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What
is Brain Health?
Day
to day living and the normal mental thought processes we have are
very important to us. Our brain controls these thoughts and so much
more- thinking, feeling, remembering, working, and playing –
even sleeping. When changes to our thoughts, whether it is memory
problems, issues in judgement, poor concentration and awareness,
or impaired abstract thinking, we should take notice. Most people
have attributed this to ‘growing old’ but it is not
always the case; as many people who live into their 90’s age
well, without loss of mental capacities.
The word ‘dementia’
is a broad term that applies to these things in association with
disease or age. Certain factors and medical conditions can contribute
to a change in memory function. Early diagnosis of these is a patient's
best weapon and is of vital importance. If left unchecked and undiagnosed,
these conditions can cause irreversible damage. The following is
a list of factors to consider when assessing memory loss or poor
cognition.
Stress
Everyone experiences a certain amount of stress, and how people
cope with it is extremely important. Major life stress and/or prolonged
stress can impair memory function and contribute to memory loss.
Stress management is crucial because chronic, unbalanced stress
causes elevation of the hormone cortisol. Cortisol has a toxic effect
on the memory center of the brain and can cause memory loss.
Sleep disorders
At least six hours of sleep each night are essential for memory
to perform at its peak. Regular sleep habits also make you less
forgetful.
Alcohol
It is known that alcohol abuse results in memory loss and possibly
dementia. Initially, alcoholics develop short-term memory loss followed
by amnesia, which results in the loss of long-term memory. Although
each individual has a different threshold for alcohol tolerance,
general guidelines identify "moderate" drinking as no
more than two drinks per day for men and one drink per day for women.
Vitamin
B12 deficiency
Vitamin B12 is essential for optimal brain function. A lack of this
vitamin actually can cause permanent damage to brain cells. If you
drink or smoke, you are at an even greater risk of having vitamin
deficiencies (smoking and drinking leach nutrients from the body).
Failure to treat this condition leads to worsening memory loss and
progressive nerve damage.
Drugs
Both prescription and over-the-counter drugs can affect memory function,
as can certain drug interactions. Certain classes of drugs are known
to affect memory and brain function. These include sleeping pills,
anti-anxiety medications, painkillers, antihistamines (allergy medications)
and antidepressants.
Fortunately, memory loss caused by illness or lifestyle choices
can be prevented or remedied.
What are
the symptoms of age-related cognitive decline?
Age related cognitive decline or impairment is a diagnosis for abnormal
mental cognition less severe then dementia for adults over 50. Mild
cognitive impairment refers to problems abnormal for one’s
age, whatever age that might be. May also be called Age-Associated
Memory Impairment (AAMI), Age-Consistent Memory Decline (ARCD),
Benign Senescent Forgetfulness (BSF), Cognitive Decline (Age-Related),
Forgetfulness (Benign Senescent), or Memory Decline (Age-Consistent).
People with ARCD
experience deterioration in memory and learning, attention and concentration,
thinking, use of language, and other mental functions. It need not
be as significant as even to be noticeable by other individuals.
There is a wide range of symptoms from remembering details and the
inability to finish tasks to carrying out activities of daily life
and self care.
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Diagnosis
and Pharmaceutical Interventions
Because there is no laboratory test that can reliably establish
cognition, diagnosis of a cognitive impairment is usually done by
a detailed medical, social and psychological history, with a neurological
and physical examination. A psychological exam or mental status
exam is usually performed.
Pharmaceutical
medications
Though there is no standard drug therapy for cognitive impairment,
several experimental “nootropic” agents may provide
improvements in cognitive function. Nootropic drugs are used specifically
to facilitate learning and memory and might prevent the cognitive
deficits associated with dementias. Many of these medications are
not commonly available, or are available though specialist physicians.
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Lifestyle
and Dietary Modifications
Modifications to your life style can enhance cognitive function.
Maintaining proper physical exercise allows for increased blood
flow to the brain, as well as reduces stress.
Mental exercises and keeping the mind active play an important role
in cognition. This can range from crossword puzzles, taking a class,
reading or being active in a community book club.
Diets high in certain fish are especially good for the brain. These
fish includes salmon, tuna, trout, mackerel, and sardines.
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Nutritional
Factors Shown to be Beneficial
Ginkgo biloba
Ginkgo is one of the most extensively studied nutritional supplements
for neurodegenerative conditions, directly improves brain metabolism,
increases brain blood flow, and provides antioxidant action. It
also has an effect in enhancing neurotransmission, the process that
brain cells communicate with each other.
Dose: 120 – 240 mg of standardized extract
a day
Vitamin
B12
Vitamin B12 (Methylcobalamin) is critical for maintaining myelin,
the protective coat surrounding each neuron.
Dose: 200 mcg a day
Vitamin
E
Vitamin E exhibits profound ability to limit free radical damage
in the brain. Diets rich in Vitamin E have been shown to reduce
the risk of Parkinson’s disease by an incredible 61%, and
to dramatically slow disease progression, especially when given
in conjunction with Vitamin C. It also has slowed the progression
of Alzheimer’s disease significantly. Vitamin E is a general
term for a chemical class known as the tocopherols and tocotrienols.
These compounds are antioxidant and can help reduce the oxidation
process that occurs with atherosclerotic plaques. They seem to better
in a combination of mixed tocopherols instead of alpha tocopherol,
which most vitamin supplements consist of alone.
Dose: 2000 IU / day
Vinpocetine
Vinpocetine, a powerful cognitive enhancer from the Vinca plant,
helps maintain healthy circulation in the brain and accelerates
cerebral metabolism. Vinpocetine also aids memory, increasing the
concentration of certain neurotransmitters involved in memory formation.
By expanding the brain’s blood vessels and optimizing the
blood flow, vinpocetine improves the brain’s access to oxygen
and other essential nutrients thus, maximizing mental performance.
As a potent antioxidant and neuroprotector, vinpocetine limits ongoing
brain damage from free radical production.
Dose: 5-10 mg twice a day
CoQ10
Coenzyme Q-10 measurably increases the efficiency of cellular energy
production. In addition, it serves as a potent brain antioxidant.
Dose: 30-60 mg day
Acetyl L-Carnitine
Acetyl-L-Carnitine, like coenzyme Q-10, enhances neuronal energy
production by transporting fuel sources into the mitochondria –
the energy producing machinery of the neuron. This particularly
benefits damaged brain neurons, which are characterized by decreased
energy producing ability. In addition, acetyl-L-carnitine acts as
an effective antioxidant and been demonstrated to protect laboratory
animals from developing Parkinsonism when they are exposed to chemicals
known to induce the condition.
Dose: 2 grams / day
Phosphatidylserine
PhosphatidylSerine is the subject of many studies around the world,
showing that it improves attention, concentration, short term memory
and imparts a protective effect against stress chemicals.
Dose: 100 -300 mg day
Bacopa
Bacopa strengthens memory and general cognition by enhancing brain
nerve conduction and communication.
Dose: 200-400 mg day
Docosahexaenoic
acid (DHA)
DHA is a long chain fatty acid derived from fish, and is incorporated
into nerve cell membranes. These fatty acids are needed for development
for in the prenatal brain. DHA in particular is important for nerve
tissues.
Dose: 1-3 grams a day.
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Recommended
NaturalMeds Products for Brain Health and Memory
Brain
Sustain Powder
BrainSustain is a powdered supplement that contains N-acetyl cysteine,
phosphatidylserine, acetyl-l-carnitine, coenenzyme Q 10, and ginkgo
extract in a great tasting drink. It also contain nutrients such
as vitamin C, D and E; the minerals calcium, magnesium and potassium.
It comes in a whey or rice protein. It is specifically formulated
to enhance brain performance and promote brain health.
Dose: 2 scoops (25 g) a day Pack size: Whey
powder -330 grams; Rice powder- 600 g
Neuroactives
Made by the makes of BrainSustain, Neuroactives is a capsule alternative.
It contains N-acetyl cysteine, phosphatidylserine, acetyl-l-carnitine,
coenzyme Q 10, and ginkgo extract, but without the extra vitamins.
This product is useful for someone already on a multivitamin.
Dose: 2 capsules twice a day Pack size: 60
capsules
Vitamin
B12 1000 mcg
Methylcobalamin, an active coenzyme form of vitamin B-12, is essential
for cell growth and replication. It is more concentrated than other
forms of B-12 in the cerebral spinal fluid where it can be used
by the central nervous system. This form is cherry flavored; and
dissolved under the tongue instead of swallowed for greater absorption.
Dose: 1 tablet a day Pack size: 60 tablets
Vitamin
E Mixed tocopherols 400 IUs
Vitamin E is a fat-soluble vitamin that is one of the body's chief
antioxidants, helping to protect cell membranes against oxidation.
This product has the addition of mixed tocopherols, of which Vitamin
E is related.
Dose: 2 softgels with food two to three times
a day Pack size: 50 softgels
CoQ10
30 mg
Coenzyme Q10 is essential to human life. It plays a role in energy
production cycles that converts food into energy. It is best taken
with food, especially with a food that contains fat, as it improves
absorption.
Dose: 2 capsules with meals a day Pack size:
30 and 60 capsules
DHA
450 mg
DHA or docasahexaenoic acid, is an omega-3 fatty acid and a component
of fish oils.
It is incorporated into cells of the nervous system and brain more
than any other oil or fatty acid.
Dose: 2 capsules Pack size: 90 capsules
Memorin
This Ayurvedic herbal formula contains Ginkgo biloba which has been
shown to increase circulation to the brain, in addition to Bacopa,
an herb used for memory enhancement.
Dose: 1 capsule three times a day Pack size: 60 capsules
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