best nutrition for a fit brain majid fotuhi, md phd vantage house columbia, md october 16, 2014
TRANSCRIPT
Best Nutrition for a Fit Brain
Majid Fotuhi, MD PhD
Vantage HouseColumbia, MDOctober 16, 2014
Objectives
Which foods harm the brain and cause atrophy?
Which foods boost brain health and make it stronger?
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Obesity Shrinks the Brain
Associated with reduced brain volume
Ward, et al., 2005
Slows cognitive function
Debette, et al., 2011
Brains of overweight and obese individuals appeared 8 and 16 years older, respectively
Raji, et al., 2010
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Brain Research Volume 1280, 14 July 2009, Pages 186–194
Step Away From the Sugar
Increases insulin resistance
Slows cognitive performance
Reduces hippocampal BDNF levels
Agrawal & Gomez-Pinilla,
2012.
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Neurology. 2005 May 24;64(10):1704-11.
Trash Trans Fats
Trans fats typical found in foods such as:- Cookies, crackers, muffins,
donuts- Fried foods like French fries,
chicken nuggets- Chips and other snack foods
Increase the risk of cardiovascular disease - Increases LDL (bad cholesterol)- Decreases HDL (good
cholesterol)
Linked with brain shrinkageAgrawal & Gomez-Pinilla, 2012
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Image source: Bantransfats.com
Alcohol Shrinks the Brain
Alcoholics shows significant brain atrophy
Jacobson, 1986. Mann, et al., 1992.
Heavy drinking is associated with learning and memory problems
Nixon, et al., 1995.
Women appear to be more susceptible to damage
Hommer, et al., 2003.
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Image source: Lisabauman.blogspot.com
Objectives
Which foods harm the brain and cause atrophy?
Which foods boost brain health and make it stronger?
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Three Types of Food for Reversing Brain Atrophy with Age
1. Increasing levels of a healing protein: BDNF- BDNF helps with growth of new brain cells
2. Reducing levels of toxic amyloid in the brain- Too much amyloid kills brain cells
3. Increasing blood flow in the brain- Reducing risk of stroke is the best way to keep
your brain young
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More BDNF: Bigger Hippocampus
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Erikson, PNAS 2011
Food That Increase BDNF Levels
Omega-3 Fatty Acids: DHA and EPA Vitamin D Rich Foods Cocoa Blue Berries Grapes Caffeine
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More DHA-EPA: Bigger Hippocampus
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Pottala J V et al. Neurology 2014;82:435-442
Good Sources of DHA:
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Foods That Reduce Levels of Amyloid in the Brain
Curcumin Walnuts Pomegranates
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Foods That Increase Blood Flow to the Brain
Tomatoes Avocados Beets Vitamin B12
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Image source: Good housekeeping.com
Vitamin B12
Improves blood flow to the brain
Low levels are linked to smaller size of hippocampus
Increases cognitive function and processing speed
Reduces risk of inflammation, stroke and heart attack
Ho, et al., 2011.; den Heijer, et al., 2003.;
Firbank, et al., 2010.15
Best Brain Diet
Low Carb - No white rice- No white bread- Just a touch of cakes
High protein- 1-2 lean meats/week- 1-2 salmon a week
Lots of fruits and vegetables
Plenty of water DHA supplements
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Physical Activity and Mediterranean Diet, More Effective
Together
Scarmeas et al., JAMA 302 (6):627–37, 2009
Scarmeas et al, 2009
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DiabetesHypertensionObesitySleep ApneaHead TraumaGenesStress
Brain-healthy DietPhysical FitnessCognitive StimulationMeditation
