essence, protecting the glue that holds the brain together. Enzymes can destroy the walls of blood vessels that are, essentially, made of collagen. Proanthocyanidins therefore protect the blood–brain barrier. Remember, the blood–brain barrier protects the brain from toxins and other potentially destructive substances. Thus, proanthocyanidins, as potent shields of the blood–brain barrier, are invaluable.
Although proanthocyanidins can be found in food, the levels are generally insufficient to provide the brain with the fortification it needs to ward off attack. Thus, the best way to obtain proanthocyanidins is through supplementation. In particular, the best two sources are grape seed extract and pine bark extract. I recommend supplementing with 80 milligrams daily.
Trimethylglycine (TMG). TMG is the most effective facilitator of youthful methylation metabolism. Research has shown that defective methylation is implicated in a variety of diseases, including cancer, neurological disorders, and birth defects.31 Methylation produces S-adenosylmethionine (SAMe, pronounced “sammy”), which may have powerful anti-aging effects and has eased depression and improved Parkinson’s symptoms in patients with the disease. TMG should be taken with vitamin B6 and folic acid to enhance the effectiveness of methylation. I recommend taking 200 to 300 milligrams per day.
Vinpocetine. Vinpocetine is an extract taken from the lesser periwinkle plant (Vinca minor). It is available by prescription in Europe and is used for mitigating strokeand age-related decline in brain function. In the United States, it is available as an over-the-counter dietary supplement. Vinpocetine may provide protection against the types of cognitive decline associated with poor brain circulation, including memory loss and disorientation. It also enhances the brain’s use of oxygen by boosting levels of adenosine triphosphate (ATP), an important brain fuel. I recommend a dose of 10 milligrams twice daily with meals.
Reboot Your Brain Chart of Daily Supplements for Best Brain Health
Supplemental vitamins and minerals, as well as smart nutrients and drugs, can be extremely beneficial to our brain health when used in combination with a healthful diet. But I know that keeping track of the proper dosages can be difficult. To help you reach that goal, I have provided the following chart, which summarizes the supplement program I recommend.
The plan that follows is intended to promote brain health and protect your brain. In Part II of this book, I discuss specific conditions and recommend vitamins and supplements that can be added to this basic plan to fight and impact brain conditions such as memory loss, Parkinson’s disease, or headaches. When recommending protocols for specific conditions, I am assuming that you are already following the supplement program in the chart that follows.
Do not combine this protocol with more than one additional protocol from Part II of this book. If you are taking medications, or have any food restrictions, you should consult with your doctor before beginning this or any supplement program. Supplement overdoses are rare, but possible, and certain combinations may affect individuals adversely.
Summary
In this issue, I have given you a plan for protecting brain health, no matter what your age. By following these nutritional guidelines and supplementing with essential vitamins, minerals, and smart drugs, you are taking an important step in safeguarding your brain against age-related decline. These measures are for us all. They are preventive at the very least.
In the chapters that follow in Part II, I address specific conditions that affect our brains and mental health. I offer a detailed protocol of diet, nutrition, supplements, and alternative therapies that can rejuvenate your brain and eliminate many of the symptoms and diseases that are associated with age-related mental decline. These individualized protocols should be followed in addition to the basic Reboot Your Brain plan in this chapter.
Footnotes
1. J. Madeleine Nash, “Fertile Minds,” Time, February 3, 1997.
2. Stephen Nohlgren, “Challenging, Nurturing the Brain Keeps It Healthy,” St. Petersburg Times, March 13, 2005.
3. Lawrence C. Katz, Keep Your Brain Alive (New York: Workman Publishing, 1998).
4. J. Weuve, J. H. Kang, J. E. Manson, M. B. Breteler, J. Ware, and F. Grodstein, “Physical Activity, Including Walking, and Cognitive Function in older Women,” Journal of the American Medical Association (JAMA), 292 (2004), 1454–61.
5. N.Scarmeas,G.Levy,M.X.Tang,etal.,“InfluenceofLeisureActivityon the Incidence of Alzheimer’s Disease,” Neurology 57 (2001), 2236–42.
6. K. Yaffe, D. Barnes, M. Nevitt, L. Lui, and K. Covinsky, “A Prospective Study of Physical Activity and Cognitive Decline in Elderly Women: Women Who Walk,” Archives of Internal Medicine 161 (2001), 1703– 08.
7. AARP, “Let’s Dance to Health,” www.aarp.org/health/fimess/get_ motivated/ lets_dance_to_health.html.
8. Yaffe et al., “A Prospective Study of Physical Activity.”
9. Ursula Lehr, “Longevity: A Challenge for the Individual and the Society” (speech presented at Colegio de Medicos de Madrid, May 18, 2000), www.segg.es/segg/html/socios/formacioncontinuada/ casos_ clinicas/lehr.htm.
10. Marc Kaufman, “Meditation Gives Brain a Charge, Study Finds,” Washington Post, January 3, 2005, wwwwashingtonpost.com/wpdyn/articles/2430062005Jan2.html.
11. Ibid.
12. P. C. Bickford et al., “Diets High in Antioxidants Can Reverse AgeRelated Declines in Cerebellar Beta-Adrenergic Receptor Functions and Motor Learning” (paper presented at the AGE Annual Meeting, Seattle, 1999); and L. Buee, “Cerebrovascular Aging,” Therapie 54 (1999), 155–65.
14. A. M. al-Awadhi and C. D. Dunn, “Effects of Fish-oil Constituents and Plasma Lipids on Fibrinolysis in Vitro,” British Journal of Biomedical Science 57 (2000), 273–80.
15. “Fish oil Holds Promise in Alzheimer’s Fight,” U.S. Department of Veterans Affairs press release, May 29, 2005, www.sciencedaily.com.
16. S. M. Loriaux, J. B. Deijen, J. F. oriebeke, and J. H. De Swart, “The Effects of Nicotinic Acid and Xanthinol Nicotinate on Human Memory in Different Categories of Age: A Double-Blind Study,” Psychopharmacology 87 (1985), 390–95.
17. J. E. Alpert and M. Fava, “Nutrition and Depression: The Role of Folate,” Nutrition Review 55 (1997), 145–49.
18. Marc Kaufman, “Meditation Gives Brain a Charge, Study Finds,” The Washington Post, January 3, 2005.
19. J. Areart-Treichel, “Nutrient Combo Boosts Memory—At Least in Rats,” Psychiatric News 37 (2002), 58.
20. Ibid.
21. R. P. Ostrowski, “Effect of Coenzyme Q10 (coQ10) on Superoxide Dismutase Activity in ET1 and ET3 Experimental Models of Cerebral Ischemia in the Rat,” Folia Neuropathology 37 (1999), 247–51.
22. M. E. Rhodes, P.K. Li, J. F Flood, and D. A. Johnson, “Enhancement of Hippocampal Acetyicholine Release by the Neurosteroid Dehydroepiandrosterone Sulfate: An in Vivo Microdialysis Study,” Brain Research 733 (1996), 284–86.
23. T. Maurice et al., “Dehydroepiandrosterone Sulfate Attenuates Dizocilpine-Induced Learning Impairment in Mice via Sigma 1 Receptors,” Behavioral Brain Research 83, (1997),159-64.
24. H. D. Danenboerg et al., “Dehydroepiandrosterone (DHEA) IncreasesProduction and Release of Alzheimer’s Amyloid Precursor Protein,” Life Science 59 (1996), 1651–57.
25. H. Nagasawa, K. Kogure, K. Kawashima, et al., “Effects of Codergocrine Mesylate (Hydergine) in Multi-infarct Dementia as Evaluated by Positron Emission Tomography,” Tohoku Journal of Experimental Medicine 162 (1990), 225–33.
26. M. Ditch, F. J. Kelly, and o. Resnick, “An Ergot Preparation (Hydergine) in the Treatment of Cerebrovascular Disorders in the Geriatric Patient: Double-Blind Study,” Journal of the American Geriatric Society 19 (1971), 208–17.
27. H. Emmenegger and W. Meier-Ruge, “The Actions of Hydergine on the Brain: A Histochemical, Circulatory and Neurophysical Study,” Pharmacology 1(1968), 65–78.
28. P. M. Kidd, “A Review of Nutrients and Botanicals in the Integrative Management of Cognitive Dysfunction,” Alternative Medicine Review 4 (1999), 144–61.
29. P. J. Deiwaide et al., “Double-Blind Randomized Controlled Study of Phosphatidylserine in Senile Demented Patients,” Acta Neurological Scandinavica 73 (1986), 136–40.
30. D. Bagchi, R. L. Krohn, M. Bagchi, et al., “oxygen Free Radical Scavenging Abilities of Vitamins C and E, and a Grape Seed Proanthocyanidin Extract in Vitro,” Research Communications in Molecular Pathology and Pharmacology 95 (1997), 179–89.
31. P. Jones and D. Takai, “The Role of DNA Methylation in Mammalian Epigenesis,” Science (2001), 1068–70.
Gary Null’s Show Notes
Study: Coconut oil-enriched Mediterranean diet found to improve brain function in Alzheimer’s patients
University of Valencia (Spain), February 6, 2022
Spanish researchers believe that a Mediterranean diet enriched with coconut oil can help improve cognitive function in Alzheimer’s disease (AD) patients. Researchers from the University of Valencia and the Catholic University of Valencia looked to diet as a means of addressing AD. Specifically, they looked at whether a coconut oil-enriched Mediterranean diet would be beneficial for AD patients. The researchers chose coconut oil due to the fact that the medium-chain triglycerides (MCT) in it can be converted into ketones, which brain cells then use as fuel. Previous research had already identified ketone bodies as a possible therapeutic for AD. Following the study, the researchers found that those in the experimental group displayed improvements in temporal orientation as well as their episodic and semantic memory.
Calorie restriction rewires metabolism, immunity for longer health span
Pennington Biomedical Research Center, February 11, 2022
Calorie restriction improves metabolic and immune responses that help determine both how long a person lives and how many years of good health they enjoy, a new study shows. Two years of modest calorie restriction reprogrammed the pathways in fat cells that help regulate the way mitochondria generate energy, the body’s anti-inflammatory responses, and potentially longevity,. In other words, calorie restriction rewires many of the metabolic and immune responses that boost lifespan and health span. The study found that people who cut their calorie intake by about 14 percent over two years generated more T cells, which play a key role in immune function and slow the aging process.
Evidence points to fish oil to fight asthma
University of Rochester, February 9, 2022
University of Rochester Medical Center scientists have discovered new essential information about omega 3 fatty acids contained in fish oil and how they could be used for asthma patients. In a paper published in the Journal of Clinical Investigation–Insight, researchers using cell cultures from local asthma patients, found that: Omega-3 fatty acid products can reduce the production of IgE, the antibodies that cause allergic reactions and asthma symptoms in people with milder cases of asthma; But in patients with severe asthma who use high doses of oral steroids, the omega-3 fatty acids are less effective because the corticosteroids block the beneficial effects.
Study: Mindful adults age with better mental health
University of Maine, February 11, 2022
Aging happens to all of us. If you are a mindful person, though, you may be better equipped to handle the effects of growing older. According to a University of Maine study led by associate professor of psychology Rebecca MacAulay, published in the journal Aging & Mental Health, aging adults with high levels of “trait mindfulness,” or a person’s innate ability to pay attention to the present moment without judgment, showed measures of greater well-being and mental health. Mindful adults also demonstrated more mental resilience to stressful situations.
Plant extract fights brain tumor
Max Planck Institute (Germany), February 11, 2022
Cushing Disease, not to be confused with Cushing’s Syndrome, is caused by a tumour in the pituitary gland in the brain. The tumour secrets increased amounts of the stress hormone adrenocorticotropin (ACTH) followed by cortisol release from the adrenal glands leading to rapid weight gain, elevated blood pressure and muscular weakness. Patients are prone to osteoporosis, infections and may show cognitive dysfunction or even depression. In 80 to 85 % of the patients the tumour can be removed by uncomfortable brain surgery. For inoperable cases, there is currently only one targeted therapy approved which unfortunately causes intense side effects such as hyperglycemia in more than 20 % of the patients.
Daily dose of beetroot juice improved endurance and blood pressure
Wake Forest Medical Center, February 11, 2022
Scientists at Wake Forest Baptist Medical Center have found that a daily dose of beetroot juice significantly improved exercise endurance and blood pressure in elderly patients with heart failure with preserved ejection fraction (HFPEF). The study is published in the current online edition of the Journal of the American College of Cardiology-Heart Failure. Exercise intolerance – shortness of breath and fatigue with normal amounts of exertion — is the primary symptom of HFPEF and is due partly to non-cardiac factors that reduce oxygen delivery to active skeletal muscles. HFPEF is a recently recognized disease that reflects how the left ventricle of the heart pumps with each beat. It occurs primarily in older women and is the dominant form of heart failure, as well as the most rapidly increasing cardiovascular disorder in this country.
Find at: https://prn.live/the-gary-null-show-notes-02-14-22/
Recipe for Vegetarian Chopped Liver
Yield: 4 servings
¼ cup vegetable broth
1 large yellow onion, diced
2 cloves garlic, minced
½ green bell pepper, chopped; reserve some for garnish
½ red bell pepper, chopped; reserve some for garnish
1 pound green beans, steamed and chopped
1 tablespoon flaxseed meal
½ cup walnuts
2 tablespoons fresh basil, chopped
1 tablespoon fresh thyme, chopped
1 tablespoon fresh parsley, chopped
Sea salt to taste
½ teaspoon freshly ground black pepper
Pinch cayenne
Heat the vegetable broth in a medium skillet over medium-high heat and sauté the onion, garlic, and green and red bell pepper until the onion is translucent.
Place the steamed green beans and flaxseed meal in a food processor and purée. Add the sautéed vegetables, walnuts, basil, thyme, parsley, salt, pepper, and cayenne and pulse until well mixed.
Garnish with green and red bell pepper.
Serve on toasted whole wheat bread.
In spite of their green color, green beans contain a wide variety of carotenoids (which are phytonutrients known for their pigment producing qualities) and flavonoids, both of which have been shown to be rich in antioxidant properties.
From: Anti-Arthritis Anti-Inflammation Cookbook: Healing Through Natural Foods. By Gary Null, PhD. Essential Publishing
About Gary Null
An internationally renowned expert in the field of health and nutrition, Gary Null, Ph.D is the author of over 70 best-selling books on healthy living and the director of over 100 critically acclaimed full-feature documentary films on natural health, self-empowerment and the environment. He is the host of ‘The Progressive Commentary Hour” and “The Gary Null Show”, the country’s longest running nationally syndicated health radio talk show which can be heard daily on here on the Progressive Radio Network.
Throughout his career, Gary Null has made hundreds of radio and television broadcasts throughout the country as an environmentalist, consumer advocate, investigative reporter and nutrition educator. More than 28 different Gary Null television specials have appeared on PBS stations throughout the nation, inspiring and motivating millions of viewers. He originated and completed more than one hundred major investigations on health issues resulting in the use of material by 20/20 and 60 Minutes. Dr. Null started this network to provide his followers with a media outlet for health and advocacy. For more of Dr. Null’s Work visit the Gary Null’s Work Section or Blog.GaryNull.com In addition to the Progressive Radio Network, Dr. Null has a full line of all-natural home and healthcare products that can be purchased at his Online Store.
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