Your Road to Wellness


Improve Your Memory By Reducing Oxidative Stress

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Oxidative stress occurs when there are too many oxidants and not enough antioxidants to protect the tissue from damage.

Therefore, oxidative stress been recognized as playing a major role in neurodegenerative diseases like Alzheimer’s disease (Manoharan S,, 2016, Hroudova J,, 2014, Chen X,, 2012).

All tissue including nerves are exposed to free radicals from the body’s own metabolism as well as from the outer environment.

It has been found that cognitive function positively correlates with antioxidant levels in patients with mild cognitive impairment (Baldeiras I,, 2008). This research also shows that most of the oxidative changes found in mild Alzheimer’s disease are already present in mild cognitive impairment. The progression of Alzheimer’s disease might be accompanied by antioxidant depletion.

Neurons which are the major cells of the nervous system are susceptible to direct injury from free radicals. But also, they are indirectly susceptible. Oxidative stress activates mechanisms that result in inflammation causing additional damage (Wang JY,, 2006).

I think you agree that it is crucial to have good antioxidant protection to protect your nervous system from injury.

Glutathione is an important antioxidant the body is producing which is present in the brain and other tissue.

Research has demonstrated that increased cellular levels of glutathione protect neurons against damage from oxidation. It also protects the loss of mitochondrial function (Boyd-Kimball D,, 2005). The mitochondria is the energy producing entity of the cell and is very important.

Neuronal death has been associated with glutathione depletion in nerve cells (Abramov AY,, 2003).

Glutathione is a very effective antioxidant. But, there is one problem. The body is producing less of it as we get older. We need more protection as we get older, not less.

There is, however, an effective way to supply glutathione to your cells, and that is by using S-Acetyl Glutathione.

S-Acetyl Glutathione is the only form of glutathione that has been found to get into the cells where it is needed (Caccaiatore I,, 2010). This could provide you with valuable protection.


Manoharan, S., Guillemin, G. J., Abiramasundari, R. S., Essa, M. M., Akbar, M., & Akbar, M. D. (2016). The role of reactive oxygen species in the pathogenesis of Alzheimer’s disease, Parkinson’s disease, and Huntington’s disease: a mini reviewOxidative medicine and cellular longevity2016.

Hroudová, J., Singh, N., & Fišar, Z. (2014). Mitochondrial dysfunctions in neurodegenerative diseases: relevance to Alzheimer’s diseaseBioMed research international2014.

Chen, X., Guo, C., & Kong, J. (2012). Oxidative stress in neurodegenerative diseasesNeural regeneration research7(5), 376.

Baldeiras, I., Santana, I., Proença, M. T., Garrucho, M. H., Pascoal, R., Rodrigues, A., … & Oliveira, C. R. (2008). Peripheral oxidative damage in mild cognitive impairment and mild Alzheimer’s disease. Journal of Alzheimer’s Disease15(1), 117-128.

Wang, J. Y., Wen, L. L., Huang, Y. N., Chen, Y. T., & Ku, M. C. (2006). Dual effects of antioxidants in neurodegeneration: direct neuroprotection against oxidative stress and indirect protection via suppression of gliamediated inflammation. Current pharmaceutical design12(27), 3521-3533.

Boyd‐Kimball, D., Sultana, R., Abdul, H. M., & Butterfield, D. A. (2005). γ‐glutamylcysteine ethyl ester‐induced up‐regulation of glutathione protects neurons against Aβ (1–42)‐mediated oxidative stress and neurotoxicity: Implications for Alzheimer’s disease. Journal of neuroscience research79(5), 700-706.


Glutathione is your primary defense against aging.

It’s a very effective antioxidant that the body makes to protect itself from free radical damage (oxidative stress). You can take this to help repair cells that are damaged by stress, radiation, pollution, infection, and other illnesses.

Research has established increased oxidative damage from lipid peroxidation as well as protein, DNA and RNA oxidation in areas of the brain has as early events in Alzheimer’s disease (Markesberry WR, Lovell MA, 2007).


Improve Your Memory By Reducing Inflammation

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You don’t have to have severe inflammation for it to affect your memory.

What is called low grade inflammation will increase certain inflammatory markers which have shown to be good indicators of how well we will perform when it comes to cognition and memory related tasks.

Endothelial dysfunction which means dysfunction of the inner lining of the blood vessel wall, and low grade inflammation show a connection between vascular risk factors and cognitive function (Heringa SM,, 2014).

In addition, individuals with increased inflammation, as measured with CRP one of the inflammatory markers, were found to have decreased recognition memory and decreased volume of a certain area of the brain (Bettcher BM,, 2012).

Moreover, specific inflammatory markers are associated with mild cognitive impairment. These markers also show how systemic inflammation impacts cognition (Trollor JN,, 2010). That being said, systemic inflammation is the type of inflammation that is present in the whole body. This is different from having a swollen inflamed joint. Most people don’t even know they have a problem with this type of inflammation. However, it is very common.

Hs-CRP is an inflammatory marker which is recognized as a risk factor for cardiovascular disease. But, it has also shown to be associated with decreased executive function like planning and carrying out tasks (Wersching H,, 2010).

Furthermore, measurements of hs-CRP has even predicted poorer memory in women 12 years later (Komulainen P,, 2007).

Hs-CRP is a very inexpensive blood test which will help you determine if you have increased low grade inflammation. You can also determine if you are at increased risk for memory impairment later in life. If the hs-CRP is increased, then it can also mean that you have increased risk for cardiovascular disease.

Next time you have a checkup at your doctor, I would recommend that you have it tested.

I suggest that you implement strategies to keep your inflammation low. This is mainly because inflammation will increase your risk for all chronic diseases.

In, conclusion, a healthy lifestyle and especially a low glycemic index, high nutrient, plant based diet would be very beneficial for you.


Heringa, S. M., Van den Berg, E., Reijmer, Y. D., Nijpels, G., Stehouwer, C. D. A., Schalkwijk, C. G., … & Dekker, J. M. (2014). Markers of low-grade inflammation and endothelial dysfunction are related to reduced information processing speed and executive functioning in an older population–the Hoorn StudyPsychoneuroendocrinology40, 108-118.

Bettcher, B. M., Wilheim, R., Rigby, T., Green, R., Miller, J. W., Racine, C. A., … & Kramer, J. H. (2012). C-reactive protein is related to memory and medial temporal brain volume in older adults. Brain, behavior, and immunity26(1), 103-108.

Wersching, H., Duning, T., Lohmann, H., Mohammadi, S., Stehling, C., Fobker, M., … & Deppe, M. (2010). Serum C-reactive protein is linked to cerebral microstructural integrity and cognitive functionNeurology74(13), 1022-1029.

Komulainen, P., Lakka, T. A., Kivipelto, M., Hassinen, M., Penttilä, I. M., Helkala, E. L., … & Rauramaa, R. (2007). Serum high sensitivity C-reactive protein and cognitive function in elderly womenAge and Ageing36(4), 443-448.

Trollor, J. N., Smith, E., Baune, B. T., Kochan, N. A., Campbell, L., Samaras, K., … & Sachdev, P. (2010). Systemic inflammation is associated with MCI and its subtypes: the Sydney Memory and Aging StudyDementia and geriatric cognitive disorders30(6), 569-578.

Learn To Eat Program:

Recommendations that work. Improve your memory with the food you eat. This is not a regular diet program.

Improve Your Memory By Improving Circulation

Posted by on Brain, General Health, Memory | 0 comments


Good circulation and blood flow are important for all tissue including the brain.

It is the blood that provides the nutrients to the tissue and removes the waste products.

Based on a recent research, atherosclerosis of the carotid artery, that’s deposits in the artery which goes up to the brain, has been associated with worse cognition among those at higher risk for Alzheimer’s disease (Gardener H,, 2017).

Another study found that stenosis of the carotid artery was associated with cognitive impairment. It is independent of other known vascular risk factors for vascular cognitive impairment (Lai BK,, 2017).

In addition, patients with carotid artery plaque instability have shown vascular cognitive decline. Moreover, it also predicted the decline (Dempsey RJ,, 2017). This means dangerous unstable deposits in the artery wall are also bad for cognition.

The following research is interesting because it shows how important it is to have good circulation to the brain.  In this study, the researchers removed unstable plaque in a group of patients with vascular cognitive decline (Dempsey RJ,, 2017). A year after the surgery these patients showed significant improvement in 2 tests, and no further decline in cognitive function.

Triglycerides are known to be related to cardiovascular risk. In this study, triglycerides were also found to be inversely correlated with executive function (Parthasarathy V,, 2017). Executive function is the skill which enables us to plan, focus and achieve goals.

As you probably agree, circulation is as important for the brain as it is for the heart.

One important habit that will have a big impact on circulation is the type of food we eat.


Lal, B. K., Dux, M. C., Sikdar, S., Goldstein, C., Khan, A. A., Yokemick, J., & Zhao, L. (2017). Asymptomatic carotid stenosis is associated with cognitive impairmentJournal of Vascular Surgery.

Gardener, H., Caunca, M. R., Dong, C., Cheung, Y. K., Elkind, M. S., Sacco, R. L., … & Wright, C. B. (2017). Ultrasound Markers of Carotid Atherosclerosis and Cognition: The Northern Manhattan StudyStroke48(7), 1855-1861.

Dempsey, R. J., Jackson, D. C., Wilbrand, S. M., Mitchell, C. C., Berman, S. E., Johnson, S. C., … & Hermann, B. P. (2017). The Preservation of Cognition 1 Yr After Carotid Endarterectomy in Patients With Prior Cognitive DeclineNeurosurgery.

Parthasarathy, V., Frazier, D. T., Bettcher, B. M., Jastrzab, L., Chao, L., Reed, B., … & Kramer, J. H. (2017). Triglycerides Are Negatively Correlated With Cognitive Function in Nondemented Aging Adults.

Dempsey, R. J., Varghese, T., Jackson, D. C., Wang, X., Meshram, N. H., Mitchell, C. C., … & Wilbrand, S. M. (2017). Carotid atherosclerotic plaque instability and cognition determined by ultrasound-measured plaque strain in asymptomatic patients with significant stenosis. Journal of Neurosurgery, 1-9.

Learn To Eat Program:

Recommendations that work. Reduce stress with the

food you eat. This is not a regular diet program.

How To Improve Your Memory

Posted by on Brain, Memory | 0 comments


We have several factors affecting memory and cognition.

There are 4 important factors we have control over.

First important factor is the blood supply to the brain. This factor means good circulation, providing the necessary nutrients to the nervous system and removing waste products (Lal BK,, 2017).


Improve your cognition and mood.

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As more people live longer it is important to do what we can to help prevent dementia and improve our mood.

In a study involving 60 healthy participants between the age of 60 and 80 years, the use of curcumin for cognition and mood was investigated (Cox KH, et al. 2015). Working memory and mood was found to be significantly better after taking curcumin for 4 weeks.

Not only that, but both total cholesterol and LDL cholesterol were significantly reduced.

The curcumin used was better absorbed than the regular form of curcumin.

Sometimes it can be easy to implement something that can make a significant difference for the better.

Cox KH1, Pipingas A1, Scholey AB2. Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population. J Psychopharmacol. 2015 May;29(5):642-51. doi: 10.1177/0269881114552744. Epub 2014 Oct 2.

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What is the nocebo effect?

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Can we produce undesirable effects with our mind?

Yes we can, and the nocebo effect is proof of that. It’s the opposite of the placebo effect which is producing desirable effects.

This study is an example of how the mind can increase pain perception. (Schmid J, et al. 2013). In this research functional MRI was used to evaluate the response after an intravenous application of an inert substance with either positive instructions of pain relief or negative instructions of pain increase.

The negative instructions significantly increased the pain, while the positive instructions significantly decreased the pain. Different areas of the brain were also found to be activated depending on the instructions, if they were positive or negative. Depending on what you focus on, you get results accordingly.

Be aware of what you are focusing on and what you are thinking about because what you put your attention on, you will get more of.

It’s easy to start to think in unproductive ways, but it can pay off to be more aware. If you catch yourself thinking destructive thoughts get in the habit of changing it immediately.

This is only a matter of training.


Schmid J1, Theysohn N, Gaß F, Benson S, Gramsch C, Forsting M, Gizewski ER, Elsenbruch S. Neural mechanisms mediating positive and negative treatment expectations in visceral pain: a functional magnetic resonance imaging study on placebo and nocebo effects in healthy volunteers. Pain. 2013 Nov;154(11):2372-80. doi: 10.1016/j.pain.2013.07.013. Epub 2013 Jul 16.