Your Road to Wellness


Change The Structure Of Your Brain And Improve Your Memory With This Fat

Posted by on Body fat, Fat, Fish Oil, General Health, Memory, Omega-3, fish oil, Stay healthy | 0 comments


You may think it sounds too good to be true to be able to change your brain structure by only eating a certain type of fat.

The following research is however of very high-quality and included structural neuroimaging, cognitive performance testing, vascular markers and additional blood tests (Witte AV,, 2014).

65 healthy participants 50 to 75 years took either fish oil or a placebo for 26 weeks.


The results showed a significant increase in executive function after taking the fish oil for 26 weeks when compared to the placebo.

Even more interesting, the fish oil had beneficial effects on white matter microstructural integrity and gray matter volume.

Not only that, it also had beneficial effects on the carotid intima media thickness and diastolic blood pressure.

The carotid intima media is the inner layer of the blood vessel wall.

How much fish oil did they take?

They only took 2.2 g a day to get all those benefits.


If you want to add more things which will have a beneficial effect on your brain structure, you can add aerobic exercise and cognitive stimulation.

The participant in this study had mild cognitive impairment.

Compared to the control group, the participants taking an omega-3 fatty acid supplement and participating in aerobic exercise and cognitive stimulation increased or preserved gray matter volume (Kobe T,, 2016).

Gray matter volume decreased in the control group.

Sometimes you don’t have to make a lot of changes to get a lot of benefits.




Köbe T, Witte AV, Schnelle A, Lesemann A, Fabian S, Tesky VA, Pantel J, Flöel A. Combined omega-3 fatty acids, aerobic exercise and cognitive stimulation prevents decline in gray matter volume of the frontal, parietal and cingulate cortex in patients with mild cognitive impairment. Neuroimage. 2016 May 1;131:226-38.

Witte AV, Kerti L, Hermannstädter HM, Fiebach JB, Schreiber SJ, Schuchardt JP, Hahn A, Flöel A,

Long-chain omega-3 fatty acids improve brain function and structure in older adults.
Cereb Cortex. 2014 Nov;24(11):3059-68.



Better Fish Oil

The anti-inflammatory effects of Omega 3 fatty acids are well known. Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources.



Improve Your Memory By Improving Brain Circulation

Posted by on Anti-aging, General Health, Health, Memory, Resveratrol, Womens health | 0 comments


Resveratrol supplementation has shown to improve executive function and memory in older adults (Thaung Zaw JJ.,, 2017).

The benefits were due to improved cerebral perfusion, circulation in the brain.

When 80 post-menopausal women were supplementing with trans-resveratrol or a placebo for 14 weeks, the researchers found that the women taking the resveratrol had significant improvements in verbal memory and overall cognitive function (Evans HM,, 2017).

The researchers also measured cerebrovascular responsiveness and found an increase of 17% in the women taking resveratrol.

The dosage producing the improvements was low.


Only 75 mg of resveratrol taken twice a day was required to produce the results.

Post-menopausal women are at a higher risk for memory loss because of hormonal changes.

The bioavailability of resveratrol is low. That can, however, be greatly improved by using a methylated form of resveratrol (Wen X, Walle T, 2017).




Evans HM, Howe PR, Wong RH. Clinical Evaluation of Effects of Chronic Resveratrol Supplementation on Cerebrovascular Function, Cognition, Mood, Physical Function and General Well-Being in Postmenopausal Women-Rationale and Study Design. Nutrients. 2016 Mar 9;8(3):150.


Thaung Zaw JJ, Howe PRC, Wong RHX. Does phytoestrogen supplementation improve cognition in humans? A systematic review. Ann N Y Acad Sci. 2017 Sep;1403(1):150-163.


Wen X, Walle T. Methylated flavonoids have greatly improved intestinal absorption and metabolic stability. Drug Metab Dispos. 2006 Oct;34(10):1786-92.

Resveratrol SC

Anti-Aging Formula

Resveratrol is found in the skin of grapes, but also in other various plants. It is known as an antioxidant and got a lot of attention when a study on mice showed that resveratrol increased their lifespan spite of a high fat, high-calorie diet. Some of the changes included improved insulin sensitivity, increased number of mitochondria (the energy producing entity of the cell) and improved motor function (they moved better).


How To Improve Your Memory By Drinking These 2 Things

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

Coffee and tea are 2 very common beverages that people drink daily. Most people, however, drink either coffee or tea, but rarely both.

Interesting research shows that you may get more benefits if you drink both coffee and tea on a regular basis.

Coffee and tea, and especially green tea provide antioxidants.

The most common ones are polyphenols in coffee and catechins in tea.

Coffee and tea also contain caffeine, but tea also contains L-theanine which is an amino acid.

Theanine provides additional benefits.

When 50 mg of caffeine was studied with or without 100 mg of L-theanine, it showed that caffeine improved subjective alertness and accuracy (Owen GN,, 2008). The caffeine and L-theanine combination improved both speed and accuracy of performance.

People drinking 3-5 cups of coffee daily at midlife provided good observations to have a decreased risk of dementia and Alzheimer’s disease by about 65% at late-life (Eskelinen MH, Kivipelto M., 2010).


Caffeine is beneficial.

Research has also shown that the moderate amount of caffeine found in coffee protected against both cardiovascular disease and Alzheimer’s disease (You DC,, 2011).

Both coffee and tea have a protective effect on the nervous system. They also have been associated with a lower risk of Parkinson’s disease (Hu G,, 2007).

How To Improve Memory By Drinking Tea and Coffee

How to improve your memory can be as simple as drinking coffee and tea daily. If you are already doing that, you may even want to increase the amount you are drinking, unless you are very sensitive to caffeine.

You should not drink either coffee or tea too late in the day, since the caffeine may affect your sleep. Moreover, you will spend more than 6 hours to eliminate caffeine from your body.


Eskelinen, M. H., & Kivipelto, M. (2010). Caffeine as a protective factor in dementia and Alzheimer’s disease. Journal of Alzheimer’s Disease, 20(s1), S167-S174.

You, D. C., Kim, Y. S., Ha, A. W., Lee, Y. N., Kim, S. M., Kim, C. H., … & Lee, J. M. (2011). Possible health effects of caffeinated coffee consumption on Alzheimer’s disease and cardiovascular disease. Toxicological research, 27(1), 7.

Hu, G., Bidel, S., Jousilahti, P., Antikainen, R., & Tuomilehto, J. (2007). Coffee and tea consumption and the risk of Parkinson’s disease. Movement Disorders, 22(15), 2242-2248.

Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional neuroscience, 11(4), 193-198.

If you like to drink green tea, you should drink it rather than taking it in capsule form. But, if you don’t like drinking tea, capsules are a good alternative.


Read this for more information…

3 Reasons Why Improving Insulin Sensitivity Will Improve Your Memory

Posted by on Brain, Insulin resistance, Memory | 0 comments

An association between hyperglycemia (which is high blood glucose levels) and cognitive dysfunction have been found in relatively healthy older individuals (Umegaki H,, 2017). Insulin resistance which happens when the insulin sensitivity in your tissue decreases was found to be associated with memory impairment and the individuals with diabetes were worse.

The research makes it clear that if you want to improve your memory or prevent it from getting worse, you need to implement strategies to improve insulin sensitivity.

Even in young adults, hyperglycemia is associated with subtle brain injury and impaired memory and attention (Weinstein G,, 2015).

When you eat a meal consisting of high glycemic index carbohydrates, your blood glucose levels will increase too much.

While you may tolerate that occasionally, eating that way every day will affect your insulin sensitivity, and it will not be good for your memory.

It has been proposed that toxins generated by insulin resistance transit across the blood-brain barrier into the brain, where they induce insulin resistance to the brain tissue, creating inflammation and cell death (De La Monte SM, 20120.)

Diets high in trans-fat and saturated fat adversely affect cognition. Fruit, vegetables, cereal, and fish are associated with lower risk of dementia and better cognition (Parrot MD, Greenwood CE, 2007). As you get more insulin resistant, ingestion of rapidly absorbed, high-glycemic index carbohydrates increase oxidative stress and inflammatory compounds.

Cereals were listed as associated with lower risk. But, you have to be careful with cereals because most cereals are not low glycemic index. For that reason, cereals may adversely affect your insulin sensitivity and not be your best choice. That does not mean you should avoid all carbohydrates. There are some healthy, very low glycemic index carbohydrates like beans, lentils, and vegetables.                                                                                                           

Also keep in mind that fish is contaminated now, especially with mercury. Contaminants have shown to interfere with the benefits of fish. It is better to use a high-quality fish oil to increase your omega 3 fatty acid intake. If you eat fish, wild salmon is still your best choice.

This is a summary of the 3 reasons why improving insulin sensitivity will improve your memory.                

Increasing insulin sensitivity and eating low glycemic index food, what you eat will not increase your blood glucose that high. It will also not increase oxidative stress and inflammatory compounds. You will end up with less cell death and brain damage and instead see the improved memory.


Umegaki, H., Makino, T., Uemura, K., Shimada, H., Hayashi, T., Cheng, X. W., & Kuzuya, M. (2017). The associations among insulin resistance, hyperglycemia, physical performance, diabetes mellitus, and cognitive function in relatively healthy older adults with subtle cognitive dysfunctionFrontiers in aging neuroscience9.

Weinstein, G., Maillard, P., Himali, J. J., Beiser, A. S., Au, R., Wolf, P. A., … & DeCarli, C. (2015). Glucose indices are associated with cognitive and structural brain measures in young adults. Neurology84(23), 2329-2337.

Suzanne, M. (2012). Metabolic derangements mediate cognitive impairment and Alzheimer’s disease: role of peripheral insulin resistance diseases. Panminerva medica54(3), 171.

Parrott, M. D., & Greenwood, C. E. (2007). Dietary influences on cognitive function with aging. Annals of the New York Academy of Sciences1114(1), 389-397.

Greenwood, C. E., & Winocur, G. (2005). High-fat diets, insulin resistance and declining cognitive function. Neurobiology of aging26(1), 42-45.

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 Reducing Oxidative Stress

Posted by on Brain, Memory, Stress | 0 comments

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

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

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.