October 2020 | MindBodyGreen  The study, published in the Journal of Clinical Endocrinology and Metabolism, found when people with type 2 diabetes improve their blood sugar levels, they also show improvements in cognitive functioning and memory. Click here to read the full article.

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September 2020 | Neurology Clinical Practice  Over-the-counter cognitive enhancement supplements may contain multiple unapproved drugs. The health effects of consuming untested combinations of unapproved drugs at unpredictable dosages without clinician oversight in supplements is unknown. Click here to read the full article. 

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When it comes to health, perhaps nothing captivates our attention more than advice about what we should – and shouldn’t – eat. Diet is all at once personal and political. While we all know that indeed “we are what we eat,” our food choices in reality reflect everything from our cultural influences, economic opportunities, health values, and susceptibility to the latest food craze. And this is nothing new. My grandmother, for example, told me that when she was young olive oil was considered terribly unhealthy, with “schmaltz” or rendered chicken fat thought to be a much better choice. Imagine that!

Over my 20+ years dedicated to knowing what we can do to build better brain health, I have seen many brain food fads, including supplements, wax and wane in popularity. As a result, I tend to take a fairly conservative view regarding what we should and shouldn’t be eating for better brain health. While we know more than at any previous time about how diet may influence our cognitive well-being, there in fact is limited evidence for a specific brain-saving diet or magic pill. After all this time, I have concluded that the best thing we can do is consider trends in the nutrition science that support better cognitive and overall health outcomes, rather than chasing every new craze.

So, what do these trends show us really matters when it comes to a better brain health diet? Here are 3 “no-brainer” tips that everyone with a brain can follow to boost cognitive well-being for both sharper daily thinking and long-term cognitive vitality:

1. Start with the Basics! Most of us can brain-boost our diet simply by eating healthier. The truth is, despite an apparent obsession with this fad or that, the majority of Americans don’t follow even the most basic nutritional advice. And, for many, this may not be a matter of choice, but access. What are the basics? Eating a diet that dominated by produce, with lean sources of protein, whole-grain sources of carbohydrates, mono-unsaturated sources of fat (MUFAs) and sparing in sweets. A shift to this scientifically sound, accessible nutritional plan can really move the needle towards better cognitive and overall well-being for everyone. Need a great resource for what the basics are? Try the U.S. government program (supported by our tax dollars!) “Choose My Plate” (www.choosemyplate.gov).

2. Weight Matters. Another clear trend in the research on nutrition and cognitive well-being is one that can be, well, hard to swallow. And that is that our weight matters. Large epidemiological studies have shown for years now that increased weight, especially when carried around our middle, increases our risk for dementia. Most recently, a study in over 9,000 subjects published in Neurologyshowed that increased weight, especially when concentrated around the belly, was significantly linked to decreased brain volume. This strong trend in the research suggests that we should do what we can to maintain a healthy weight and avoid “belly fat,” including following a healthy diet and getting regular aerobic exercise.

3. Drink Up! Water, that is. Many of us do not hydrate sufficiently every day. And that can affect our overall well-being and brain health. Why? Our bodies consist of a significant amount of water – in fact, scientists estimate that our brains are made up of about 70% water. Recent reports suggest that many of us are chronically dehydrated, and that this impacts our daily performance and vitality. This is especially true as we grow older and can have a harder time sensing thirst. Recent studies suggest that we need more than the previously recommended 8 glasses of water per day and should in fact aim for at least 11-12 glasses of water per day. If that seems like a lot to “drink up,” try adding fresh fruit to your water, or add herbal tea or sparkling water to your daily dose.That’s it – Just start with the basics, keep an eye on the scale, and make sure to get that daily dose of water. You really don’t need to do anything more complicated that these 3 “no brainer” strategies for a brain healthy diet we can all follow!

That’s it – Just start with the basics, keep an eye on the scale, and make sure to get that daily dose of water. You really don’t need to do anything more complicated that these 3 “no brainer” strategies for a brain healthy diet we can all follow!

Here’s to many happy memories!

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WHAT. Researchers in Europe looked at the impact of attention and planning on selected portion size in adults who were overweight, obese and of normal weight. They found that all participants reduced their portion size when focused on the health effects of the food, which increased their overall self-control network, as evidenced on neuroimaging (fMRI). The study also found that overweight and obese weight subjects selected larger portions than those in the normal-weight group when focused on the pleasure effects of the meal.

WHY IT MATTERS. Published online in the International Journal of Obesity, this small study is an elegant examination of the impact cognition may have on portion selection and obesity risk.

It suggests that cognitive modification may be an important way to address the growing obesity epidemic, including perhaps consideration of serving sizes. It is an interesting study from a brain health perspective, both because of the known health impact of diet and weight on dementia risk as well as the use of cognitive interventions to modify eating behavior.

THE TAKEWAY. Want to eat healthier and manage your weight more effectively? Keep your mind set on the health impact of your food as you select your meal and portion size, rather than only on the pleasure it may bring. Your choices can still be delicious, just perhaps better for you and for your brain!

Veit R, Horstman LI, Hege MA et al. Health, pleasure, and fullness: changing mindset affects brain responses and portion size selection in adults with overweight and obesity. Int J Obes 2019 Jun 18. doi: 10.1038/s41366-019-0400-6.

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What: Mild cognitive impairment (MCI) often can progress to dementia. However, research suggests that lifestyle modifications may slow or even reverse the course of cognitive decline in those showing symptoms of mild cognitive change. In a study published in the January 2019 issue of Neurology, scientists randomized 160 participants diagnosed with MCI and risk factors for cardiovascular disease to one of four treatment conditions: Aerobic exercise, the DASH diet, health education, and a combination of the DASH diet and aerobic exercise. After 6 months, researchers found that only the combined aerobic activity and diet treatment condition impacted cognition, with significant improvement in executive function (judgment, reasoning). There was no improvement across any of the treatment conditions in other areas of thinking, such as language and memory.

Why This Matters: The evidence for a lifestyle-based approach to reducing risk for cognitive decline continues to grow. This study, which looked specifically at the impact of exercise and diet modifications in those already demonstrating cognitive loss with additional risk factors for dementia, is a further demonstration that changes to our daily behaviors may significantly change our health course. While the study is small, it is well-designed and offers a contribution to our understanding of the role lifestyle choices may play in better managing risk for cognitive decline, especially in those at greater risk for dementia.

The Takeaway: Lifestyle matters. The choices we make each day regarding exercise, diet, and other behaviors play a significant role in our risk for neurological diseases, such as dementia and stroke. And there is growing evidence that such interventions may make a difference in the progression of memory loss for those at risk.

Blumenthal JA, Smith, PJ, Mabe S et al. Lifestyle and neurocognition in older adults with cognitive impairments: A randomized trial. Neurology 2019 Jan 15: 92(3): e212-e233.

Blumenthal JA, Smith PJ, Mabe S et al. Lifestyle and neurocognition in older adults with cognitive impairments: A randomized trial. Neurology. 2019 Jan 15;92(3):e212-e223. doi: 10.1212/WNL.0000000000006784. Epub 2018 Dec 19.

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Dementia is one of the fastest growing public health problems we face. By 2030 close to 88 million worldwide will be diagnosed with some form of the disorder. Estimates suggest that dementia costs upwards of $800 billion dollars in the U.S. annually, 85% of which comes from family and social – not medical – care.

These statistics certainly seem dismal. What hope do we have for lowering our own risk for major memory impairment, let alone impacting on a global scale?

Take heart! Exciting new research shows that we can do something right now. Studies presented this month at the Alzheimer’s Association International Conference demonstrated strong support for a treatment protocol that reduced dementia risk by up to 60%. The same treatment also showed promise in those at high genetic risk. Even better, this new treatment is easy to access, affordable, and can readily be used across diverse populations. This new evidence builds on previous findings, confirming the tremendous potential of this treatment for changing the dementia trajectory, not only for us individually but also on a global basis.

It’s impressive, isn’t it? What is this new treatment?

It’s all about lifestyle. That’s it! No expensive pharmacological agent, no need to wait for the research to move from animal models in the lab to human trials. We know right now what we need to do to lower our own risk and stem the much-feared dementia epidemic worldwide.

Previous research going back decades has underscored the value of lifestyle to improving brain health. More recently, interventional studies such as the FINGER study as well as population risk analyses such as the Lancet Commission findings have confirmed the key role of lifestyle in reducing and modifying dementia risk.

Now, at least 5 new studies released at the AAIC meeting in Los Angeles again showed how incredibly effective a brain healthy lifestyle can be. In one study, Rush University researchers found that 4 out of 5 healthy lifestyle factors could reduce dementia risk by 60%. That “treatment”? Getting regular exercise, eating a healthy diet, limited alcohol intake, not smoking and engaging in cognitively stimulating activities. Further, they reported that adopting even just one of the lifestyle factors, no matter how many were practiced before, could cut dementia risk by an additional 22%. In a second study of approximately 200,000 persons, UK researchers found that a similar brain healthy lifestyle significantly reduced chances for developing dementia in those at high genetic risk.

As Maria Carrillo, Ph.D., Chief Scientific Officer of the Alzheimer’s Association, stated, “… a large body of research now strongly suggests that combining healthy habits promotes good brain health and reduces your risk of cognitive decline.” As a staunch, decades-long advocate of the power of the brain healthy lifestyle, I am proud that Total Brain Health is once again ahead of the curve, offering wellness-based interventions that give everyone affordable and sustainable ways to use this very science to improve their daily brain health habits.

Really, what more could we ask for? These studies, taken together, demonstrate strong proof that we can do something to lower our chances for dementia, no matter what our age, our current habits, or our genetic risk. And just like in the fairy tales, it is something we have had the ability to do all along.

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