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Take Heart: Foods for the Aging Brain
By Laurine Brown, PhD An Alzheimer's treatment center opened around the corner from my home. An elderly neighbor became one of its first residents. Along with ailing hearts, is Alzheimer's, dementia, or just plain forgetfulness an inevitable price of aging, many of us wonder? Instead of worrying, try stocking your kitchen with heart-healthy foods. “What's my heart got to do with my brain,” you say? Plenty, according to the Alzheimer's Association. In the best review to date of scientific evidence they found that things that are good for the heart (food, exercise) may also keep your brain sharp. Dr. James Joseph, director of the Neuroscience Lab at the Human Nutrition Research Center on Aging at Tufts University, Boston adds that your eyes and other organs will benefit as well. That certainly helps simplify anti-aging menu planning. Inside the Aging Process First, what dulls memory or causes Alzheimers in aging brains? Much is unknown, but amyloid plaque (a goopy substance) likely builds up, causes oxidation and inflammation and kills brain cells. Also, brain cells stop chatting with each other, slowing thought-processing, short-term memory retention, and new cell growth. The good news is that heart-healthy “Brain Foods” may improve brain cell chit-chat, and lessen sensitivity to oxidation and inflammation. Brain Food #1: The Beautiful B's Foods rich in B vitamins lower artery-damaging “homocysteine”(an amino acid in the blood) associated with heart disease. They also may ward off dementia. Tufts researchers found that high levels of homocysteine were associated with poor recall, and nearly double the risk of Alzheimers. Luckily, eating foods rich in B-vitamins (like green leafy vegetables and citrus fruits) lowers homocysteine by breaking it down. One study that followed men 50-85 years old found that high “B-eaters” scored much better on mental tests than low “B-eaters.” Especially helpful were foods high in folate, B6, and B12. Their effects likely go beyond neutralizing homocysteine. For example, folate assists with brain cell division and mental processing and B12 helps make DNA, the cells genetic code. Good sources? Folate: Natural sources include leafy green vegetables (like spinach, kale, turnip greens; also asparagus, broccoli), fruits (like citrus fruits and juices), and dried beans and peas (like lentils, navy beans). Fortified cereals and grains are also good source. B6: Many kinds of foods like fortified cereals, beans, meat, poultry, fish, and some fruits and vegetables. B12: Naturally found only in animal foods like fish, meat, poultry, eggs, milk products. Fortified breakfast cereals valuable source for vegetarians. Note: Up to 30% of people over age 50 may have problems absorbing B12 from food-bound sources, due to low stomach acids (acid helps release B12 from food proteins rendering it free to be absorbed). Thus, a multivitamin supplement which usually includes “unbound” synthetic B12 may be warranted, in addition to B-rich food. (B12 injections are recommended by physicians in some cases). Brain Food #2: Fish for Thought We've heard about the heart-healthy benefits of fatty fish. “Fish-is-brain-food” folklore may also be true. One kind of omega 3 fatty acid, DHA (docosahexaenoic acid) seems especially important. We know that DHA aids infant brain development. Modeling human breast milk, baby formulas are now being fortified with DHA. At the other end of the age range, elderly people with dementia measure less DHA in their brain and blood. A study of nearly 900 people found that people with higher levels of DHA in blood were 47% less likely to develop dementia compared with those with less. Another study of 3700 people in Chicago found that several fish meals a week slowed memory loss. Omega 3 fats make cell membranes less tightly packed and more “fluid” which is good for the heart, and neurotransmitters. One to three fatty fish meals a week are recommended. Good sources? Fatty fish of cold water varieties like salmon, tuna, mackerel, herring and sardines. Note: Due to concerns with heavy metal contamination (e.g., mercury) scientists caution about more frequent consumption. Fish oil capsules (screened for heavy metals) are also an option. Brain Food #3: Berry Good Inflammation and oxidative stress are really at the heart of every major disease you can think of regarding aging (brain, heart, eye, etc.), Dr. Joseph tells us. A bowl of berries can help. How? First, berries contain antioxidants which given them (and other fruits and veggies) those bright colors. Antioxidants “mop up” damage from reactive molecules that cause oxidative stress. Second, receptors on the brain's surface grow less sensitive to chemical messengers as we age, and berries enhance networking between neurons for better memory and learning. In studies at Tufts on aging rats, berries boost brain performance and lessen oxidative damage. But you don't have a rat brain? Try the berries anyway. They taste so berry good and scientists think they may well help. Good choices? Blueberries top the list, with Concord grapes, cranberries, and strawberries showing promise. Certainly there lots more we haven't yet studied. Why not throw in a few more servings of any colorful fruit or veggie to boost your antioxidant octane even more. Note: Can you get your antioxidants from bottled pills? Most researchers caution that food sources are more effective than supplements for reasons that are not entirely clear. Brain Food #4: Move it! Interestingly, many studies demonstrate movement-brain benefits. Exercise during the middle years may help protect the brain later in life. For example, a Swedish study followed exercise practices of nearly 1500 people in their 30s, 40s, and 50s. When they reached age 65-79, those who had exercised at least twice a week were 60% less likely to develop Alzheimer's than low exercisers. Even daily short brisk walks may help, according to a study of 1700 people 65+ years. Seniors who exercised moderately for 15 minutes daily were 30% less likely to show mental decline. So move it, instead of losing it. And throw in a bit of “grey-matter” flexing (puzzles, reading) along with muscle flexing, B's, fish and berries to round out the Brain Food menu. References o Flaherty, J. Feeding the Aging Brain: the Heart Head Connection. Tufts Nutrition. Volume 7. No 2., Spring 2006, p9-13.
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