Category: Dementia

The food that shrinks your brain and leads to dementia.

The average person eats the equivalent of an extra burger meal every day compared with 50 years ago, research finds.

A burger, fries and soft drink works out to an extra 650 calories per day.

That is around 30 percent more calories than people need.

The consequences for people’s waistlines and their brains is devastating.

Brain health declines dramatically as a result of poor nutrition, especially early in life.

One of the main culprits is sugar, which accelerates neurodegeneration and impairs cognitive function.

People need to eat well and exercise early in life to avoid brain shrinkage and dementia later on.

Professor Nicolas Cherbuin, the study’s first author, said:

“People are eating away at their brain with a really bad fast-food diet and little-to-no exercise.

We’ve found strong evidence that people’s unhealthy eating habits and lack of exercise for sustained periods of time puts them at serious risk of developing type 2 diabetes and significant declines in brain function, such as dementia and brain shrinkage.”

The conclusions come from a review of around 200 studies carried out around the world.

Fully 30 percent of the world’s population is obese now, and 10 percent will have type 2 diabetes by 2030.

Professor Cherbuin said:

“The link between type 2 diabetes and the rapid deterioration of brain function is already well established.

But our work shows that neurodegeneration, or the loss and function of neurons, sets in much, much earlier—we’ve found a clear association between this brain deterioration and unhealthy lifestyle choices.

The damage done is pretty much irreversible once a person reaches midlife, so we urge everyone to eat healthy and get in shape as early as possible—preferably in childhood but certainly by early adulthood.”

The effort to improve diet is coming too late for many, said Professor Cherbuin:

“What has become really apparent in our investigation is that advice for people to reduce their risk of brain problems, including their risk of getting dementia, is most commonly given in their 60s or later, when the ‘timely prevention’ horse has already bolted.

Many people who have dementia and other signs of cognitive dysfunction, including shrinking brains, have increased their risk throughout life by eating too much bad food and not exercising enough.

One of the best chances people have of avoiding preventable brain problems down the track is to eat well and exercise from a young age.

The message is simple, but bringing about positive change will be a big challenge.

Individuals, parents, medical professionals and governments all have an important role to play.”

The study was published in the journal Frontiers in Neuroendocrinology (Cherbuin & Walsh, 2019).

Around 1 in 6 people over 70 have mild cognitive impairment. About half of these people will go on to develop Alzheimer’s within five years.

Alzheimer’s patients given omega-3 supplements retain their memory function, a small study has found.

Eighteen patients with the debilitating disease were given the omega-3 supplements morning and night for six months.

In total, patients had 2.3 g of omega-3 supplements each day.

They were compared to a group of 15 who acted as a control.

Dr Yvonne Freund-Levi, study co-author, explained the results:

“We can see that the memory function of the patients in the group that had taken omega-3 is stable, whereas the patients in the control group have deteriorated.

That’s what the memory tests show.”

The researchers also looked at biological markers in the patients’ spinal fluid.

This however, did not produce a difference between the two groups, said Dr Freund-Levi:

“…we can’t see any differences between the groups when we look at the various biomarkers in the spinal fluid samples.”

This small study is part of a larger programme looking at over 200 patients with mild to moderate Alzheimer’s disease.

They have so far found that omega-3 does transfer from the supplements to the brain.

In the present study, they also found that omega-3 was linked to biomarkers related to damaged nerve cells.

Dr Freund-Levi said:

“Even if this data isn’t enough for us to change our recommendations to patients at this time, it is an interesting material for researchers to build on.”

As this is a small study, it is wise to be cautious, said Dr Freund-Levi:

“We are cautious about giving recommendations, but we know that starting early is by far the best thing – it is difficult to influence the disease at a later stage.

The best piece of advice we have to offer at the moment is to be physically active and to include omega-3 in your diet – in the form of oily fish or as supplements.”

The study was published in the Journal of Alzheimer’s Disease (Tofiq et al., 2021).

Following four of the five lifestyle factors reduced Alzheimer’s risk by 60 percent, the study found.

Making four out of five critical lifestyle changes can reduce the risk of Alzheimer’s by 60 percent, research finds.

Alzheimer’s is the most common form of dementia: one-in-ten Americans over the age of 65 has the devastating disease.

The behaviours are limiting alcohol intake, a high-quality diet, exercise for brain and body and not smoking:

1. A high quality diet involves eating something like the MIND diet.
2. Giving up smoking — even after 60 — benefits physical and cognitive health.
3. 150 minutes of moderate to vigorous exercise is a good weekly target.
4. Limit alcohol to light or moderate intake. In the US, moderate drinking is no more than 2 standard drinks per day for men and 1 for women (i.e. 2 glasses of wine for men and 1 for women).
5. Keep the mind active with intellectually engaging tasks, such as hobbies or social activities.

Even following just two or three of these lifestyle changes is linked to reducing Alzheimer’s risk by 37 percent.

However, the more lifestyle factors people adhere to, the lower their risk of dementia.

Dr Richard J. Hodes, Director of the National Institute on Aging, said:

“This observational study provides more evidence on how a combination of modifiable behaviors may mitigate Alzheimer’s disease risk.

The findings strengthen the association between healthy behaviors and lower risk, and add to the basis for controlled clinical trials to directly test the ability of interventions to slow or prevent development of Alzheimer’s disease.”

The study included 1,845 people from whom data on diet, lifestyle factors, genetics and cognitive function was collected.

Following four of the five lifestyle factors reduced Alzheimer’s risk by 60 percent, the study found.

Dr Dallas Anderson, who also works at the NIA, said:

“This population-based study helps paint the picture of how multiple factors are likely playing parts in Alzheimer’s disease risk.

It’s not a clear cause and effect result, but a strong finding because of the dual data sets and combination of modifiable lifestyle factors that appear to lead to risk reduction.”

The study was published in the journal Neurology (Dhana et al., 2020).

Canola oil, known as rapeseed oil in the UK, was linked to poor learning, weight gain and possibly Alzheimer’s.

Canola oil — a widely used vegetable oil — has been linked to memory problems and possibly Alzheimer’s disease by research.

One of the most widely consumed oils in the world, relatively little is known about canola oil’s effect on health.

The study, though, from Temple University in the US, showed canola oil was linked to poor learning and weight gain in a mouse model.

The findings are in contrast to extra virgin olive oil which studies find is beneficial for brain health.

Professor Domenico Praticò, Director of the Lewis Katz School of Medicine at Temple University, said:

“Canola oil is appealing because it is less expensive than other vegetable oils, and it is advertised as being healthy.

Very few studies, however, have examined that claim, especially in terms of the brain.”

Canola oil and Alzheimer’s

The study compared mice on a normal diet with those given a human-equivalent dose of two teaspoons a day.

After 12 months the mice fed canola oil weighed more and had memory problems.

Their brain tissue also revealed lower levels of amyloid beta 1-40.

Dr. Praticò explained that low levels of this protein are bad for the brain:

“Amyloid beta 1-40 neutralizes the actions of amyloid 1-42, which means that a decrease in 1-40, like the one observed in our study, leaves 1-42 unchecked.

In our model, this change in ratio resulted in considerable neuronal damage, decreased neural contacts, and memory impairment.”

Dr. Praticò continued:

“Even though canola oil is a vegetable oil, we need to be careful before we say that it is healthy.

Based on the evidence from this study, canola oil should not be thought of as being equivalent to oils with proven health benefits.”

Previous similar studies have shown that olive oil is beneficial for brain health.

Dr. Praticò is hoping to test the effects of canola oil on other neurodegenerative diseases:

“We also want to know whether the negative effects of canola oil are specific for Alzheimer’s disease.

There is a chance that the consumption of canola oil could also affect the onset and course of other neurodegenerative diseases or other forms of dementia.”

The study was published in the journal Scientific Reports (Lauretti et al., 2017).

Normally people’s brains shrink by about 5% every decade after the age of 40 but this could be prevented.

Exercise increases brain size and so may help stop brain shrinkage with age, a study finds.

In some of the best evidence to date, exercise was shown to increase the size of the hippocampus, a brain structure critical for memory and other functions.

So far, studies have mostly shown the connection between exercise and brain size in rodents.

Shrinking brain size

Researchers followed people aged 24 to 76 for up to two years in a range of separate studies.

They looked at the effects of walking, cycling, treadmill running and general aerobic exercise.

Most people did around 2-5 sessions per week.

The results showed that left hippocampul volume was increased in people who exercised.

Dr Joseph Firth, the study’s first author, said:

“When you exercise you produce a chemical called brain-derived neurotrophic factor (BDNF), which may help to prevent age-related decline by reducing the deterioration of the brain.

Our data showed that, rather than actually increasing the size of the hippocampus per se, the main ‘brain benefits’ are due to aerobic exercise slowing down the deterioration in brain size.

In other words, exercise can be seen as a maintenance program for the brain.”

Preventing brain shrinking with age is possible

The study reviewed 14 separate clinical trials, including brain scans from 737 people.

This is some of the most definitive evidence yet published of the beneficial effects of exercise on brain health.

Normally people’s brains shrink by about 5% every decade after the age of 40.

Exercise is one of the few interventions proven to slow this process down.

The study was published in the journal NeuroImage (Firth et al., 2018).

Loss of smell is an early sign of dementia because the the olfactory bulb is one of the first brain regions to be affected by dementia.

Losing your sense of smell is an early sign of dementia, research finds.

Almost all the people in the research who could not identify any of five common smells went on to develop dementia within five years.

Those who could not name four out of five common smells, had twice the risk of developing dementia in the next five years.

Professor Jayant M. Pinto, who led the research, said:

“These results show that the sense of smell is closely connected with brain function and health.

We think smell ability specifically, but also sensory function more broadly, may be an important early sign, marking people at greater risk for dementia.”

Professor Pinto continued:

“We need to understand the underlying mechanisms, so we can understand neurodegenerative disease and hopefully develop new treatments and preventative interventions.

Loss of the sense of smell is a strong signal that something has gone wrong and significant damage has been done.

This simple smell test could provide a quick and inexpensive way to identify those who are already at high risk.”

Loss of smell and dementia study

The researchers used a tool called “Sniffin’Sticks”, which look like a normal marker pen.

They found that out of almost 3,000 people aged 57 – 85, 78.1% could identify four or five out of five of the smells.

Other studies have also shown that loss of sense of smell is linked to dementia.

It is because the part of the brain that deals with smell (the olfactory bulb) is one of the first to be affected by dementia.

Professor Pinto said:

“Our test simply marks someone for closer attention.

Much more work would need to be done to make it a clinical test.

But it could help find people who are at risk.

Then we could enroll them in early-stage prevention trials.

Of all human senses, smell is the most undervalued and underappreciated – until it’s gone.”

The study was published in the  Journal of the American Geriatrics Society (Adams et al., 2017).

Just six minutes of exercise improves memory while reducing the risk of Parkinson’s and Alzheimer’s disease.

The reward for doing 6 minutes of high-intensity workout is a brain that is more resilient to aging, Alzheimer’s disease, and Parkinson’s disease.

According to a study, short intervals of vigorous exercise improve the production of a protein involved in brain function related to memory, learning, and flexibility.

Our brain has the ability to learn, adapt, and function through a process known as neuroplasticity.

Brain-derived neurotrophic factor (BDNF) is the particular protein that boosts neuroplasticity and protects neurons.

Past research has suggested that higher levels of BDNF enhance memory storage, memory formation, improve learning processes, and increase cognitive function.

BDNF’s capability of protecting nerve cells has encouraged researchers to find out if this protein can slow brain aging.

Mr Travis Gibbons, the study’s first author, said:

“BDNF has shown great promise in animal models, but pharmaceutical interventions have thus far failed to safely harness the protective power of BDNF in humans.

We saw the need to explore non-pharmacological approaches that can preserve the brain’s capacity which humans can use to naturally increase BDNF to help with healthy aging.”

The team wanted to see if either calorie restriction or exercise or both have any effect on BDNF production.

For this, they compared the factors below to examine the solo and joint impacts:

• 90 minutes of low-intensity cycling
• Six minutes of high-intensity cycling intervals
• Fasting for 20 hours
• Fasting with exercise

Short but vigorous exercise appeared to be the most effective approach for elevating BDNF levels compared with light exercise or fasting with or without prolonged low-intensity workouts.

The 6-minute high-intensity workouts increased serum concentration of BDNF by five times.

Prolonged low-intensity cycling showed a slight increase in serum levels, from 336 pg/L to 390 pg/L, while fasting had no effect.

Such contrasting findings might be due to a cerebral substrate switch, the brain’s fuel source shifting from glucose to either ketone bodies or lactate.

It appears that the brain switches from glucose to lactate during exercise, leading to production of BDNF, while fasting causes an increase in ketone body delivery to the brain.

Platelets are tiny blood cells that store BDNF and exercise increased numbers of platelets by 20 percent compared to fasting.

The team also want to find out whether intermittent fasting with exercise would have a greater influence on BDNF and cognitive functions.

Mr Travis Gibbons, added:

“We are now studying how fasting for longer durations, for example up to three days, influences BDNF.

We are curious whether exercising hard at the start of a fast accelerates the beneficial effects of fasting.

Fasting and exercise are rarely studied together.

We think fasting and exercise can be used in conjunction to optimize BDNF production in the human brain.”

The study was published in the journal The Journal of Physiology (Gibbons et al., 2023).

Best IQ supplement for older adults with mild cognitive impairment (MCI).

Docosahexaenoic acid (DHA) — an omega-3 fatty acid — can improve IQ by 10 percent, research finds.

People in the study, who were aged over 65, were given 2g/day of DHA for a year.

A control group was given a placebo of corn oil.

The high quality study involved 240 Chinese individuals.

Their IQ and other measures of cognitive function were tested after 6 and 12 months.

The study’s authors explain the results:

“…oral DHA supplementation (2 g/d) for 12 months beneficially affected global cognitive function, specifically participants’ performance on the Information and Digit Span tasks.”

Brain scans also revealed changes in the hippocampus, an area of the brain critical for memory.

The study’s authors write:

“The hippocampus is a critical brain region for memory formation and plays important roles in the consolidation of information from short-term memory to long-term memory and spatial navigation.

[…]

Our results suggest that 12-month DHA supplementation significantly increased hippocampus volume.

Notably, we observed a 6.13% volume increase in the left hippocampus, a 1.89% increase in the right hippocampus, and a 0.29% increase in total hippocampus.

Best supplement combination?

The use of omega-3 to prevent dementia has provided some mixed results.

B vitamins also seem to be important in warding off cognitive decline.

A recent study found that B vitamins combined with omega-3 can help slow mental decline in older people with memory problems.

The study’s first author, Dr Abderrahim Oulhaj explained the results:

‘We found that for people with low levels of Omega-3, the vitamin supplements had little to no effect.

But for those with high baseline Omega-3 levels, the B vitamins were very effective in preventing cognitive decline compared to the placebo.

Other studies, though, have been less positive about the benefits of omega-3 for cognitive decline.

It is likely that the combination of nutrients — including both B vitamins and omega-3 will turn out to be the crucial factor.

→ Related:

• Creatine: A Dietary Supplement That Boosts Your IQ
• The Supplements That Boost IQ And Memory

The study was published in the Journal of Alzheimer’s Disease (Zhang et al., 2016).