Thirty percent less calories = thirty percent better memory

Brain Aging, Calorie restriction, Memory — 6:33 am
Thirty percent less calories equals thirty percent better memory
Calorie restriction benefits for the aging brain health have been proposed and the mechanisms were suggested but a direct evidence showing that it can improve memory function in elderly humans appeared only recently. The study conducted in Munster, Germany, showed that a three months calorie intake reduction by 30% compared with habitual diet or a Mediterranean style diet rich in unsaturated fatty acids (although known to positively influence memory) resulted in a highly significant, 30% improvement in memory scores of 60 something group of relatively healthy people.
A. Witte et al., 2009. Caloric restriction improves memory in elderly humans. PNAS, vol. 106  no. 4  1255–126

Calorie restriction benefits for the aging brain health have been proposed and the mechanisms were suggested but a direct evidence showing that it can improve memory function in elderly humans appeared only recently. The study conducted in Munster, Germany, showed that a three months calorie intake reduction by 30% compared with habitual diet or a Mediterranean style diet rich in unsaturated fatty acids (although known to positively influence memory) resulted in a highly significant, 30% improvement in memory scores of 60 something group of relatively healthy people.

A. Witte et al., 2009. Caloric restriction improves memory in elderly humans. PNAS, vol. 106  no. 4  1255–126

Q&A about dreaming and autistic-related symptoms

Brain Works, Brain-Body-Mind, Learning — Tags: — 5:28 am

Lucid dream – sleep or wakefulness?

Q&A and FAQ (archived) :: Ongoing Q&A :: Neuroscience Q&A and FAQ

QUESTION: Hello. I have a question that is somewhat difficult to categorize, but I had thought if anyone could give me a clue to an answer, someone in your field perhaps could, or come close. I was wondering if you could give me an idea about a possible explanation of something I used to experience years ago…

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Growth hormone and its releasers: a hope for Alzheimer’s?

Alzheimer's, Brain Aging, Memory, Supplements — 6:41 am
The growth hormone (GH) secretion declines as we age (by 14% per decade), the process called somatopause. Drugs like pyridostigmine (an acetylcholinesterase inhibitor) are able to enhance GH secretion, but its clinical use is limited due to the strong side effects. Rivastigmine, a drug for Alzheimer’s disease (AD), was found to enhance GH release (Gerontology. 2003;49:191–195).
Oral administration of certain amino acids (arginine, glutamine, glycine, and lysine)  increased the release of endogenous GH (Nutrition. 2002;18:657–661); the doses of arginine were 0.5 or 1 g/kg body weight increased GH level (J Clin Endocrinol Metab, 2011 ; Vol. 43 (3): 582-586) or roughly 35 to 70 g a day.
Arginine dissolved in distilled water was infused over a thirty-minute period in doses 1/12, 1/6 and 1/4 g. per pound of body weight. Only the highest dose (average 37.5 g total) was found to be effective in this administration mode. Interestingly, the responses of GH among females remain significantly higher than those among males (N Engl J Med 1967; 276:434-439).
The mixture of L-arginine, L-glutamine, L-lysine, and glycine at a ratio of 37:30:18.5:14.5) added as 5% of the daily meals total has been found to increase the release of endogenous GH. When mice were fed a diet containing GH-releasing supplements they had significantly fewer memory impairments and changes in acetylcholine level in hippocampus induced by Alzheimer’s amyloid beta 1–42  (J Pharmacol Sci; 2005, 99, 117 – 120).
Recently, a clinical target for improving the conditions of AD may be the activation not of GH alone but the entire GH/insulin-like growth factor-I (IGF-I) brain axis. IGF-I alone is also considered a physiological regulator of brain amyloid levels with therapeutic potential (Nature Medicine, 2002;  8, 1390 – 1397)

The growth hormone (GH) secretion declines as we age (by 14% per decade), the process called somatopause. Drugs like pyridostigmine (an acetylcholinesterase inhibitor) are able to enhance GH secretion, but its clinical use is limited due to the strong side effects. Rivastigmine, a drug for Alzheimer’s disease (AD), was found to enhance GH release (Gerontology. 2003;49:191–195).

Oral administration of certain amino acids (arginine, glutamine, glycine, and lysine)  increased the release of endogenous GH (Nutrition. 2002;18:657–661); the doses of arginine were 0.5 or 1 g/kg body weight increased GH level (J Clin Endocrinol Metab, 2011 ; Vol. 43 (3): 582-586) or roughly 35 to 70 g a day.

Arginine dissolved in distilled water was infused over a thirty-minute period in doses 1/12, 1/6 and 1/4 g. per pound of body weight. Only the highest dose (average 37.5 g total) was found to be effective in this administration mode. Interestingly, the responses of GH among females remain significantly higher than those among males (N Engl J Med 1967; 276:434-439).

The mixture of L-arginine, L-glutamine, L-lysine, and glycine at a ratio of 37:30:18.5:14.5) added as 5% of the daily meals total has been found to increase the release of endogenous GH. When mice were fed a diet containing GH-releasing supplements they had significantly fewer memory impairments and changes in acetylcholine level in hippocampus induced by Alzheimer’s amyloid beta 1–42  (J Pharmacol Sci; 2005, 99, 117 – 120).

Recently, a clinical target for improving the conditions of AD may be the activation not of GH alone but the entire GH/insulin-like growth factor-I (IGF-I) brain axis. IGF-I alone is also considered a physiological regulator of brain amyloid levels with therapeutic potential (Nature Medicine, 2002;  8, 1390 – 1397)

Neurons in the brain region associated with fear react to junk food

Brain Basics, Senses — Tags: , , , — 11:34 am

Neuroscientist Daeyeol Lee of Yale University registered activity of single neurons in the human volunteers’ brain (amygdala) while images of junk food were presented. About 31 % of all registered neurons were increasing their activity in a predictable way as the individual value of a food increased though there were other neurons in the same region, which activity declined as the value of a food increased (J Neuroscience, January 5 , 2011).

Interestingly, the amygdala is a region that is traditionally associated with memory of emotions, mostly fear and aversive reactions including immobility, tachycardia, increased respiration, and stress-hormone release (”Cytoarchitectonic mapping of the human amygdala, hippocampal region and entorhinal cortex: intersubject variability and probability maps”. Anat Embryol (2005) 210 (5-6): 343–52). However, it’s been shown to participate in the process of Pavlovian conditioning with food as a positive reinforcement (Nature  2005, 439 (7078): 865–870)

Exercise improves IQ and cognitive scores of retarded children and adults

Brain Works, Cognition, Exercise, Learning — 8:05 am

Historically, the teachers, researchers and caregivers of mentally retarded children and adults paid their attention to intellectual development, while the role of physical fitness stayed uncertain. The interest in recreation activity has been increased in 1990s however, the practitioners are still reluctant to use fitness programs in their students’ curricula, although motor skills development had been emphasized.

Researchers Drs Cabler-Halle, James W. Halle, and Barry Chung at the University of Illinois in their review tried to find causal relationships between aerobic fitness and improvements in mental, emotional, ans social scores of retarded children and adults.

They examines (1) the effects of aerobic exercise on intellectual, behavioral, and self-conceptual changes in persons with mental retardation and comcludes that in spite of many methodical flaus and insufficiant statistical data, a clear effect of improvement was observed — often immediately — after aerovic exercising for as little as 10 minutes or as long as 2 hours. Few data have been reported positive effects of aerobic exercise on IQ scores. It’s been suggested (2) that children with developmental delays are more sensitive to the effects of interventions designed to affect mental function than individuals who are not developmentally delayed

The authors concluded “Perhaps physical fitness programming for those with developmenral disabilities would have wider appeal and application if it were embedded in the bTOadeT contexl of psychological and behavioral change (i.e., engagement in exercise produces generalized changes beyond direct improvement in physical well-being).”

Sources:

1. Res Devel Disabil Vol. 14, pp. 359-386, 1993

2. Educ Psychol Rev (2008) 20:111–131

The left brain. the right brain, and their interaction

Brain Basics, Brain Works — Tags: , , , — 3:41 pm

There is a tendency for the two cerebral hemispheres to operate in two very different contexts: with most people (right-handed) the left is verbal/logical and the right side is non-verbal/intuitive, another words, left hemisphere is for verbal and analytical thought, the right for intuitive, philosophical, holistic patterns of thinking:

LEFT   ………………………………………   RIGHT

primarily verbal                                 primarily non-verbal

‘mathematical and numerical’         ‘musical and spatial’

concerned with details                      concerned with paradox and pattern

prefers reductionism concepts         prefers holistic concepts

What they name left brain’s linear knowledge and right brain’s holistic knowing are not necessarily alternative, they can be mutually enriching.  Making hemispheres working together, even on very simple tasks including the movement ones, helps to promote their interactions.

An important bundle of nerve fibers called the “corpus callosum” is situated between the right and left hemispheres.  The left and right sides of the brain communicate with each other via this neural pathway.  It is thought that ‘crossing’ movements, when the right and left sides of the body work reciprocally, force hemispheres to cooperate.  The pattern “right arm-left leg, then left arm-right leg” is used, for example, in walking.  This pattern is generated by nervous system at the level as low as the spinal cord, so we consider this movement task automatic.  Spinal cord is perfectly symmetrical.  No wonder that there is no problem of right-left halves interaction in spinal cord, the both halves are perfectly cooperative.

When we try to perform unfamiliar movement pattern requiring the reciprocity, it is not enough to use the spinal cord only.  The hemispheres have to work using the corpus callosum and cooperating.  The more sophisticated right-left movement interplay we have to imply, the more we exercise right-left hemisphere interaction.  All kinds of movement patterning figure eight, especially with the whole body participation and the eyes following the fingertips, are ideal for this exercising.  Remember  —  horizontal figure eight is a symbol of Eternity?  This type of movement has especially flowing, meditative character and feels very calming.

Age-related hearing loss and nutrition

Brain & Nutrition, Fats, Senses, Supplements — Tags: , , , , — 6:53 am
It has been suggested that nutrition may play a role in age-related hearing loss and that it may be associated with poor micronutrient status. For example, Vitamin B-12 or folate deficiencies may negatively influence blood flow to the cochlea, leading to age-related hearing loss. Australian researchers showed that people with hearing loss were more likely to be exposed to workplace noise, be a current smoker, have a doctor-diagnosed history of stroke or type 2 diabetes, and to have Vitamin B-12 (1).
In Finland, two groups of 40-59-year olds were studied, 1) one on a diet high in saturated animal fats, 2) the other on a diet high in polyunsaturated fats. After 5 years of follow up, blood vessel condition was better in the group 2 and the participants hearing ability was also significantly better in all frequencies. After that, the diets in the two groups were reversed. Four years after the diet reversal the hearing in the now low-fat group was improved and the hearing in the now high-fat group was deteriorating. The authors concluded that a diet high in polyunsaturated fats may stop, if not reverse, hearing loss (2).
In a recent Dutch study, 720 participants 50–70 years of age without hearing loss were tested for levels of polyunsaturated fats, very long-chain n-3 PUFA in their plasma. In high sound frequencies, there was no correlation of hearing acuity and PUFA concentrations in plasma. However, in the low frequencies, the higher PUFA levels corresponded to better hearing abilities. The authors found their results “encouraging, but requirig confirmation from future studies.” (3)
Serum Homocysteine and Folate Concentrations Are Associated with Prevalent Age-Related Hearing Loss. Journal of Nutrition, Vol. 140, No. 8, 1469-1474, Aug, 2010
DIETARY PREVENTION OF HEARING LOSS. Acta Otolaryng 70: 242-247, 1970
PLASMA VERY LONG-CHAIN N-3 POLYUNSATURATED FATTY ACIDS AND AGE-RELATED HEARING LOSS IN OLDER ADULTS. THE JOURNAL OF NUTRITION, HEALTH & AGING Volume 14, Number 5, 347-351, 200

It has been suggested that nutrition may play a role in age-related hearing loss and that it may be associated with poor micronutrient status. For example, Vitamin B-12 or folate deficiencies may negatively influence blood flow to the cochlea, leading to age-related hearing loss. Australian researchers showed that people with hearing loss were more likely to be exposed to workplace noise, be a current smoker, have a doctor-diagnosed history of stroke or type 2 diabetes, and to have Vitamin B-12 (1).

In Finland, two groups of 40-59-year olds were studied, 1) one on a diet high in saturated animal fats, 2) the other on a diet high in polyunsaturated fats. After 5 years of follow up, blood vessel condition was better in the group 2 and the participants hearing ability was also significantly better in all frequencies. After that, the diets in the two groups were reversed. Four years after the diet reversal the hearing in the now low-fat group was improved and the hearing in the now high-fat group was deteriorating. The authors concluded that a diet high in polyunsaturated fats may stop, if not reverse, hearing loss (2).

In a recent Dutch study, 720 participants 50–70 years of age without hearing loss were tested for levels of polyunsaturated fats, very long-chain n-3 PUFA in their plasma. In high sound frequencies, there was no correlation of hearing acuity and PUFA concentrations in plasma. However, in the low frequencies, the higher PUFA levels corresponded to better hearing abilities. The authors found their results “encouraging, but requirig confirmation from future studies.” (3)

  1. Serum Homocysteine and Folate Concentrations Are Associated with Prevalent Age-Related Hearing Loss. Journal of Nutrition, Vol. 140, No. 8, 1469-1474, Aug, 2010
  2. DIETARY PREVENTION OF HEARING LOSS. Acta Otolaryng 70: 242-247, 1970
  3. PLASMA VERY LONG-CHAIN N-3 POLYUNSATURATED FATTY ACIDS AND AGE-RELATED HEARING LOSS IN OLDER ADULTS. THE JOURNAL OF NUTRITION, HEALTH & AGING Volume 14, Number 5, 347-351, 200

Should we start exercising early in life to postpone or prevent age-related cognitive decline?

Age-protection, Alzheimer's, Exercise, Memory — Tags: , , , , — 8:52 am

Exercise during midlife comparing with exercise during late life

Most of the studies into the protective effects of exercise against cognitive decline, dementia, and Alzheimer’s disease, followed the elderly people starting their 65s and watched the results, which were relevant to the beneficial effects in late life. However, there are some results where a large cohort of 65-79-year olds has been followed-up for around 21 years so information about physical activity during midlife was available. Those who who participated in at least “leisure-time physical activity” during midlife had significantly lower risks of dementia or Alzheimer’s disease comparing with those who did not exercise at all [1].

Another study has suggested that physical activity at even earlier ages (physical activity between ages 15 and 25 years was asked retrospectively) can improve or preserve cognitive ability in late life [2]. This cognitive decline risk reduction is at least comparable to the eisks reduction reported in studies of physical activity in older persons. Thus, midlife physical activity might be as important for preventing later cognitive decline as is physical activity at older ages.

Sources

  1. Rovio S, et al. Leisure-time physical activity at midlife and the risk of dementia and Alzheimer’s disease. Lancet Neurol 2005;4:705–11
  2. Dik M, Deeg DJ, Visser M, Jonker C. Early life physical activity and cognition at old age. J Clin Exp Neuropsychol 2003;25:643–53

The gut-brain-skin axis and probiotics

Diet, Emotions/Mood, Foods for the Brain, Stress — Tags: , , — 3:10 pm
There are quite a few axes where the brain is involved. The most studied is hypothalamic–pituitary–adrenal axis dealing mostly with stress and the sleep/wake cycle and the hypothalamic-pituitary-gonadal axis reproduction, life cycle, and sexual dimorphism & behavior. Recently, emerging evidence supports the existence of communication axes between other organs as well, with the central role of the brain remaining. The gut-brain-skin axis is thought to be responsible also for the stress challenge that, if not managed, can cause skin inflammation and the hair growth inhibition. The good news is, there are ways to deal with the challenge by improving of the microflora of the guts by probiotics (Exp Dermatol. 2010 Jan 25).
For example, myocardial infarction (heart attack) causes the release of pro-inflammatory substances that may affect the function of other organs including various structures brain where they result in an increase in cell death (J Psychopharmacol 2009, 23, 451–459; Biol Psychiatry 2006, 59, 430–433) while the friendly probiotic bacteria Lactobacillus helveticus and Bifidobacterium longum taken in combination reduced these adverse effects (British Journal of Nutrition (2009), 102:1420-1425).
A spectacular result proving the gut-brain axis influence on the quality of life has been presented in the European Journal of Clinical Nutrition (2007, 61, 355–361). Those participants of the double blind controlled trial who reported themselves to be constipated infrequently were more clearheaded, confident and elated. When the participants prone to be depressed at the onset of the trial where treated with probiotics, they responded by reporting themselves as happy rather than depressed while these changes were not observed in the control group taking milk drinks containing no probiotics.

There are quite a few so called “axes” where the brain is involved. The most studied is hypothalamic–pituitary–adrenal axis dealing mostly with stress and the sleep/wake cycle and the hypothalamic-pituitary-gonadal axis reproduction, life cycle, and sexual dimorphism & behavior. Recently, emerging evidence supports the existence of communication axes between other organs as well, with the central role of the brain remaining. The gut-brain-skin axis is thought to be responsible also for the stress challenge that, if not managed, can cause skin inflammation and the hair growth inhibition. The good news is, there are ways to deal with the challenge by improving of the microflora of the guts by probiotics (Exp Dermatol. 2010 Jan 25).

For example, myocardial infarction (heart attack) causes the release of pro-inflammatory substances that may affect the function of other organs including various structures brain where they result in an increase in cell death (J Psychopharmacol 2009, 23, 451–459; Biol Psychiatry 2006, 59, 430–433) while the friendly probiotic bacteria Lactobacillus helveticus and Bifidobacterium longum taken in combination reduced these adverse effects (British Journal of Nutrition (2009), 102:1420-1425).

A spectacular result proving the gut-brain axis influence on the quality of life has been presented in the European Journal of Clinical Nutrition (2007, 61, 355–361). Those participants of the double blind controlled trial who reported themselves to be constipated infrequently were more clearheaded, confident and elated. When the participants prone to be depressed at the onset of the trial where treated with probiotics, they responded by reporting themselves as happy rather than depressed while these changes were not observed in the control group taking milk drinks containing no probiotics.

Brain Rewards: Endorphins

Brain Basics, Emotions/Mood, Endorphins — Tags: , , — 1:21 pm

Eating for reward: it can be not about food

“Something is wanted — either a constitution or a piece of sturgeon under horseradish sauce.” M.E. Saltykov-Schedrin (19th Century)

In the late 50s, the classic experiments by Dr. Olds shook the world. He implanted electrodes into certain regions of rat brains and taught the rats how to press lever to stimulate these regions with weak electric currents. Rats stopped doing anything but pressing the lever till their death from complete starvation. The Positive Reward theory was born. It turned out that anything pleasurable in life did related to these “Centers of Pleasure” — sex, alcohol, drugs of abuse — all that mankind has invented in its hedonic journey, were but attempts to stimulate these brain regions.

We know that eating will produce a pleasant sensation so often we eat even though all we need is comfort. The truth is, exercise, sauna, cold shower, massage, pleasant odors, and mental efforts (workoholism is real!) — all increase Endorphin level while only eating, especially when your body does not need it, will cause extra pounds of fat to collect in your body’s store.

“A mechanism for opiate [e.g. endorphin] mediation of food intake was postulated. It starts with a feeding initiating signal, which produces activation of the receptors, thereby inducing eating. Eating produces a circular reaction starting with hedonic input from the eating [process]. This, in turn, produces reward, which causes further eating, completing the circle” [Soc. Neurosci. Abstr. 18:369; 1992].
Fasting can be as rewarding

The tricky thing with endorphins is that there are pairs of releasers resembling a thesaurus’ antonyms: exercise does the same os its antonym sleep, pleasure goes together with pain, local blood flow increase does the same to endorphin release as the local lack of oxygen. The eating-fasting pair also exists. Many people reported elation when they skipped breakfasts. Religeous fasters experience euforia.

“Severe food restriction produces opiate activity, which is reinforcing. Feeding interrupts the opiate activity and, thus, produces withdrawal. Not eating, therefore, is rewarding.” [Appetite 19:1-13; 1992].

Tips About Rewards

Next time you crave anything, ask yourself “What is it I really need? A glass of water? A walk? A hug?”
Before eating whatever you think you crave, try other rewards. Buying fresh flowers can be a better answer than a bowl of Rocky Road. Exercise, go to sauna, take a cold shower, invest in a massage device, buy a vail of perfume, enjoy a book…

Try periodic fasts. After resuming eating, your taste buds will be satisfied with lesser taste intensity thus reducing the taste influence on the body weight set point.

Read also:

A theory of acupuncture, spinal cord, and endorphins

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