Your Road to Wellness

Memory

How does exercise compare with other activities for affecting memory?

Posted by on 9:00 am Exercise, Memory | 0 comments

Young woman running in green park

 

Brain-derived neurotrophic factor (BDNF) which is a protein, plays an important role in neuronal
survival and growth which is essential for learning and memory (Bathina S, Das UN, 2015).

Research suggests that physical exercise can affect BDNF levels both in the blood and the
brain, but how effective is exercise when compared with cognitive training, and mindfulness
practice?

 

 

That’s exactly what the following study investigated.
The participants were nineteen healthy older adults (Hakansson K, et.al., 2017).
They participated in 35-minute sessions of physical exercise, cognitive training, and mindfulness
practice in a crossover study.

 

BDNF

 

The researchers showed that a single bout of physical exercise had a significantly larger
impact on blood BDNF levels than either cognitive training or mindfulness practice in the same persons.

 

Exercise needs to be a part of a healthy lifestyle for several reasons, memory is one.

 

References

Bathina S, Das UN, Brain-derived neurotrophic factor and its clinical implications. Arch Med Sci.
2015 Dec 10;11(6):1164-78.

 

Håkansson K, Ledreux A, Daffner K, Terjestam Y, Bergman P, Carlsson R, Kivipelto M, Winblad
B, Granholm AC, Mohammed AK. BDNF Responses in Healthy Older Persons to 35
Minutes of Physical Exercise, Cognitive Training, and Mindfulness: Associations with
Working Memory Function. J Alzheimers Dis. 2017;55(2):645-657.

This has shown to improve memory performance, and it does not require much effort.

Posted by on 9:00 am Memory, Resveratrol | 0 comments

resveratrol

 

This research tested whether supplementation of resveratrol would enhance memory
performance in older adults (Witte AV, et.al., 2014).
The participants were 23 healthy overweight females and males 50-75 years old which were
matched to 23 participants given a placebo.
The study went on for 26 weeks, and the dose of resveratrol used was 200 mg per day.

 

 

At the beginning and at the end of the study period, the participants underwent memory tasks
and neuroimaging to assess volume, microstructure, and functional connectivity of the
hippocampus, a key region implicated in memory functions.
Glucose, lipid metabolism, inflammation, neurotrophic factors, and vascular parameters were
also evaluated.
The researchers reported a significant effect from taking resveratrol on retention of words over
30 min compared with the placebo.

 

placebo

 

In addition, resveratrol led to significant increases in hippocampal functional connectivity,
decreases in glycosylated hemoglobin (HbA1c) and body fat, and increases in leptin when
compared with the placebo.
HbA1c is a measurement of long term glucose control, and leptin is a hormone that regulates
appetite. An increase in leptin will usually make you less hungry.
To both see an improvement in memory and glucose metabolism just from taking
resveratrol is very interesting.

 

Reference:

Witte AV1, Kerti L2, Margulies DS3, Flöel A, Effects of resveratrol on memory performance,
hippocampal functional connectivity, and glucose metabolism in healthy older adults.J Neurosci.
2014 Jun 4;34(23):7862-70.

Can your blood glucose levels affect your memory?

Posted by on 9:00 am Bloodsugar, Memory | 0 comments

blood glucose measuring

 

We know that type 2 diabetes is related to abnormal brain aging.
The following research was investigating how the glycemic load of a diet and blood glucose
were affecting cognition (Seetharaman S, et.al., 2015).
838 healthy adults 50 years old or older were followed for 16 years.
This is what the researchers found.
High blood glucose was related to poorer overall performance on perceptual speed as
well as greater rates of decline in general cognitive ability, perceptual speed and verbal
ability.

 

 

A high glycemic load diet also played a role which is logical, since eating food which is raising
the blood glucose to a high level will with time result in elevated blood glucose levels.
What about blood glucose levels still in the normal range, but high normal? Can that also be
destructive to the brain?
This study was conducted to determine whether blood glucose levels in the high normal range
were affecting brain volumes, and if this also was associated with cognitive performance
(Mortby ME, et.al., 2013).
210 cognitively healthy individuals 68-73 years old without diabetes, glucose intolerance or
metabolic syndrome was assessed.

 

glucose level

Higher blood glucose levels in the normal range were associated with lower grey/white
matter volumes in the frontal cortices.
These findings were also associated with poorer cognitive performance.
Who wants to have a smaller brain?
It’s smart to implement a high nutrient low glycemic index diet as early a possible.

 

References:

Mortby ME, Janke AL, Anstey KJ, Sachdev PS, Cherbuin N, High “normal” blood glucose is
associated with decreased brain volume and cognitive performance in the 60s: the PATH
through life study. PLoS One. 2013 Sep 4;8(9):e73697.
Seetharaman S, Andel R, McEvoy C, Dahl Aslan AK, Finkel D, Pedersen NL. Blood glucose,
diet-based glycemic load and cognitive aging among dementia-free older adults. J Gerontol A
Biol Sci Med Sci. 2015 Apr;70(4):471-9.

Can your blood glucose regulation affect your memory?

Posted by on 12:45 pm Bloodsugar, BMJ Formula, Cognition, Dementia, Diabetes, Diet, Diet, Glucose, Health Risk, Insulin resistance, Memory, Wellness | 0 comments

This study investigated how the ability to control the levels of blood glucose was related to mood and cognition (Young H, Benton D, 2014).

155 adults, aged 45-85 years,  without a diagnosis of diabetes, were given an oral glucose tolerance test and cognitive tests. 

The researchers found that those with poorer glucose tolerance forgot more words and had slower decision times, but only if they were 61 years or older. 

The next study on the same topic included 93 healthy male and female non-diabetic participants who ranged in age from 55 to 88 years (Messier C, 2010). 

The researchers measured cognitive function as well as other things. The participants also had a glucose tolerance test during which glucose and insulin were measured.This was done after drinking a saccharin solution and on another occasion after drinking a glucose solution (50 g).

The results showed that progressively worse glucose regulation predicted poorer performance on measures of working memory and executive function.

The researchers stated that the results suggest that cognitive functions may be impaired before gluco-regulatory impairment reaches levels consistent with a type 2 diabetes diagnosis.

The change from being insulin sensitive to being insulin resistant is a gradual process. This shows that it is really important to keep your blood glucose at a low and normal level not only after you have fasted, but also after eating. Ideally it should be below 90 two hours after a meal.

The sooner you  implement strategies to stay insulin sensitive the better it is.

You can stay insulin sensitive by making changes to the way you eat and by incorporating exercise into your routine.

References

Messier C, Tsiakas M, Gagnon M, Desrochers A. Effect of age and glucoregulation on cognitive performance. J Clin Exp Neuropsychol. 2010 Oct;32(8):809-21.

Young H, Benton D.The nature of the control of blood glucose in those with poorer glucose tolerance influences mood and cognition. Metab Brain Dis. 2014 Sep;29(3):721-8.

 

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

Do you want a bigger brain and better memory?

Posted by on 7:33 am Alzheimer’s, Anti-Aging, Cognition, Dementia, Exercise, General Health, Memory, Research, Stay healthy, Wellness | 0 comments

 

Is it really possible to increase the size of the brain later in life?

Data from a randomized controlled study of 155 older women, who participated in 52 weeks of resistance training showed reduced cortical white matter atrophy on MRI scans when compared with the control  group (Best JR, et.al., 2015).

This means that they ended up with a bigger brain than they would have had if they had not done the resistance exercise.

Twice-weekly resistance training also promoted memory and increased peak muscle power when they were followed up after 2 years.

The control group did balance and toning.

If you instead prefer aerobic type of exercise, that may also improve your cognition.

Research showed that an individual’s cardio-respiratory fitness was a better predictor of cognitive gains than the exercise dose (Vidoni ED, et.al., 2015).

To improve cardio-respiratory function you can do regular aerobic exercise, or you can do high intensity short interval training which will save you time.

This study compared the effects of long slow distance training with high-intensity interval training in rowers (Ní Chéilleachair NJ, et.al., 2017).

High intensity short interval training was more effective than long and slow distance training in improving performance and aerobic characteristics.

References

Best JR, Chiu BK, Liang Hsu C, Nagamatsu LS, Liu-Ambrose T.Long-Term Effects of Resistance Exercise Training on Cognition and Brain Volume in Older Women: Results from a Randomized Controlled Trial. J Int Neuropsychol Soc. 2015 Nov;21(10):745-56.

Vidoni ED, Johnson DK, Morris JK, Van Sciver A, Greer CS, Billinger SA, Donnelly JE, Burns JM,Dose-Response of Aerobic Exercise on Cognition: A Community-Based, Pilot Randomized Controlled TrialPLoS One. 2015 Jul 9;10(7):e0131647.

Ní Chéilleachair NJ1,2, Harrison AJ2, Warrington GD,HIIT enhances endurance performance and aerobic characteristics more than high-volume training in trained rowers.J Sports Sci. 2017 Jun;35(11):1052-1058

 

Research has shown that sitting for a long time can be bad, but you don’t have to be active for very long to reap huge benefits.

The program Exercise for Maximum Benefits incorporates the latest research to be sure that you really get maximum benefits.

Click here to learn more.

Reduce memory loss by taking this

Posted by on 11:55 pm Anti-aging, BMJ Formula, Brain, Memory | 0 comments

Homocysteine, a toxic amino acid, is a risk factor for brain atrophy, cognitive impairment and dementia. Homocysteine can however be lowered by using certain B vitamins.

The reason for the following research was to investigate if B vitamins can slow the rate of brain atrophy in subjects with mild cognitive impairment (Smith AD, et.al., 2017).

The participants were over 70 years old and had mild cognitive impairment. MRI scans of the brain were used to measure the rate of atrophy over 2 years.

The treatment group was given vitamin B12, folic acid and B6 and compared to a placebo group.

The researchers concluded that elderly people with mild cognitive impairment can slow brain atrophy using homocysteine lowering B vitamins.

Research with a 3 year follow up on men, found that high homocysteine levels were associated with cognitive decline (Tucker KL, et.al., 2005).

Blood levels of vitamin B6, B12 and folate were associated with cognitive decline and especially folate was found to be protective in this study.

Taking a high-quality vitamin B complex can be very helpful. Ideally you should take a formula which contains the metabolite of folic acid, 5-methyltetrahydrofolate, since it is quite common not to metabolize folic acid well.

References
Smith AD, Smith SM, de Jager CA, Whitbread P, Johnston C, Agacinski G, Oulhaj A, Bradley KM, Jacoby R, Refsum H. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS One. 2010 Sep 8;5(9):e12244.

Tucker KL, Qiao N, Scott T, Rosenberg I, Spiro A 3rd. High homocysteine and low B vitamins predict cognitive decline in aging men: the Veterans Affairs Normative Aging Study. Am J Clin Nutr. 2005 Sep;82(3):627-35

 

 

This is not a regular B vitamin formula.

The B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin) comes in their physiologically active form, making them easier to absorb.

To get your bottle, click here.