Memory Loss and Nutrition

I wasn't quite sure which forum to place my latest article... but since we often think of memory loss when we think of aging- I though this would work

Robin

This is taken from my blog at http://robinthomas.bizÂ Â [1] If you are ever interested in receiving my weekly newsletter, you may do so at the same link. I often have a similar topic, but add other interesting tidbits and do my very best to keep it concise and informative. I'd love to get to know my readers better this way.

What is the role of nutrition in the prevention or improvement of age-related memory loss cognition?

Did you realize that our memory becomes challenged as early as in our mid-twenties? We usually don't notice anything until we become stressed, or start forgetting simple things at middle age. Everyone can identify with entering a room and forgetting what errand we meant to do there- or misplacing our car keys. This is not mark the onset of a serious disease, like like Alzheimer’s, but due to normal, age-related changes in the brain.

That is not to say that memory loss is inevitable as we age. New evidence suggests that the brain functions somewhat like a muscle; the more you use it, the stronger it gets. Health problems are also a factor in brain deterioration. Besides Alzheimer’s, high blood pressure, high cholesterol, diabetes, depression, insomnia and stress can adversely affect memory.

Memory may be harmed by through metabolic disease long before the onset of diabetes. For people with other health risks that go along with obesity, such as high cholesterol and high blood pressure, the risk of developing severe memory loss (dementia) is six times greater than people without these conditions. A healthy cardiovascular system helps retain a healthy brain. Anything that slows down blood flow to the brain affects our brain function, including memory.

I'm often asked what supplements we should be taking to help offset memory loss. Before deciding to take any supplements at all it is first important to consider it's quality and safety. Few supplements have undergone the strict safety and efficacy testing that ensure the product even has what the label indicates. Read Here for more information on safety and efficiency of supplements. [2]

Antioxidants: the neuroprotectors

Oxidative stress has been shown to contribute to many aspects of aging and chronic degenerative conditions including both neurodegenerative and cardiovascular disease. Interesting studies have shown that Alzheimer sufferers have lower levels of antioxidants in their cerebrospinal fluid than do healthy elderly adults. And a study by DM Dreon and SJ Peroutkal on the Apo E4 carrier gene for Alzheimers demonstrates that people carrying this gene are more likely to respond even more favorably to antioxidant therapy than non-carriers. Even those of us who are not affected by severe memory loss undergo oxidative stress daily.

Antioxidants [3] neutralize the free radical ions that cause oxidative stress, protecting our body's tissues from damage by these ions. A full spectrum of antioxidants includes Vitamins A, C, E, beta-carotene, selenium, and polyphenols which are all contained in a well balanced diet.

Good foods to add to your diet:

Cruciferous vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, and bok choy.

Leafy green vegetables: spinach, collard and mustard greens, kale and Swiss chard.

Foods containing anthocyanin: Berries (all varieties), cherries, black currents, eggplant, red, black, and purple grapes, plums, rhubarb, red onion, red apples, red/purple cabbage, and red beets.

Foods containing quercetin: Onions (red, yellow, white), kale, leeks, cherry tomato, broccoli, blueberries, black currants, elderberries, apricots, apple with skin (Red Delicious), and red, purple, and black grapes.

Unfortunately today many of our "fresh foods" have been grown on depleted soil before being shipped long distances while still not ripe, significantly reducing their nutritional value. It is always best to purchase food grown both locally and organically, and also to augment your diet with a high quality, broad spectrum multivitamin such as the USANA Essentials [4].

B Vitamins and Folic Acid: memory nutrients

Deficiencies in the B Vitamins ( B12, B6, folate, and thiamine) have long been recognized as contributors to cognitive decline, and are frequently treated first when a patient is evaluated for a memory disorder. Folic acid (also known as folate) seems to have a direct effect on memory. A study conducted at Tufts University in Boston followed about 320 men for three years. Those who had high blood levels of homocysteine showed memory decline, but if the men ate foods rich in folic acid (folic acid directly lowers homocysteine levels), their memories were protected. A study on B vitamins in women with high risk of cardiovascular disease preserved cognition in women who had a low base-line of vit D originally. Some of the best foods for folic acid include fortified whole-grain breakfast cereals, lentils, black-eyed peas, soybeans, spinach, green peas, artichokes, broccoli, wheat germ, beets and oranges.

Eating fish seems to help too!

A study conducted by researchers at the Rush University Medical Center in Chicago followed more than 3,000 men and women for six years to see how diet affected memory. People who ate fish at least once a week had a 10 percent slower decline compared with those who did not eat fish, a difference that gave them the memory and thinking ability of a person three years younger. Don't like fish? Worried about mercury contamination? Consider USANA's BiOmega [5]for a full day's worth of your Omega-3's.

References:

1) Bennett S, Grant MM, Aldred S. J Alzheimers Dis. 2009;17(2):245-57. Oxidative stress in vascular dementia and Alzheimer's disease: a common
pathology. School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, UK.

2) Dickinson BC, Chang CJ. Nat Chem Biol. 2011 Jul 18;7(8):504-11. doi: 10.1038/nchembio.607. Chemistry and biology of reactive oxygen species in signaling or stress responses. Department of Chemistry, University of California-Berkeley, Berkeley, California, USA.

3)Dreon DM, Peroutkal SJ. Med Hypotheses. 2001 Mar;56(3):357-9.Medical utility of apoe allele determination in assessing the need for
antioxidant therapy.Menlo Park, CA 94025, USA.

4) Gemma C, Vila J, Bachstetter A, Bickford PC. Oxidative Stress and the Aging Brain: From Theory to Prevention. In: Riddle DR, editor. Brain Aging: Models, Methods, and Mechanisms. Boca Raton (FL): CRC Press; 2007. Chapter 15. Frontiers in Neuroscience.

5) Han X, Rozen S, Boyle SH, Hellegers C, Cheng H, Burke JR, Welsh-Bohmer KA, Doraiswamy PM, Kaddurah-Daouk R. PLoS One. 2011;6(7):e21643. Epub 2011 Jul 11. Metabolomics in early Alzheimer's disease: identification of altered plasma sphingolipidome using shotgun lipidomics. Sanford-Burnham Medical Research Institute, Orlando, Florida, United States of America.

6) Kang JH, Cook N, Manson J, Buring JE, Albert CM, Grodstein F.Am J Clin Nutr. 2008 Dec;88(6):1602-10.A trial of B vitamins and cognitive function among women at high risk of cardiovascular disease.Channing Laboratory, Boston, MA 02115, USA.

6) Malouf M, Grimley EJ, Areosa SA Cochrane Database Syst Rev. 2003;(4):CD004514. Folic acid with or without vitamin B12 for cognition and dementia.Dept. of Clinical Geratology, Cochrane Dementia and Cognitive Improvement Group, Radcliffe Infirmary, Woodstock Road, Oxford, UK, OX2 6HE.

7) Mandel SA, Amit T, Weinreb O, Youdim MB. J Alzheimers Dis. 2011 Jan 1;25(2):187-208.Understanding the broad-spectrum neuroprotective action profile of green tea polyphenols in aging and neurodegenerative diseases. Eve Topf Center for Neurodegenerative Diseases Research and Department of
Molecular Pharmacology, Faculty of Medicine, Technion, Haifa, Israel.

8) Meydani M. Ann N Y Acad Sci. 2001 Apr;928:226-35. Nutrition interventions in aging and age-associated disease. Vascular Biology Program, Jean Mayer USDA-Human Nutrition Research Center on Aging at Tufts University, Tufts University, Medford, Massachusetts 02155, USA.

9) Salerno-Kennedy R, Cashman KD.Int J Vitam Nutr Res. 2005 Mar;75(2):83-95.Relationship between dementia and nutrition-related factors and disorders: anoverview. Department of Food and Nutritional Science, University College, Cork, Ireland.

10) Tangney CC, Kwasny MJ, Li H, Wilson RS, Evans DA, Morris MC. Am J Clin Nutr. 2011 Mar;93(3):601-7. Epub 2010 Dec 22.Adherence to a Mediterranean-type dietary pattern and cognitive decline in a community population. Department of Clinical Nutrition, Rush University Medical Center, Chicago, IL,USA.

11) Tucker KL, Qiao N, Scott T, Rosenberg I, Spiro A 3rd. Am J Clin Nutr. 2005 Sep;82(3):627-35. High homocysteine and low B vitamins predict cognitive decline in aging men: the Veterans Affairs Normative Aging Study. Jean Mayer US Department of Agriculture Human Nutrition Research Center on Aging
at Tufts University, Boston, MA 02111, USA.

Comments

Wed, 07/27/2011 - 6:41pm

#1 [15]

Mardy Ross

Title: LumiGRATE Poster - Top of the Totem Pole

Joined: Feb 16 2009

Posts: 2032

Right on, Robin! Good for ALL, including Fibromyalgia Folks!

Robin, thank you so much for bringing this to Lumigrate and I think the anti-aging forum was the perfect place to put this. When surveyed, people are the most concerned about having a progressive cognitive condition when they are older. In my work and in my personal life as a person who has had fibromyalgia, essentially everyone who has the 'brain fog' of fibromyalgia is concerned they have the start of dementia. (Similarly, when people have the typical migraine stuff they often want to be scanned for brain tumor as they cannot believe the head can have such ongoing pain and problems without a mass of some sort.) (ooooh, the power of the hormones and stressors and in my experience, alignment of the spine and body/mind/spirit integration when it came to my migraines at least).

I trust that people will benefit from reading this. I actually took a bit of time to follow the links you provided and partake of your blog/site and wanted to comment on how nicely you've segregated your blogs/ information into topics. I also enjoyed re-reading the About Me/you .. I'd not done that since we first met over a year ago and now that I know you through many phone calls and correspondence, it just... was good to read from a different place in time.

Thank you for being 'in the boat' with me and with Lumigrate. You're someone who also has the life experiences to be wise and you're coming from the trenches too, so to speak, and I'm just very appreciative of you and your experiences in life and education, etc. I look forward to the day we can meet in person sometime, and appreciate your being a resource for the people coming to Lumigrate who I aim to serve with valid, progressive and beneficial providers of information and services.

~~ Mardy

__________________

Live and Learn. Learn and Live Better! is my motto. I'm Mardy Ross, and I founded Lumigrate in 2008 after a career as an occupational therapist with a background in health education and environmental research program administration. Today I function as the desk clerk for short questions people have, as well as 'concierge' services offered for those who want a thorough exploration of their health history and direction to resources likely to progress their health according to their goals. Contact Us comes to me, so please do if you have questions or comments. Lumigrate is "Lighting the Path to Health and Well-Being" for increasing numbers of people. Follow us on social networking sites such as: Twitter: http://twitter.com/lumigrate [16] and Facebook. (There is my personal page and several Lumigrate pages. For those interested in "groovy" local education and networking for those uniquely talented LumiGRATE experts located in my own back yard, "LumiGRATE Groove of the Grand Valley" is a Facebook page to join. (Many who have joined are beyond our area but like to see the Groovy information! We not only have FUN, we are learning about other providers we can be referring patients to and 'wearing a groove' to each other's doors -- or websites/home offices!) By covering some of the things we do, including case examples, it reinforces the concepts at Lumigrate.com as well as making YOU feel that you're part of a community. Which you ARE at Lumigrate!

Fri, 08/05/2011 - 8:43am

#2 [20]

Faith Young

Title: LumiGRATE Poster - Major

Joined: Jan 24 2010

Posts: 49

Re: Memory loss and Nutrition

Thank you for posting this article!

It is indeed true, that as a person in my early twenties, I do feel the effects of stress and work on my memory! I often times forget things or what I was just going to do! As a result of your article, and all the information posted it definitely proves beneficial!!

As far as the folic acid, in terms of prenatal vitamins, I have heard mixed reviews as to whether or not a woman in her early twenties should take this or not, especially when she isn't pregnant (or doesn't plan on it for quite some time). Some medical care professionals recommend that a woman of my circumstance (fms, raynauds, chronic migraines, etc), and some suggestion otherwise and state that it may not be healthy for me to take them when I am not pregnant because of high doses of vitamins.

What is your take on this? I am intrigued by your knowledge and would like to hear your response!!

Thanks!

__________________

Faith Young is the pseudonym used by one of Lumigrate's longest content providers, as she began writing at the age of 24 in Lumigrate's FIRST year on the Internet! In real life, this young woman who has been living with FMS for many years received her Bachelors degree in Health Education from Montclair State University and graduated Magna Cum Laude. To further her career, she is currently working on two Masters degrees, one in Counseling from Seton Hall University. Since she is a 6th grade health teacher working to educate students on the importance of being physically and emotionally healthy, we found it best to provider her with a pseudonym of her choice and "Faith Young" is what resonated. In the long run, this very real young woman has faith and hopes be able to use health education in counseling and provide up to date information at Lumigrate which will appeal to the younger people 'out there' and bring them 'in here' to Lumigrate in addition to our more mature adults. In addition, she is a LumiLiaison for Lumigrate.com and helps facilitate Lumigrate FMS fan pages on facebook. Search on Lumigrate and Lumigrate: Fibromyalgia and join us related to general and/or FMS specific information; Like us and those #s count with our advertisers and supporters and also allow YOU to keep up with what we're up to!

Sat, 08/06/2011 - 11:49am

#3 [21]

Robin Thomas

Title: LumiGRATE Poster - Top of the Totem Pole

Joined: Aug 21 2010

Posts: 94

Re: Memory loss and Nutrition

Hi Faith,

Thanks for your comments. I must tell you, right at first, that I am never an advocate of megadoses of vitamins of any kind, except occasionally under the care of a physician other health provider who is completely knowledgeable in nutritional medicine.

Also, in the case of USANA products, all have been carefully evaluated for quantity and synergy for optimal health- and well within the bounds of safety even including what is available in our food.

You asked specifically about folic acid. Personally, I believe that everyone of child-bearing age should include at least 400 mcg folic acid in their diet. That can be difficult to get with food alone, so a multivitamin/mineral supplement containing folic acid is very important.

You have concerns about Toxicity Levels of folic acid. The Linus Pauling Institute's site has the best information I have seen about your concerns:

http://lpi.oregonstate.edu/infocenter/vitamins/fa/ [22]

Here is an excerpt:

Toxicity

No adverse effects have been associated with the consumption of excess folate from foods. Concerns regarding safety are limited to synthetic folic acid intake. Deficiency of vitamin B₁₂, though often undiagnosed, may affect a significant number of people, especially older adults (see Vitamin B₁₂ [23]). One symptom of vitamin B₁₂ deficiency is megaloblastic anemia [24], which is indistinguishable from that associated with folate deficiency (see Deficiency [25]). Large doses of folic acid given to an individual with an undiagnosed vitamin B₁₂ deficiency could correct megaloblastic anemia without correcting the underlying vitamin B₁₂ deficiency, leaving the individual at risk of developing irreversible neurologic damage. Such cases of neurologic progression in vitamin B₁₂ deficiency have been mostly seen at folic acid doses of 5,000 mcg (5 mg) and above. In order to be very sure of preventing irreversible neurological damage in vitamin B₁₂ deficient individuals, the Food and Nutrition Board of the Institute of Medicine advises that all adults limit their intake of folic acid (supplements and fortification) to 1,000 mcg (1 mg daily). The board also noted that vitamin B₁₂ deficiency is very rare in women in their childbearing years, making the consumption of folic acid at or above 1000 mcg/day unlikely to cause problems (1) [26]; however, there are limited data on the effects of large doses.

Here is more information from the scientists at USANA, including a lot of links ( just in case you are totally analytical

Question:

What is Folic Acid (Vitamin B9)?

Answer:

Folic acid [27] is a water-soluble B vitamin with a role as a regulating coenzyme for cellular metabolism and cell division.

Folic acid helps form the building blocks of DNA and RNA needed for protein synthesis in human cells. Rapidly growing tissues - such as those of a fetus - and rapidly regenerating cells - like red blood cells and immune cells - have an especially high need for folic acid.

Folic acid requirements increase during pregnancy. Deficiencies of folic acid during pregnancy are associated with low birth weight and an increased incidence of neural tube defects, including anencephaly and spina bifida. In one study, women at high risk of giving birth to babies with neural tube defects lowered their risk by as much as 72% by taking folic acid supplements prior to and during pregnancy. Medical experts, other healthcare professionals, and the March of Dimes recommend that all women of childbearing age supplement with 400 mcg of folic acid per day. Such supplementation would protect against the formation of neural tube defects during the time between conception and when pregnancy is discovered. If a woman waits until after pregnancy to begin taking folic acid supplements, it is likely too late to prevent a neural tube defect.

Folic acid deficiency has also been associated with high homocysteine levels and an increased risk for stroke, heart disease, and cognitive diseases like Alzheimer's disease. A folic acid deficiency may also result in a form of anemia (which can be remedied with supplementation).

It is difficult to accurately estimate how much folic acid is present in food. The best food sources appear to be vegetables (asparagus, broccoli, brussels sprouts, legumes), nuts, and seeds.

Additional Resources:

I hope this helps :~) Robin

__________________

Robin started contributing to Lumigrate in August 2010. "Meet Robin Thomas", a topic in our biographies/vitae forum is at http://www.lumigrate.com/forum/meet-robin-thomas [10] to read all about her journey, which was greatly influenced by the need to help solve her youngest son's significant health challenges. For those who want just the overview here: After working over 22 years in medical research at the University of North Carolina on chronic inflammatory diseases she switched her focus to preventive health in 2004 when she was introduced to USANA Health Sciences. Robin is passionate about helping others improve their health, have more energy, manage their weight, and improve their skin.

I love meeting new friends !

LIKE me on Facebook [11] Connect on LinkedIn [12]

Follow me on Twitter [13] Learn more at my BLOG [14]

"I dream of a world free from pain and suffering. I dream of a world free from disease. The USANA family will be the healthiest family on earth. Share my vision. Love life and live it to its fullest in happiness and health."

-Dr. Myron Wentz, Founder and Chairman, USANA Health Sciences

Wed, 08/10/2011 - 8:02pm

#4 [34]

Faith Young

Title: LumiGRATE Poster - Major

Joined: Jan 24 2010

Posts: 49

Re: Memory loss and Nutrition

Thank you so much for your very thorough and extensive response!! It truly put many things into perspective and I totally understand it!!

I believe that folic acid is truly important in a woman's health and was needed as well. I just wanted to get another opinion on that and it was proven true.

__________________

Fri, 10/14/2011 - 3:14am

#5 [35]

sharonmoore

Title: LumiGRATE Poster - Minimal

Joined: Oct 14 2011

Posts: 1

Re: Memory loss and Nutrition

My son has a lot of signs of vitamin b12 deficiency like hair loss, depression and many other. As i surfed over the internet, i found this http://products.mercola.com/vitamin-b12-spray/ [36], this is just a spray and unlike many other vitamin b12, they are injectable. As of now, with this vitamin b12 spray, my son is in perfect condition unlike before, he was so depressed.

Fri, 11/14/2014 - 11:24am

#6 [37]

Mardy Ross

Title: LumiGRATE Poster - Top of the Totem Pole

Joined: Feb 16 2009

Posts: 2032

Forms of Folate Important for Those with MTHFR Gene Mutation

There are currently almost 10,000 people in Carol Savage's MTHFR Gene Mutation group on Facebook. She's an MD who is recovering her health level from having complex chronic illness involving Lyme, etcetera, and is a fabulous resource. She was late to become an MD, and is looking forward to retiring and doing something really FUN next. For now, she's sharing her journey learning about more and more by teaching others, who also often know things she's then learning from. It's a great group. Here's a great synopsis she posted about MTHFR and folic acid:

50 % or more of the people in the population do NOT have the MTHFR mutations, but they may have terrible diets and do not eat enough Dihydrofolate because they do not eat many greens and beans. These individuals will be helped by taking Folic ACID. Folic ACID does eventually get made into L-Methyl Folate.

BUT.... those with the MTHFR C677T mutations will have difficulty biochemically making enough L-Methyl Folate, and when their blood stream has more Folic ACID and not enough L-Methyl Folate the Folic ACID will actually prevent what little L-Methyl Folate the person can make from getting into their brain because Folic ACID blocks the Folate Receptor alpha [FRa] receptors on the Blood Brain Barrier [BBB].

NEW/added March 2015:

How a Vitamin Cured My Anxiety - Elisa Black's Story of Lifelong Struggle and New Hope for the Future

From a Perth, Australia source which focuses on a primary care doctor who learned of MTHFR gene mutation and testing AND the relatively simply way her doctor went about having her take certain supplements AND their effects. With other information, explanations, story to support regarding another woman with depression helped by this information.

www.perthnow.com.au/news/national/how-a-vitamin-cured-my-anxiety-elisa-blacks-story-of-lifelong-struggle-and-new-hope-for-the-future/story-fnii5yv8-1227251037624 [38]

For those wanting to see what renowned supplement company Thorne has at their PDF about methylfolate:

www.anaturalhealingcenter.com/documents/Thorne/monos/5mthf_mono_11.4.pdf [39]

Dr. Amy Yasko is renowned in 'the MTHFR community', the autism community, etc. Here's a link to her website and a topic about personalized medicine and MTHFR. It's long but very comprehensive.

www.dramyyasko.com/resources/autism-pathways-to-recovery/chapter-2/ [40]

Published on Nov 13, 2011

Dr. Neil Rawlins gives an insightful 51-minute lecture on MTHFR (Methyltetrahydrofolate Reductase) in September of 2011. In it he covers what MTHFR is, what the symptoms of MTHFR are, as well as how to treat it and some of the products available to do so. He also covers some clinical trial information as well.

He is incredibly informative on the topic as he has been studying it in earnest for over 5 years now. The near death of his son propelled him to embark on a personal journey to learn all about MTHFR and treat it in his family. Dr. Rawlins has treated hundreds of patients with great success.

Check out www.methyl-life.com [41] for more MTHFR information.

The links: Part 1: www.youtube.com/watch [42]

Part 2: www.youtube.com/watch [43]

Part 3: www.youtube.com/watch [44]

Part 4: www.youtube.com/watch [45]

At methyl-life.com, I followed links and ended up with the link to this PDF document that is something prepared by Dr Rawlins. It helps to outline in more detail what he relates in the above four part presentation related to specific types and brands and methodology. www.methyl-life.com/uploads/9/5/3/4/9534578/rawlins_mthfr_nutritional_protocol.doc [46]

There's a sentence in this that I wish to relate about here; he explains how people with the MTHFR gene mutation issue end up with more problems with virus'.

Now, don't just think 'cold and flu', remember that people who have been pursuing environmental medicine providers' information for chronic conditions such as chronic fatigue (which is now being called 'adult autism' in some circles) have been aware that they're usually with more than a couple of the forms of virus the testing typically includes.

To relate how this ties in for my health history, my 'baffling' (to the neurologist in Fort Collins, CO and to me and the primary care doctor, and everyone at the time, mid 1990s) punctate areas of the brain seen on MRI, with nothing unusual found in the cerebrospinal fluid to substantiate the possible multiple sclerosis suspicion was LATER pointed out to me by an environmental medicine specialist in 2012 as something in the CSF indicative of virus present; they'd said before that the punctate lesions/ scerotic areas could be from virus.

The only things the doctors said in the mid '90s had to do with migraine headaches that were 'uncontrolled'. I'd then started taking medications which 'messed with me' and impaired my function and made many things worse, to 'control the migraines' so they'd not further damage my brain was MY thinking; turns out it was a chicken and the egg thing and I was not thinking that the migraines were just a symptom and not a cause of the brain getting lesions / punctate areas. Today is the day of the PATIENTS --- and helpers when needed or wanted (or both) taking the burden of research into YOUR HANDS and I hope the topics I create at Lumigrate are of value to our YOUsers. ~ Mardy

There's also his list of what to do about it which is included in the presentation on the video, and I'm going to bring that here for YOUsers to see: I've attached it as a comment at this link, you'll see a comment that is titled Washington's Dr Rawlings about MTHFR and what to do .... This way YOUsers will be able to see the other thread that's about similar information but residing on a different 'based' topic/ thread:

www.lumigrate.com/forum/mental-and-behavioral-health-and-nutritional-deficiencies-and-solutions-many-factors-many-symp [47]

__________________