Free radicals are to blame for Alzheimer’s and Parkinson’ s diseases

Alzheimer's, Oxidative damage, Parkinson's — 5:55 pm

Brain and free radicalsLogically speaking, anti-oxidants are substances that fight oxidants. Then what are oxidants? They are chemicals producing unstable form of oxygen, which make them deadly for some life forms and dangerous for the others. To name just two, chlorine and chloramines are oxidants and are used for disinfection – killing the microbes.

Now, antioxidants are chemicals (naturally occurring or synthesized) that absorb or scavenge and finally neutralize oxidants also known as free radicals. High levels of free radicals may eventually lead to damage of bodily cells and is believed are responsible for many diseases.

It is agreed upon that free radicals are to blame for diseases associated with long lasting oxidant stress: cardiovascular disease, diabetes, the most common forms of cancer, eye diseases, neurological diseases, infectious diseases, and rheumatoid arthritis, adult respiratory distress syndrome, drug induced lung lesions, chronic obstructive pulmonary diseases, asthma, emphysema, interstitial fibrosis, Alzheimer’s disease, and Parkinson’ s disease. (Stockholm, Swedish Council of Technology Assessment in Health Care)

Nutrients for Better Learning

Learning, Neurones, Supplements — 4:07 pm

Out of all nutrients known for their effects on brain functions, two groups are assumed being of particular importance for the process of learning therefore being of even more importance for children with learning disabilities. Here is what they are and why.

The process of learning is believed to rely on mechanisms providing contacts between brain cells called, as you know, neurons. These contacts take place in highly specialised tiny places where two neurons physically contact each other called synapses. One of the neurons initiates the contact by releasing a chemical substance, called neurotransmitter, into the narrow cleft separating pre-synapse from post-synapse.

As soon as the neuron-recipient feels this substance, it gets all excited and became electrically active. The more often the contact the easier the recipient gets excited. Under one important condition: if there’s enough of the substance-neurotransmitter. More synapses involved mean a higher probability of newly formed communication pathways – “learned” ones. There are enzymes and their helpers co-enzymes that work facilitating the production of neurotransmitters. Many vitamins are involved in enzymes’ work. The good example of co-enzymes is the well-known supplement co-enzyme Q10.

Another way to help the process of learning is to supply the brain with neuronal metabolites that promote neuronal growth and activity and enrich the brain architecture.

This is the list of nutrients, which were under investigation whether they work for children with learning disabilities (Alternative Therapies in Health and Medicine, 2000, 6(3): 85-91):

1. Magnesium Chelate 100 mg (at bedtime since it causes drowsiness)
2. Pure Vitamin C 100 mg (bioflavanoids were excluded due to their adverse effects on learning disabilities)
3. Vitamin B1 Thiamine 50 mg
4. Vitamin B3 Niacinamide 50 mg
5. Vitamin B6 Pyridoxine 100 mg
6. Vitamin B12 500 mcg
7. Folic Acid 400 mcg
8. Manganese Chelate 20 mg
9. Zinc Chelate22.5 mg
10. L-tyrosine 500 mg
11. L-glutamine 500 mg
12. Linoleic Acid as evening primrose oil 500 mg
13. Co-enzyme Q10 10 mg

These nutrients were tested on a group of 19 children with learning disabilities for 4 years resulting in dramatic improvement in behavior and academic grades. All the participating children were able to join the mainstream school classes. Those who discontinued the program remained in normal range of school performance for almost one year, however their grades were gradually decreasing. Those who stayed on the program, continued improving their grades during this year so that in the end of the year 4, the difference in overage grades became very significant: 94.6 in those remaining versus 79 in those who discontinued.

Out of the nutrients on the list, the most prominent effect had magesium, vitamins B1 and B6, Zn, and folic acid, followed by vitamin C, L-glutamine, and primrose oil. Manganese was found to have mild adverse effects.

Nature’s antioxidants

Antioxidants, Foods for the Brain — 3:53 pm

Studies have shown that a diet rich in antioxidants, which are primarily provided by fruits and vegetables, may help prevent a variety of serious diseases Among the best known antioxidants are vitamins C and E, beta-carotene, selenium, ubiquinone (Q10) and the flavonoids found in wine, apples, onions and tea.

Surprisingly, cooked artichokes were found the highest-ranking vegetable-antioxidant. Even more of surprise was the discovery of antioxidative properties of potato placed on the top twenty list. (Health Evidence Network, WHO)

Comparing 40 fruit and beriries for their antioxidative activities researchers put wild blueberries to # 1 position. Among many health benefits listed were: memory and heart support, vision protection, urinary tract health, and cancer prevention. Cultivated blueberries were rated lower than their wild relatives (Journal of Agricultural and Food Chemistry, 52: 4026-4037, 2004)

Not only wild blueberries, but other berries such as: dog rose, sour cherry, blackberry, strawberry, raspberry, crowberry, and especially black currant are now considered potent antioxidants. Cranberries ranked sixth, with blackberries eighth, raspberries tenth, and strawberries eleventh. (August 1, 2004 — Vegparadise News Bureau)

The long-lasting champion championship of blueberries as antioxidants, recently a new candidate for the position has been announced – small red kidney beans, leaving blueberries slightly behind and pinto and black beans seriously down the list. (June 9 issue of (The Journal of Agricultural and Food Chemistry June 09)

Combining mood-enhancing supplements

Emotions/Mood, Supplements — Tags: , , , , , — 11:14 am

S-adenosyl-L-methionine (SAMe) is a supplement naturally formed in the body by an enzymatic reaction. SAMe has been proposed as a treatment major depression  and as an agent for improving mood and emotional well-being. SAMe works closely with folic acid and vitamin B-12. (American Journal of Clinical Nutrition, Vol. 76, No. 5, 1158S-1161S, November 2002)

Combined vitamin D and calcium supplementation produced significant elevations in mood. (Journal of Orthomolecular Medicine 1994;9:199–204.)

Studies suggest that vitamin B9 (folate) may be associated with depression more than any other nutrient. Between 15% and 38% of people with depression have low folate levels in their bodies and those with very low levels tend to be the most depressed .

Many healthcare providers recommend a multivitamin that contains folate. If the multivitamin alone is not enough to improve folate function, the provider may suggest adding vitamins B6 and B12 to improve feelings of depression.

The vitamin B12 increases the probability of recovery from major depression and is though to do its best when taken together with other B-vitamins.

The B-complex include: biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid), and the six “numbered” B vitamins–vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), and B-12 (cobalamin). Combination products can simplify the process of taking individual B vitamins for a range of ailments including depression and stress.

Relaxation Response: antithesis of the stress response

Brain-Body-Mind — 11:11 am

The great clinical success of the at least 37 studies of the “Relaxation Response”, conducted starting as early as 1970s serves for scientific support of this idea. Dr. H. Benson, one of the authors of the best-sellers “The Relaxation Response” and “Beyond the Relaxation Response” wrote in 1975:

“The frequent elicitation of the physiologic changes associated with the emergency reaction has been implicated in the development of diseases such as hypertension. Prevention and treatment of these diseases may be through the use of the relaxation response, an integrated hypothalamic response whose physiologic changes appear to be the counterpart of the emergency reaction” (Int. J Psychiatry Med. 6 (1-2): 87-98,1975). [The hypothalamus is a structure in the basis of the brain, which controls many important body functions]

It has been shown that this technique, including breathing awareness as a major component, yet simple, is efficient in solving many somatic and psychological problem, reducing hypertension, insomnia, anxiety, pain, and medication use across multiple populations, diagnostic categories, and settings. It has been also concluded that this approach also can be used to treat certain common pediatric problems, such as headaches, enuresis, acute and chronic pain, and habit disorders.

This is how the relaxation response is scientifically defined recently:

“The relaxation response is an integrated psycho-physiologic response originating in the hypothalamus that leads to a generalized decrease in arousal of the central nervous system. As such it is the physiologic antithesis of the stress response” (Mandle C.L .et al., “J. Cardiovascular Nursing” 10 (3): 4-26,1996).

This is how simply you can elicit the relaxation response:

1. Choose a short phrase or a word that holds great meaning for you, or perhaps a phrase with religious meaning

2. Sit down on a chair in a quiet environment with your spine straight

3. Close your eyes

4. Use progressive relaxation technique:

5. Breathe slowly and naturally. As you do, focus on your word or phrase. Repeat it to yourself each time you exhale. If your thoughts distract you, simply return to your word or phrase.

6. Continue the technique for 10 to 20 minutes. Use this technique upon waking in the morning and just before going to bed at night for optimum results.

Breathing awareness exercise

Brain-Body-Mind — 11:09 am

Breathing awareness exercise can be done during the body-centered meditation. However, as an independent exercise, it is usually recommended to perform in the upright position, sitting straight in a comfortable chair, the legs uncrossed.

After mastering the breathing awareness, it can be included into many rhythmic and cyclic exercises, like walking, jogging, swimming (this one is especially suitable because of the forced breathing rhythm, for example, during the breast stroke). Breathing meditation can be the important part of psychological and spiritual impacts of repetitive movements. Because of that, it is probably not a good idea to read, watch a TV or to talk while, say, working out on a stationary bicycle or walking.

This exercise can be performed while sitting on the exercise mat, possible moved to a wall for the better support of the back. It is also possible to use exercise steps. However, the classic posture is while using the chair.

Breathing awareness exercise

1. Sit upright with the legs crossed, if on the floor, and uncrossed if on the chair

2. Uncross the hands in any case

3. Straighten your back. Look straight forward

4. Catch the balance and relax the stomach

5. Close your eyes

6. Do not force or control your breathing

7. Do not try to breathe deeply

8. Do not try to hold the breathing

9. Breathe comfortably and simply watch the breathing

10. Brush away any thoughts and sensation but those of breathing in and out

Homework: repeat this exercise every day at least three times, 5 times every time. Use this technique every time you are under stressor experiencing health problems, like elevated blood pressure, pain, headache, etc.

Mood Effects of Low-carb Diets

Brain & Nutrition, Carbohydrates, Diet, Emotions/Mood — 11:01 am

Among those shared with me their weight loss results while on Atkins diet, 347 dieters reported effects beyond weight loss (or its absence):

  • Hunger disappearance or appetite decrease – 178
  • Diabetes improvement – 169
  • Mood improvement, energy level increase – 158
  • Absence of cravings – 149
  • Physicians approval for the diet – 129
  • Joint and muscle improvement – 125
  • Headache disappearance – 121
  • Exercise improvement – 115
  • Muscle gain decrease – 112
  • Fungal/yeast infection disappearance – 111
  • Heartburn, bloating disappearance – 110
  • Thyroid condition improvement – 119

Reported negative results:

  • Cravings for high-carb foods increase – 16
  • Inability to exercise – 15
  • Low-carb foods dissatisfaction – 14

Mood/energy

This particular effect is perhaps the most controversial because it is against the observations, including those conducted in controlled clinical settings, that carbohydrate-rich meals improve mood and energy levels. Apparently, the positive influence reported by the dieters, were due to Atkins diet long-term effects, because during first several days on the diet there were effects consistent with clinical observations on short-term effects of direct intra-gastric infusions of nutrients:

“Hedonic tone was greater and tension lower after the saline and sucrose infusions than after the lipid infusion. From 3 to 3.5 h after ingestion, subjects felt significantly more sleepy after the lipid infusion than they did at these times after the saline infusion, and significantly more dreamy after the lipid infusion than they did after the sucrose infusion. (Physiology & Behavior. 63(4):621-8, 1998)

Another article reporting the influence of nutrients on mood, stress that there were acute and not long term effects:

“Mood improved (a decline in fatigue/dysphoria) following the low-fat/high carb breakfast compared to medium-fat/ medium-carbohydrate or high-fat/low-carbohydrate meals.” (”Acute effects on mood and cognitive performance of breakfasts differing in fat and carbohydrate content. “Appetite. 27(2):151-64, 1996)

The short-term positive effects of high-carb meals can be used, for example, for alleviating the PMS syndrome:

“The experimental carbohydrate intervention significantly decreased self-reported depression, anger, confusion, and carbohydrate craving 90-180 minutes after intake. Memory word recognition was also improved significantly.” (Obstetrics & Gynecology. 86(4 Pt 1):520-8, 1995)

It is interesting that not all of the clinical studies came to the above conclusion. Study conducted by University of Sheffield, demonstrated that meals, particularly when rich in fat, significantly reduced pain perception in healthy human subjects.( Physiology & Behavior. 65(4-5):643-8, 1999)

Carbohydrate craving obese patients do not improve their mood states through ingestion of a carbohydrate-rich snack. (International Journal of Obesity & Related Metabolic Disorders. 21(10):860-4, 1997)

There were no differences in mood between the groups receiving high-carb drink or water during performance of the military tasks. (Aviation Space & Environmental Medicine. 68(5):384-91, 1997)

The ingestion of sucrose failed to have any substantial effect on mood (Physiology & Behavior. 58(3):421-7, 1995)

“The carbohydrate-supplemented group had a greater total energy intake and carbohydrate intake. No significant differences between carbohydrate were observed in remaining psychological, physiological, or performance-related variables.” (International Journal of Sport Nutrition. 5(2):125-35, 1995)

These are rather typical messages:

  • I feel great and my energy level has increased. I don’t feel sluggish anymore.
  • No more mood swings, brain fog, confusion, or depression.
  • I feel healthier, more energy (can keep up with the kids, yeah!) and smarter.
  • I have a much higher energy level as well as a much more pleasant disposition.
  • I have lots of energy and a lot more self esteem.
  • I am sleeping like a teenager, and I had sleep apnea before starting the diet.
  • I sleep better and I have more energy than my 16 year old daughter
  • I’m so infused with energy that I climb the stairs at work without huffing and puffing.
  • My energy had increased! Muscle tone had improved even though I wasn’t going to the gym.
  • When I am eating according to program I feel so much better, sleep better and have more energy
  • After the first 3 days the increase in energy was unbelievable, the mental fog and Monday morning blues were gone.
  • I have more energy, not so tired anymore, and feel like I’m in control of my appetite.
  • I have had a sense of inner peace that I simply can’t explain.
  • My mood swings have lifted and I’m a much happier person overall.
  • I felt better, had more energy, no more brain-fog and I did not feel tired and worn out at the end of the day.

Controlling mood swings with supplements. 15 Tips

Emotions/Mood, Supplements — 9:10 am

Tip 1

Take omega-3. The principal omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They may enhance brain activity and alleviate depression. A Finnish study of several thouzand adults found that depressive symptoms were significantly higher among people who don’t eat fish or take omega-3 supplements.

Tip 2

Look for omega-3 ingredient in the groceries. Now you can find them in foods as varied as margarines, eggs from hens fed on flaxseed, even in and tortilla chips.

Tip 3

Hypericum (St. John’s Wort) is a common perennial plant with yellow flowers growing in the meadows and along the roads. It contains many chemical compounds. The active ingredients include hypericin and hyperforin.

St. John’s Wort likely lifts mood by boosting serotonin levels, a brain chemical that is a big part of emotion control. Serotonin is “messenger” that affects sleep, appetite, and mood. Low levels of it may result in depression, food cravings and low quality sleep.
Clinical trials found that St. John’s Wort controls moderate depression as well as antidepressants do, and with practically no side effects.

In Germany herbal medicines are government-regulated and almost 30 million prescriptions for St. John’s Wort are written annually instead of pharmaceutical grade antidepressants.

Tip 4

Recent studies suggest that St. John’s wort is of no benefit in treating major depression. Don’t try to substitute your prescription antidepressants before you discuss it with your doctor.

Food/Nutrition and Mood Support

Tip 5

Any restrictive diet can cause depression sometime called diet blues. For people on a low fat diet a quick fix can be a carbohydrate-containing snack – a fruit or a hard candy.
For people on the initial stages of low carbohydrate diets a quick fix is completely different. Turkey and chicken contain a good source of mood-enhancer tryptophan, an amino acid which is a raw material for serotonin – which can be low in people suffering from depression. Poorly eating and sleep habits can negatively influence otherwise normal serotonin levels.

Tip 6

A low-fat diet may be good for your body, but not necessarily for your mind. In a study at Wake Forest University, researchers found that monkeys on a low-fat diet were more hostile than monkeys that were fed foods high in fat. It is though that lower cholesterol decreases levels of serotonin and weakens emotional control.

Low fat diets can make you depressed. Research has linked diets that drastically cut down on all types of fat with an increase in symptoms of depression.

Tip 7

There is plenty of anecdotal evidence that after about one week on a low carbohydrate diet, mood and energy levels go through the roof. Researchers speculate that this can be explained by interplay of brain chemicals after the brain stops running on glucose and switches on ketons for fuel.

The brain is the organ most sensitive to a change in blood glucose level – too little produces fatigue, confusion, irritability and aggression. Decreased glucose sensitivity often develops due to excessive consumption of refined sugar and simple carbohydrates, like in white flour. When the brain adapts to the use of ketones instead glucose, these symptoms disappears.

Study conducted by University of Sheffield, demonstrated that meals rich in fat, significantly reduced pain perception in healthy human subjects.( Physiology & Behavior. 65(4-5):643-8, 1999)

Anti-depressant supplements

Tip 8

Deficiency of vitamin B12 can create disturbances in mood and B12 supplementation helps to normalize the mood. Vitamin B6, vitamin C, Folic Acid (Folate) and Zinc are all essential good mood nutrients. They are needed to make the feel-good brain chemical serotonin from the raw material – amino acid tryptophan. (New England Journal of Medicine 1988;318:1720–8.)

Tip 9

In a clinical trial of healthy young men, consumption of a high-selenium diet was associated with improved mood and decrease of anxiety.
Vitamin D supplementation may be associated with elevations in mood. In a double-blind controlled study, healthy people were given vitamin D3 supplements. Researchers found that D3 supplementation enhanced positive mood and there was some evidence of a reduction in negative mood.

Tip 10

The precursor of serotonin tryptophan is found in many foods, primarily turkey, chicken, fish, cottage cheese, bananas, eggs, nuts, wheat germ, avocados, milk, cheese and legumes and, in lesser amounts, breads, cereals, potatoes and rice. However, these foods also contain competing amino acids tyrosine, phenylalanine, valine, leucine and isoleucine. The solution? Take 5-hydroxytryptophan (5-HTP).

5-HTP is extracted from the seed of the Griffonia simplicifolia plant. L-tryptophan has to be converted to (5-HTP) before it becomes serotonin in the body. In a clinical trial, supplemental 5-HTP had antidepressant effects in bipolar patients. (Acta Psychiatr Scand Suppl 1981;290:191–201.)

Tip 11

Omega-3 Fatty Acids May Reduce the Risk of Depression in Pregnancy. Using British data compiled from pregnant women, the researchers analyzed the association between omega-3 fatty acids and depression. Their findings were supported by an additional analysis, which showed that in countries where omega-3 intake is the highest, the incidence of depression appears to be the lowest. (The Lancet Aug. 1998)
Combining mood-enhancing supplements

Tip 12

S-adenosyl-L-methionine (SAMe) is a supplement naturally formed in the body by an enzymatic reaction. SAMe has been proposed as a treatment major depression (10) and as an agent for improving mood and emotional well-being. SAMe works closely with folic acid and vitamin B-12. (American Journal of Clinical Nutrition, Vol. 76, No. 5, 1158S-1161S, November 2002)

Tip 13

Combined vitamin D and calcium supplementation produced significant elevations in mood. (Journal of Orthomolecular Medicine 1994;9:199–204.)

Tip 14

Studies suggest that vitamin B9 (folate) may be associated with depression more than any other nutrient. Between 15% and 38% of people with depression have low folate levels in their bodies and those with very low levels tend to be the most depressed .
Many healthcare providers recommend a multivitamin that contains folate. If the multivitamin alone is not enough to improve folate function, the provider may suggest adding vitamins B6 and B12 to improve feelings of depression.

Tip 15

The vitamin B12 increases the probability of recovery from major depression and is though to do its best when taken together with other B-vitamins.
The B-complex include: biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid), and the six “numbered” B vitamins–vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), and B-12 (cobalamin). Combination products can simplify the process of taking individual B vitamins for a range of ailments including depression and stress.

Nutrition and Mood Support

Carbohydrates, Emotions/Mood, Fats, Protein — 9:07 am

Any restrictive diet can cause depression sometime called diet blues. For people on a low fat diet a quick fix can be a carbohydrate-containing snack – a fruit or a hard candy. For people on the initial stages of low carbohydrate diets a quick fix is completely different. Turkey and chicken contain a good source of mood-enhancer tryptophan, an amino acid which is a raw material for serotonin – which can be low in people suffering from depression. Poorly eating and sleep habits can negatively influence otherwise normal serotonin levels.

A low-fat diet may be good for your body, but not necessarily for your mind. In a study at Wake Forest University, researchers found that monkeys on a low-fat diet were more hostile than monkeys that were fed foods high in fat. It is though that lower cholesterol decreases levels of serotonin and weakens emotional control.

Low fat diets can make you depressed. Research has linked diets that drastically cut down on all types of fat with an increase in symptoms of depression.

There is plenty of anecdotal evidence that after about one week on a low carbohydrate diet, mood and energy levels go through the roof. Researchers speculate that this can be explained by interplay of brain chemicals after the brain stops running on glucose and switches on ketons for fuel.

The brain is the organ most sensitive to a change in blood glucose level – too little produces fatigue, confusion, irritability and aggression. Decreased glucose sensitivity often develops due to excessive consumption of refined sugar and simple carbohydrates, like in white flour. When the brain adapts to the use of ketones instead glucose, these symptoms disappears.

Study conducted by University of Sheffield, demonstrated that meals rich in fat, significantly reduced pain perception in healthy human subjects.( Physiology & Behavior. 65(4-5):643-8, 1999)

Premenstrual syndrome and calcium

Emotions/Mood, Foods for the Brain — Tags: , — 9:04 am

Premenstrual syndrome, PMS is often perceived as a trait of hysterical, hypochondriac women. In fact, it is a serious medical condition with a number of unpleasant symptoms:

• fatigue and trouble sleeping
• upset stomach, bloating, constipation or diarrhea
• headache
• appetite changes or food cravings
• joint or muscle pain
• tension, irritability, mood swings, or crying spells
• anxiety or depression
• trouble concentrating or remembering
• breast swelling and tenderness

As simple a measure as higher intakes of calcium and vitamin D might be helpful in case of PMS. (Archives of Internal Medicine, June 2005).

Older Posts » To leave a comment or question click here