Tag: Alzheimer’s disease
Subscribe Today! Please see below for a complete transcript of this episode. KEEPING THE BRAIN CLEAN WITH RESVERATROL, INVITE HEALTH PODCAST, EPISODE 645 Hosted by Amanda Williams, MD, MPH *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InViteⓇ Health Podcast, where our degreed health …
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TAKE THESE SUPPLEMENTS FOR YOUR MEMORY- PART 1. INVITEⓇ HEALTH PODCAST, EPISODE 630
Hosted by Jerry Hickey, Ph.
InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the Invite Health podcast, where our degreed health care professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that Invite Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code podcast at checkout for an additional 15% off your first purchase. Let’s get started. † [00:00:34]
Jerry Hickey, Ph: [00:00:41] Alzheimer’s is a scary topic and memory loss, that’s a little bit scary, too. But there are different levels of memory loss, so just a quick review. There are people with perfectly healthy brains into deep old age, we’ll discuss that. And then there’s people with subjective memory loss where they feel they’re forgetting things a little bit, this is normal, it’s not a disease. It can happen to anybody as we age. But other people will say to these people subject to memory loss, oh, you’re fine, you don’t have any issue. Okay, that’s subjective memory loss. You’re forgetting a word here or there. Maybe you’re forgetting what you were talking about at the end of a sentence and not a big deal. Then, there is mild cognitive impairment, which they call a prodromal stage before Alzheimer’s. In other words, these people are pretty much headed for Alzheimer’s. And there is evidence that you can keep these people in this state for much longer and help prevent them from progressing into full blown Alzheimer’s. And then, of course, there’s Alzheimer’s disease, which is the lion’s share of all cases of dementia, where people really lose their memory functions. And that’s a terrible thing, and so far, there’s no cure. There were things that do help these people to a degree, especially in the beginning to mid-stages of Alzheimer’s, I’ll go over that a bit also. So welcome to my episode, take these supplements for your memory because we’re going to review some supplements that have really good data behind them. And I mean a big volume of data. Not one study, not two studies, not ten studies, many, many studies. We’re going to review these over the course of this episode and more. We’ll review other things that are good for your memory and things that are bad for your memory also. Hi, my name is Jerry Hickey, I’m a nutritional pharmacist, I’m also the senior scientific officer over at Invite Health. Welcome to my episode. You can find all of the Invite podcast episodes for free wherever you listen to podcasts or just go to our own website, invitehealth.com/podcast. You can also listen to Invite on Facebook, Instagram and Twitter at Invite Health. You can listen, you can watch it, and all of the information on this episode will be listed in the episode description. So let me keep going. † [00:03:05]
[00:03:06] There’s more and more evidence accruing, and its really sensational evidence that certain B vitamins and vitamin D and coenzyme Q10 are all really good for your brain. And by the way, many of these are good for your heart also. So, there’s a number of reasons to take these, and there’s new data, really interesting data where the actual doctors involved in the study and the researchers, there’s different different academic research institutions and hospitals and clinics throughout China, they recommend taking these supplements on a daily basis, and this is to help lower your risk of cognitive decline and also of dementia of Alzheimer’s disease. So, in this new study, its people included who were 50 years of age or older and they were split into four categories, those with normal memories. So, I mean, I would be in that category, I would hope, those with subjective memory loss, you know, and this is really important to me, just like it’s important that anybody who’s listening to the to this podcast episode. I turned 69 recently and my wife is not far behind me. So, it’s something, you know, you don’t worry about it, you don’t you’re not afraid of it, but you’d rather not have it. So, you do things to prevent it, right? You live a good life, you live your life, but you try to live a good, clean, healthy life. So, these are people over the age of 50 split into four categories, normal memory, that would include me and my wife, my wife and I, I should say, people with subjective memory loss. So, they’re noticing that they’re forgetting words here and there or maybe they’re not keeping track of their conversations as well as they used to, but they’re still fine. I mean, that’s very normal. That’s very normal to have some forgetfulness, some absent mindedness with age. That’s not Alzheimer’s, it’s not, okay. But then there is the condition, mild cognitive impairment. If you truly have mild cognitive impairment, because some things can disguise themselves as mild cognitive impairment. But if you truly have mild cognitive impairment, where you really you could still live at home and get things done, but you’re on the way to true memory loss and you’re on the way to Alzheimer’s disease. Most of these people will develop Alzheimer’s disease, full blown Alzheimer’s disease. It’s only a matter of time. But like I said, there were things that do push back on that. And when I say there were things that masquerade as mild cognitive impairment, sometimes when people are put in nursing homes, they’re in bed and they are losing track of day and night and all, and they might be on six drugs, five of them might affect the brain like sedatives to calm them down and hypnotics to make them sleep and things for allergies and all these different medications. It can look like Alzheimer’s. It can look like mild cognitive impairment. I actually had a condition like this. My wife, her mother had to be put in an assisted living home, there were real reasons. And my wife suddenly said, you know, they’re diagnosing her with dementia. And I go, that’s impossible, she didn’t have it yesterday, yesterday, meaning like six months before. I said, it can’t happen this quickly. I said, you know, show me the drugs. So, she was on like a bunch of drugs, certain drugs for her blood pressure, certain drugs for incontinence and drugs to help her sleep and drugs to calm her down. All of these things that make you like a zombie. So, I spoke to my wife, and I said have the doctor take her off like these medications, they are really not necessary, she could do fine without them. And miracle of miracles, her memory came back. She did not have, in fact, she was very sharp. She did not have Alzheimer’s; she did not have any form of dementia. But she did die from other reasons, sadly. Wonderful lady, Louise Bashur, who actually won the pie crust baking contest for all of Vermont. Not exactly healthy, but certainly delicious. So, in any event, they had all kinds of data on these four groups, like the people with normal memory, people with some memory loss, people with real memory loss. They had demographic data and data about, you know, where they lived, you know, like how much pollution, and they had info on their clinical condition. Did they have diseases? Were they taking drugs? Did they have injuries? Do they smoke? Do they drink? What medications are they using? Or if they’re not using medication at all, do they exercise? What did they eat? Do they drink alcohol and how much alcohol? They also gave them current physical; they gave them lab exams. And they found that certain vitamins really made a difference. They found those with a good intake of certain B vitamins. It was truly associated with better cognitive reserve. Okay, that’s an important topic cognitive reserve is having, you know what? I was hoping to make this into 20 minutes. I know that’s not happening, so I probably will have to do this podcast in two or three parts, but it’s an important topic. † [00:08:21]
[00:08:23] Cognitive reserve means that you’ve created new memory cells, new memory tissue, and it hasn’t been touched by the plaques and the damage you see in Alzheimer’s disease or in depression. And this occurs mostly at night when you go into deep sleep, you release certain growth factors like nerve growth factors and brain derived neurotrophic factor. And these take your stem cells, your progenitor cells, and convert them into neurons for memory. And a young, healthy person can create like 600, 700 new memory cells every night. If they sleep enough, older people, it slows down. But I’m going to give you some tips throughout the program, how you can improve cognitive reserve, the creation of memory cells, as is something you could do it right up until, right up until you hit the wall. You could always, there was a nun study, this is important, I’ll do it real quick. There was a nun study done in the Southwest in the 1990s, something like 100 Catholic nuns. And they found that although some of the nuns had the plaques and damage in the brain that should have caused Alzheimer’s, these nuns went on functioning because they had a great deal of cognitive reserve. So why did they have cognitive reserve? They ate really good, healthy, wholesome foods like whole grains and fruits and vegetables. They weren’t drinking alcohol, they weren’t smoking. They were, they were physically active, like gardening and doing all kinds of volunteer work, etc., deep into old age. So, they were getting that. And also, socially they were hanging out with all the nuns, etc. and this kept them going because all of these things are important to keep the brain functioning. So that was the first time where I saw evidence for cognitive reserve helping prevent the symptoms of Alzheimer’s disease. So even though they had the plaques in their brain, their brain went on functioning, they could still stay in their convent and stay with the other nuns and function as they did before. So, in this study, they found that the intake of folate, that’s a B vitamin, vitamin B6 and vitamin B12, truly associated with better cognitive reserve, with less inflammation in the brain and increased antioxidant activity in the brain, that’s really important. Antioxidant activity declines in the brain when. So, I’m going to go off on a tangent here again or a little bit of a dogleg because it’s important to understand these concepts. † [00:10:46]
[00:10:48] Antioxidants prevent free radicals from occurring. So that’s very important in a high energy organ like your brain. Your brain is a super high energy organ because when the brain uses sugar and oxygen for energy, there’s always a little leakage from the power plants. They’re very well-developed, they’re called mitochondria. The brain has trillions of them, when they use sugar and oxygen for energy, they make molecules out of that, that they don’t want to make, but that are toxic. They’re called free radicals, and these things can kill brain cells. And there’s always a little bit of leakage, out of these mitochondria that can kill the brain cells and antioxidants snuff these free radicals out there. The antidote, things like vitamin C, and natural vitamin E, vitamin C could be synthetic, same chemical structure. Vitamin E has to be natural for it to work. You want natural vitamin E, so make sure your vitamin E is always natural. So, things like that protect the brain, the antioxidant protect the brain. The problem is a key antioxidant in a brain, superoxide dismutase type one and three declines with age. So, you kind of need to make up for that. So I’m going to show you some ways how. One of the ways is by taking these B vitamins because they were restoring antioxidant functions in the brain and this in turn reduced inflammation in the brain, which would gum up the workings of the brain and also destroy brain tissue killing brain cells. But here’s the thing, there was a group of these people who already had mild cognitive impairment, which I mentioned is kind of like key to going into Alzheimer’s disease. Daily doses of vitamin D reduced the risk of floating into true Alzheimer’s disease, of developing Alzheimer’s disease. Now in those with healthy brains, those with healthy brains, the B vitamins, vitamin D and a vitamin called Coenzyme, well, it’s not a vitamin, it’s a cofactor. Coenzyme Q10 kept their memory working, was preventing them from developing cognitive decline, was preventing them from going into my cognitive impairment and Alzheimer’s disease. So, vitamin D, you know about, the B vitamins we already discussed. † [00:12:52]
[00:12:53] So what’s coenzyme Q10? Coenzyme Q10 is a cofactor in the formation of energy. For you to convert sugar into energy, you need coenzyme Q10. It also helps clear to free radicals out of your cells, deep in your cells, it gets into the deepest part of your cells and your brain and your heart, etc. and cleans them out, so it’s a good supplement. Thing is that older people really need a form called Ubiquinol because it gets hard for them. The regular CoQ10 you get in the store, it’s harder for older people to convert it into the active form, which is called Ubiquinol. So, they kind of would do better with some Ubiquinol. But regular CoQ10 is okay too, because they will get some activity out of that. Just Ubiquinol is better. So, they found that people get healthy memories and they’re 50, 60, 70 and beyond. If they got vitamin D, if they got B vitamins, or if they got coenzyme Q10, they’re brain healthy. Now, just a word on B vitamins. Some people have trouble activating folate. So,most B vitamins, most multivitamins have a form called folic acid, synthetic form. They can’t convert that into the active form, which is methyltetrahydrafolate, MTHF. So, you’re probably better off if you get a B vitamin or if you get a multivitamin, get the MTHF form, get the METHYLTETRAHYDRAFOLATE because that’s the one that truly protects, that’s the form that protects your brain. So, if you’re not converting to folate, the folic acid into that, it’s not going to help you. And for B12, some people do better with Methylcobalamin, it’s converted to all the different isomers, all that, all the different metabolites of B12. So, it does all the things with B12, but it’s very good for the brain. Now let’s keep on going. So once again, the topic on this episode is take these nutrients for your brain. † [00:14:37]
[00:14:39] So this is the Journal of Clinical Epigenetics, Oct 11, 2019. Well, let me explain what the term epigenetics means. You’re born with certain genes and some of them could go bad or stay healthy. So, the effects of things to make them go bad or stay healthy are called epigenetics. For instance, pollution can damage genes because all your information for your life and your body, etc. is loaded into your genes. And then something called RNA transfers that into what it should be doing for you, which is really magical in all honesty. I mean, it’s insanely magical. But in any event, because they really don’t know how this happens. I mean, there are holes in the information there, but your DNA has all the info. So, if it gets damaged by pollution or a virus or alcohol or cigarette smoke or a terrible diet. Or diabetes because there’s all kinds of inflammation floating around your body in diabetes. The genes get modified in a bad way, but other things protect the genes and help them work properly. Things like green tea, resveratrol, turmeric. You know, the source of curcuminoid in food. Green leafy vegetables, exercise, B vitamins, really important, calcium, magnesium, antioxidants, all these things help protect your genes. So, here’s what they found in this journal. So that’s epigenetics. Bad things damage your genes, and you can have bad health outcomes. Good things, protect your genes and you could have long term health. So, this is a previous study of 2533 participants, and if they lacked vitamin B6, B12 and folate, so this is reinforcing the previous study, I was talking about, that huge study. It increased their homocysteine level. Now, what’s that? Homocysteine is a byproduct of consuming protein, it’s a byproduct of protein metabolism. And some level of homocysteine is fine. It doesn’t hurt you, but when it gets elevated, it’s inflammatory, it degrades cells, it inflames and damages cells. And that’s been strongly connected with Alzheimer’s disease and depression and other issues of the brain and even damage to the back of the eye and even apparently damage to bones and possibly damage to the heart, especially if it’s accompanied by other risk factors for the heart, like elevated blood pressure, elevated blood sugar or elevated cholesterol, elevated triglycerides, etc. Okay, so let’s get back to it. So, lacking the B vitamins, B6, B12 and folate, increased your homocysteine level. Let me tell you something, there’s are studies that tell you at what level homocysteine really becomes toxic to your brain. We’ll talk about that, I believe, next. That’s the next page in this conversation. So lacking B12 in your diet significantly was connected with accelerated cognitive decline. So, if you want to lose your memory faster to a worse level, lack B12 in your diet, lack B12 in your vitamin, you really should be taking these supplements, not just depending on your food, making sure if you’re older over 50, I really strongly recommend getting these supplements. A lot of people over the age of 50 lack these nutrients, and if you lack them, it’s really bad for your brain. Conversely, adequate intake of folate, B6 and B12 significantly associated with greater cognitive reserve. Greater cognitive reserve means you built a lot of new cells that have not been damaged by aging and the plaques from Alzheimer’s, etc. and your brain goes on working. So they found the possible mechanisms with the low intake of these new nutrients. It allowed inflammatory metabolites to increase in the bloodstream homocysteine in particular, which in turn were damaging key genes, if you like info like me NUDT15 and TXNRD1, those are the genes involved. These are required for brain health. So, when I look at patients with mild cognitive impairment, they found across the board that these genes were damaged by elevated homocysteine, so the vitamins were safe, and they safeguarded cognitive performance. I mean, there was a really strong correlation there. So, I mentioned to you that there were studies that really kind of pinpoint how bad homocysteine is for the brain, like what level. So, this is Journing, excuse me, the Journal Aging Research reviews, it’s May 2019. And when they look at your homocysteine level, it really depends on the lab. But a lot of labs say homocysteine below 15 is fine. So, it depends on the way they test homocysteine, what level they tell you is going to be good. So, your lab, if it’s different from your friend’s lab, the results might be fine, even though they look different because it’s the way the labs test, how sensitive their testing is, etc. So, in this study, now, this is based on data from 28 prospective cohort studies, including about 29,000 participants for every five micro moles per liter. Okay. So, every time your homocysteine level goes up five, so if it went from 15 to 20 in your blood, it’s associated with a 15% increase in your risk of developing Alzheimer’s disease. So, they actually put a figure there. So, if your homocysteine is ten and it goes to 15, well, you’d rather not have that, but that might still be a safe level according to the lab you’re using. Other labs might say 12 is normal. So once again, it depends on the type of testing they do. But if it goes to 20, you don’t want that. Now, this is the Journal of the Prevention of Alzheimer’s Disease, and it’s the year 2021. Now, they call it the Journal of the Prevention of Alzheimer’s Disease. But the people in the study already had Alzheimer’s. They were called probable Alzheimer’s patients. Why did they call them that? Because you really can’t prove its totally Alzheimer’s until you do a postmortem autopsy. So, it’s 120 patients, approximately half received folate and B12 and the other half received placebo. So, these are people with Alzheimer’s, across the board, memory functions improved and the patients on the B vitamins. Now, there’s a likely mechanism, they found once again that homocysteine levels dropped, but a very strong inflammatory component called tumor necrosis factor alpha also was reduced. This reduced inflammation of the brain, so the brain can function better. Now, many studies support these nutrients for ongoing brain health and sustaining and sustaining good memory function. I’m gonna cut it here. My name is Jerry Hickey. I’m a nutritional pharmacist. And in the next half of this, I’m going to review some more research and then go over, I’ve been reading studies on memory and Alzheimer’s for decades, and it would be impossible for me to review each one of these studies for you. I’d fall asleep, and so would you, because there’s so many. But in the next part of this episode, part two of this episode, I’m going to discuss all these different nutrients that are proven to be healthy for the brain and nutrients that have been shown a slow decline in people with mild cognitive impairment, which I called the prodromal stage before Alzheimer’s, and even nutrients that have helped Alzheimer’s patients a little bit. And also, you know, how do you live? You know, what do you eat? How do you sleep? All these things are important for preventing Alzheimer’s and for continuing good health. So, we’ll go into that in part two of the program. So, thanks for listening to today’s podcast. You can find all the podcasts from Invite Health for free, wherever you listen to podcasts or just go to invitehealth.com/podcast. You can also find it on Facebook, Twitter and Instagram at Invite Health. And by the way, when you listen to a podcast, they ask me to say, could you leave a review and could you subscribe, it helps us out. I want to thank you for listening, and this is Jerry Hickey signing off. Have a great day.† [00:14:39]
Subscribe Today! Please see below for a complete transcript of this episode. CHOLINE, THE BRAIN BOOSTING NUTRIENT,90% OF US LACK- INVITEⓇ HEALTH PODCAST, EPISODE 597 Hosted by Jerry Hickey, Ph. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InViteⓇ Health Podcast, where …
Please see below for a complete transcript of this episode.
ALZHEIMER’S DISEASE, IMPORTANT NEW STRATEGY- INVITEⓇ HEALTH PODCAST, EPISODE 595
Hosted by Jerry Hickey, Ph.
InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InViteⓇ Health Podcast where our degreed health care professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that Invite Health has to offer, at www.invitehealth.com/podcast. First time customers can use promo code podcast at checkout for an additional 15% off your first purchase. Let’s get started.† [00:00:34]
Jerry Hickey, Ph: [00:00:41] Jerry Hickey, nutritional pharmacist here. There’s a real problem with the research going on for Alzheimer’s disease. About 100 drugs in research have failed. That’s tragic and it’s likely the way we’re looking at Alzheimer’s, of course. So there is new way of looking at Alzheimer’s. And it’s a very important change in paradigm. And there’s also things you could do to help prevent Alzheimer’s. So all of this and more we’re going to discuss over the course of this episode, Alzheimer’s disease, new theories and what can help. Hi, my name is Jerry Hickey. I’m a nutritional pharmacist. Invite Health has hundreds of high quality podcast episodes, I’m not the only one who does these episodes, and you can find them for free wherever you listen to podcasts or just go to our website, www.invitehealth.com/podcast. And if you could subscribe and leave a review, it would be very helpful for us, wherever you listen to this. We’re also found on Instagram, Twitter and Facebook at Invite Health. So I want to get going on this discussion. It’s an important discussion. A new way of looking at Alzheimer’s has come out of the Karolinska Institute. The Karolinska Institute is in Stockholm, Sweden, and they are a very high quality research institution. It’s kind of akin to our Johns Hopkins or Tufts. They do a lot of great work, they hand out some of the Nobel Prizes, prizes like the Nobel Prize in Medicine, Nobel Prize in Physiology. So we’re going to be discussing their new information that was just published in the Journal of Alzheimer’s Disease in just a minute. But first, a little background in Alzheimer’s disease. Of course, everybody knows what Alzheimer’s, while you’re not may not know the first part, it takes many decades to develop. And most people and many people, it’s lifestyle choices that lead to the Alzheimer’s. We’ll discuss genes in a minute because some people have changed that, increase the risk, the likelihood of them developing Alzheimer’s and of course, Alzheimer’s disease, I mean, pretty soon once it hits the ground running, once it’s really developing and you’re developing symptoms, it proceeds at a very fast pace. And it’s not very long before people can look in the mirror and not know who they are. So it’s a very sad thing. In 1906, there was a doctor, Alzheimer’s, they named a disease after him. Obviously, he was a neuro anatomist, he was a psychiatrist. And he was reporting to a whole group of psychiatrists in Germany on the case of a 50 year old woman. She suffered with severe memory loss. She had delusions and hallucinations, she was confused. She became very aggressive at times. And during her autopsy, Dr. Alzheimer’s noticed very distinctive plaques on her brain. These were made out of clumps of a protein called amyloid beta. Now, just a word on that. Amyloid beta is a protein that the brain uses for actual activity’s functions. It’s important in the brain. But in the Alzheimer’s patients, he noticed that it clumped together and create these insoluble masses called plaques that become very toxic to the brain. Now drug discovery has focused on removing these plaques, which make sense. There’s a problem. Now, actually, two big problems that are evident. One, many people who have these plaques, their brain goes on functioning. That memory goes on working. They don’t develop the neurological symptoms. The second thing is, in about 100 drug trials, the drugs created to reduce these plaques are not successful in clinical trials in helping Alzheimer’s patients.† [00:05:02]
AMYLOID BETA PROTEIN
[00:05:06] Now here’s where they’re going with the research. And this has been evolving over a decade or two. The amyloid beta protein as it clumps together, it creates these massive stutter insoluble plaques and it blocks the original protein, the soluble form of the protein called amyloid beta number 42, from doing its duties in the brain. So this is what the doctors, the researchers at the Karolinska Institute are actually looking at. Is it that it’s the plaque that are bad or is it the lack of beta amyloid number 42, the function of it that’s bad. Is it a lack of this to begin with or is it the plaques that it’s turned into? Now, some studies show that a drop in the level of amyloid beta 42 to soluble form leads to worse symptoms in Alzheimer’s patients. And a poorer prognosis. A prognosis is the doctors forecasting what’s going to happen. So they wind up with a poor prognosis. Now, the researchers, this is good because this is strong, strong evidence. And I’ll explain. The researchers looked at groups of people who have rare gene mutations that lead to Alzheimer’s disease that increased their risk greatly of developing Alzheimer’s disease. And why is this strong evidence? Because if you could do something for these people, imagine what you could do for the regular, regular person, the everyday person who doesn’t have an increased first genetically hereditary increased risk of developing Alzheimer’s disease. That’s why this is very important. So they looked at two rare forms of people who inherit genes from their parents and increased their risk of Alzheimer’s disease, the Osaka gene or the Arctic mutation. These people do not develop plaques, but they develop hereditary Alzheimer’s disease. They literally have low levels of the form of beta amyloid called 42, which is the functional form. So the researchers at the Karolinska Institute found that lacking the soluble working form of amyloid beta 42, was more important to causing Alzheimer’s disease than the total amount of plaque that was formed in the brain. The people in the study with the gene mutations, but they had higher levels of amyloid beta 42 the one that works, that does important things in the brain, were protected. The cognitive function was protected over an average of three years, follow up in the trial. So this is very important. Now, let’s get to my next part of of this discussion.† [00:08:10]
LIFESTYLE & DIET
[00:08:12] Most of us don’t have genes. And I’ve done reports, I’ve done podcast episodes on some of the genes involved with Alzheimer’s disease, increasing the risk. But most of us do not have an increased risk of developing Alzheimer’s. As far as we know so far, due to heredity, we didn’t get gene mutations from both our mother and our father together that would increase our risk of developing Alzheimer’s disease. And, you know, perhaps there’s a number of different types of Alzheimer’s disease also, that seems to be what’s what’s occurring. We do know there are certain risk factors for Alzheimer’s disease. The risk factors for heart disease are generally the risk factors for Alzheimer’s disease. So a terrible diet, not eating your vegetables, not exercising, being very overweight, having high blood sugar, having high cholesterol, having heart disease, all of these things increase the risk. So part of it is lifestyle, and part of it is having health conditions. Now, what protects us just the opposite. There’s evidence that diets can help. I did a study on the mind diet. I shouldn’t say I did a study. I did an episode on the studies of the mind diet. That’s what I should say, pardon me. And it showed that eating certain patterns of food really had an impressive effect on lowering the risk of developing Alzheimer’s, something like 50%. The mind diet comes out of Rusk Institute over in Chicago, and they put together different foods from the Mediterranean diet, which is a pattern of eating in parts of Europe, like in parts of Italy, etc.. And and the dash diet, which was created to help prevent high blood pressure and heart disease. So it’s lower salt, etc., avoiding certain foods. And when they put these foods together and people who really followed it the most really had a big decrease in risk of developing Alzheimer’s disease. So diet does mean something. And sometimes, is it what you’re eating? Like, are you eating bad foods or is what you’re not eating? Like, you’re not eating your broccoli? It’s actually both of those. If you’re eating terrible foods and you’re not eating good foods, that’s the worst thing. If you’re eating terrible foods, but you’re having a lot of good foods, not as bad, but not the way to go. If you have a really good, sound diet, well, that’s the way to go. You know, fish, lots of vegetables, mushrooms, lots of legumes, whole grains. Keep the salt down, keep the alcohol down, don’t smoke, all those things important, exercise is important. Being social is important, good reason to go introduce yourself to your, to your neighbors or joining a club, challenging your brain with new things, I do all the time, is very important. But also the following nutrients, there are nutrients that absolutely have a keen effect on the brain, and we’re also going to discuss one drug. Look at them in a couple of minutes. Because most drugs had no impact on Alzheimer’s, by the way, there was some evidence recently that certain anti diabetes drugs might help reduce the risk of Alzheimer’s. So that’ll be a different episode, different podcast episode.† [00:11:44]
FISH OILS & THE BRAIN
[00:11:45] Now, we already did reports on fish oils in the brain. I mean, we’ve done, fish oils are important for your muscle health. They’re important for your bone health. They have some impact on breast health and colon health. They lower the risk of sudden cardiac death, which is reason enough to take fish oils. But they also are that’s based on many, many, many scores of human clinical trials. But they also, and those are cross-sectional trials and longitudinal trials. I’ll explain what that is in a minute. Well, I’ll tell you quickly, a cross-sectional trial looks at a large group of people at a certain point in time, like if they had a lot of fish and a lot of fish oils in their blood, was at a lower risk of dementia. A longitudinal study will follow a lot of people for a long time, which is kind of stronger info. But we discussed fish oils in previous podcast episodes on the brain. There was some research not getting enough DHA, about 200 milligrams a day. One of the fats in fish oils lowered the risk of Alzheimer’s by something like 36% lower the risk of Parkinson’s disease a little bit. Fish Oils do a lot of things in the brain. They create resolvins, which help protect the brain. They help create tissues in the brain. They help create protectins in the brain and also in the eyes. By the way, all these things are important for the brain and in particular the ingredients in krill oil, the phosphatides, the Phosphatidylcholine and fish oils, combine to create basically bulletproof vests for each cell in your brain. So these things have a number of effects to the brain, the fish oils. There’s different fats in fish oils that are great for the brain. Well, absorbed turmeric, we’ve done episodes on well absorbed turmeric. Turmeric has something like 145 different ingredients, the best known one is curcumin. And these ingredients are very, very functional in the brain. The essential fatty acids and the curcumin and bisdemethoxycurcumin etc. Help protect the brain from plaques. And they’ve shown that a well absorbed turmeric, turmeric in general, the curry herb is very poorly absorbed by us humans, but the well absorbed ones that are available in supplements really get into the bloodstream and get into the brain. They’ve been shown to help with memory, reduce feelings of stress in the brain, even especially in older people, and help protect the brain, lowering the risk of Alzheimer’s. Vitamin E and vitamin C. In fact, I’m going to touch on that now, previously, I did a report on vitamin E and Vitamin C in conjunction how they lowered the risk of developing dementias across the general public, which is a great benefit. But new stuff has emerged, there were effects. One last thing going back to fish oils, fish oils lower something called ceramides. Now normal levels of ceramides are needed to create skin and cells, etc. But when certain forms of ceramides are high, they make your bad cholesterol very invasive and they make it very dangerous. But they’re also involved with Alzheimer’s. They’re connected with high blood sugar and obesity, fish oils, lower ceramides, ceramides when they’re, like I said, when they’re elevated, are bad for the heart and the brain.† [00:15:12]
VITAMIN D & THE BRAIN
[00:15:14] So let’s go to certain supplements that have been shown to reduce the risk of dementia in general and Alzheimer’s. I’m not going to go into the vitamin K studies because I don’t believe there’s enough of them at this point. But it’s very interesting. And there are receptor sites for vitamin K in the brain. We’ll talk about receptor sites exact, as we’re going to talk about vitamin D, there’s receptor sites for vitamin D located throughout your brain. So receptor site is kind of like a key fitting in to a key hole, there is only certain keys that fits certain keyholes. So receptor site for vitamin D, only vitamin D can interact with it. So Vitamin D is obviously needed by the brain. And in our brain, Vitamin D supports the removal of plaques, the plaques that accrue in the brain, and they’re kind of sticky, tarry things that contribute to developing Alzheimer’s. They damage, they inflame the brain, they’re involved with Alzheimer’s, and they do this without lowering beta amyloid 42. Amyloid beta 42. But Vitamin D does other things in the brain. Vitamin D helps the function of the blood vessels within our brain and they reduce the risk of developing a stroke. Also, strokes are involved of course, with developing dementia, multiple mini strokes and massive strokes, the blood vessels of the brain have to deliver the nutrition, the oxygen, etc. So if they’re not functioning well, it’s bad. You need vitamin D for them to function properly. Now, the David Geffen School of Medicine is at UCLA, and they looked at the blood of Alzheimer’s patients and they found that if they added vitamin D to the blood, it reduced greatly inflammatory components that are bad for the brain. Cytokines and chemokines that trigger inflammation in the brain that contribute to the onset of dementia. But in the same study they found that resolvins also protected the brain would help protect the brain by lowering inflammation on the brain. Resolvins once again are made out of fish oil. So the David Geffen School of Medicine looked at both vitamin D and fish oils. Now a separate place, Journal of Aging Research, this is April 30th, 2020. Vitamin D helps regulate important natural brain chemicals known as tau transmitters that make the brain work normally, that are involved with judgment and problem solving and figuring out where you are and learning and remembering. But they also say that vitamin D in the brain is a powerful anti-inflammatory agent. Now, that’s interesting because dementia occurred generally when you’re older, inflammation increases as we all grow older. And there’s a reason for that. Part of the reason is a decline in antioxidant levels. Antioxidants snuff out free radicals that would otherwise inflame and damage the brain and kill brain cells. So Vitamin D helps regulate important neurochemicals in the brain. And it’s an anti-inflammatory, but it functions to make the antioxidants like vitamin E and vitamin C. These are very important in our brain. Work better, it also increases the release of neurotrophic factors. Now, that’s very important.† [00:18:32]
[00:18:33] Neurotrophic factors heal the brain and help create new memory cells. Neurotrophic factors like nerve growth factor and brain derived neurotrophic factor. You released them at night when you’re in deep sleep and these foster the creation of new memory cells. We didn’t know this like ten years ago that you could create new memory cells. We thought when you lose memory cells, that you know that over time we lost more and more and there’s nothing you can do about it. But evidently, a young, healthy person who goes to sleep and sleeps a good, solid six, seven, 8 hours can create 600, 700 new memory cells every single night. That’s important because they lost them the day before. But that slows down with age and vitamin D helps restore that. Zinc does a little bit, by the way, and so does turmeric, which is another reason why turmeric soluble well absorbed turmeric like by a biocurcumin, form a turmeric. Turmeric with biopiperine in it, you know, the black pepper substance, where they’re good for the brain, they are really good for the brain. So besides helping the function of the brain chemicals and causing a release of growth factors such as nerve growth factor, you know neurotrophic factors. Vitamin D has been shown to help prevent the formation of plaques in the brain, and it forces the clearance of the plaques. Now cross-sectional study showed that vitamin D is consistently and significantly lower in patients with Alzheimer’s disease. So once again, a cross-sectional study is looking at a group of people at one point in time. So they took Alzheimer’s patients, they looked at their blood Vitamin D was low. But in longitudinal studies, these are observing patients over a long period of time. But looking at one specific thing, and in this case, vitamin D with cognitive function, they found that you can connect low vitamin D with cognitive impairment and Alzheimer’s disease. And even in meta analysis of many types of studies and many studies, they found the same thing. Low vitamin D is involved with losing brain function, losing memory and onset of Alzheimer’s disease. There’s many, many, many other studies showing this.† [00:20:48]
[00:20:49] Now, I want to talk about folate again, because it’s so important for the brain and heart. Folate is a B vitamin. It’s commonly known as folic acid in your multivitamins or your B-complex vitamins, or when it’s added to cereals and breads, etc. and a reason they add it to cereals and breads is that, if a woman is pregnant in the first trimester, the baby can have serious birth defects if they lack folate, folic acid. And it’s called folate because it’s ubiquitous in foliage and different foods and plant products, etc.. That’s how it got that name. So without folate, the brain may not develop, the face may not develop the spine, and the skull might not develop properly. There’s all kinds of birth defects that can occur, like cleft palate. By the way, another B vitamin called choline is a similar risk with that, if you lack choline, problem during pregnancy. But they’re not adding choline to prenatal vitamins that they give pregnant women. So they add the folate to food so that if a woman’s pregnant and she doesn’t know what she’s getting the support nutrient for the development of the fetus. But folate also lowers the risk of of cancer. It helps regulate genes and protects genes. It’s called proper methylation. It attaches to genes and blocks things like cigarette smoke and viruses and radiation from damaging the genes. And as you know, if it’s the wrong kind of mutation caused by a virus or cigarette smoke or radiation, etc., if it’s the wrong kind of mutation and it’s copied, it can greatly increase the risk of of cancers. A lot of cancers occur like this. So it helps inhibit the first two steps of the cancer process, initiation and promotion, where something in the environment is affecting your genes and increasing your risk of of of of of developing cancer. But that’s not where we’re going with this. We’re talking about folate, reducing homocysteine. Homocysteine is naturally found in the body. It’s a product of protein metabolism, but when it’s too high, it’s very unstable. That’s been found to damage bone damage to heart, contribute to eye disease, contribute to depression, but also really increase the risk of Alzheimer’s disease. And folate is the best thing for lowering it. And the most active form of folate is methyltetrahydrafolate. That’s the active form. So that’s important to know. Folic acid is not the active form of of folate, methyltetrahydrafolate is the active form which is abbreviated MTHF. Some people cannot convert the synthetic folic acid in a multivitamin into MTHF and they can wind up with Alzheimer’s because of that. So it’s important if you get a multivitamin, get that methyltetrahydrafolate form of folic acid in there, a folate in there.† [00:23:46]
ANTIOXIDANTS & THE BRAIN
[00:23:46] Now, vitamin C and vitamin E, there’s studies on, this is going back even 20 years that taking vitamin C and vitamin E together really reduces the risk of developing Alzheimer’s across the general population strongly. Now, the vitamin E has to be natural because synthetic vitamin D is not the correct structure. The vitamin C does not have to be natural because the synthetic one is fine. It’s the correct chemical structure. So why vitamin C is needed to create the coding, the insulation on the nerves in our brain is also a very good antioxidant in the brain, like in the gray matter, it helps prevent cellular damage by reducing cellular inflammation that’s triggered by free radicals. It’s also needed for the brain’s neurotransmitters to function properly, you know, like acetylcholine for learning and memory and problem solving or glutamic acid and glutamate for brain energy or GABA to relax the brain and for learning things like that. Dopamine, so you know, the benefits of risk and reward, etc., things like that. So you need vitamin C for those to function properly. And vitamin E is an antioxidant of note in fatty tissues. Vitamin E is fatty soluble. So why should that be important for the brain? The brain is 60% fat. That’s why it’s so important to eat the right fats and not the wrong fats because the wrong fat, if your brain is starting to get made out of the wrong fats and fats make up so much of a brain, the brain will not function properly, so you want the correct fats. So the vitamin E is a powerful antioxidant in the fatty compartments of the brain, so protects the brain from inflammation and cell damage and cell death. But it’s also needed for electrical conductivity in the brain. Just a brain is super high energy. There’s a lot of electrical impulses in the brain and it’s important for nerve function. That is a simple answer for these supplements.† [00:25:43]
[00:25:44] Take a really good, high quality multivitamin and take fish oils. The multivitamin will have the folate, the vitamin C, the vitamin E and it’ll have other nutrients you can and it’ll have some vitamin D, at least you’re getting some, you can add some vitamin D, you can add fish oils, you can also add a well absorbed turmeric like bio-curcumin. So a multivitamin, some additional vitamin E, fish oils, make sure it’s rich in DHA, 100 to 200 milligrams per capsule and and make sure it’s a well, a well-made fish oil, so it’s fresh. And you can do krill. Certainly, certain krill products are fantastic for the brain because you’re also getting, choline, for memory functions and to do a well absorbed turmeric and you’re set. So in any event, thanks for listening to this episode of the InViteⓇ Health Podcast. You can find all the episodes for free wherever you listen to podcasts and please subscribe and leave a review or just go to, invitehealth.com/podcast. You can also find invite as InVite Health on Twitter and Instagram and Facebook. I want to thank you for listening to today’s episode. Hope to see you next time, on another future episode of InViteⓇ Health Podcast. Jerry Hickey signing off. Have a great day.† [00:25:44]