Power Foods for the Brain
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Transcript of Power Foods for the Brain
Power Foods for the Brain
Neal D. Barnard, MD Physicians Committee for Responsible Medicine
Adjunct Associate Professor of MedicineThe George Washington University School of Medicine
What Matters Most?
Alzheimer’s attacks half of us by age 85.
2010 2020 2030 2040 20500
5
10
15Alzheimer's Prevalence in the U.S.
(mill
ions
)
Hebert LE. Arch Neurol. 2003;60:1119-1122
Memory ProblemsLapses
Mild cognitive impairment
• Learning, remembering • Reasoning• Visual-spatial ability• Language • Personality
Alzheimer’s disease =
APOE epsilon-4 Allele
From one parent: 3x risk
From both parents: 10 - 15x risk
Chicago Health and Aging Project
Saturated Fat
13 grams 25 grams
Alzheimer’s Risk
Add Up the Saturated Fat
2 large eggs 3.2 g 1 slice bacon 1.0 g Chicken thigh, skinless 4.7 g Whole milk (1 cup) 4.6 g DiGiorno Pizza for One 12.0 g
Total 25.5 g
Cardiovascular risk factors, Aging, and Dementia (CAIDE) study, FinlandEskelinen MH. Int J Geriatric Psychiatr. 2008; 23: 741–747.
1,341 adultsAverage age: 50Followed 21 years
Mild Cognitive ImpairmentSaturated fat per day
Low (<21.6 grams)
High (>21.6 grams)
Cardiovascular risk factors, Aging, and Dementia (CAIDE) study, FinlandEskelinen MH. Int J Geriatric Psychiatr. 2008; 23: 741–747.
1,341 adultsAverage age: 50Followed 21 years
Mild Cognitive Impairment APOEε4
Low(<21.6 grams)
High (>21.6 grams)
Saturated fat per day
Trans FatsLow:
1.8 gramsHigh:
4.8 grams
Alzheimer’s Risk
Cholesterol and Alzheimer's Risk
<198
198-2
20
221-2
4824
9+0
1
2
Serum Cholesterol (mg/dL)
Rel
ativ
e R
isk
9,844 participants in the Kaiser Permanente health plan.Solomon A. Dement Geriatr Cogn Disord. 2009;28:75–80.
Alzheimer's Risk
25.1
0
1
2
3
4
Saturated Fat per Day (grams)
Rel
ativ
e R
isk
Alzheimer's Risk
25.1
20.7
0
1
2
3
4
Saturated Fat per Day (grams)
Rel
ativ
e R
isk
Alzheimer's Risk
25.1
0
1
2
3
4
Saturated Fat per Day (grams)
Rel
ativ
e R
isk
Alzheimer's Risk
25.1
20.7
13.0
0
1
2
3
4
Saturated Fat per Day (grams)
Rel
ativ
e R
isk
Alzheimer's Risk
25.1
20.7
0
1
2
3
4
Saturated Fat per Day (grams)
Rel
ativ
e R
isk
Alzheimer's Risk
25.1
20.7
13.0 3.3
0
1
2
3
4
Saturated Fat per Day (grams)
Rel
ativ
e R
isk
?
Alzheimer's Risk
25.1
20.7
13.0
0
1
2
3
4
Saturated Fat per Day (grams)
Rel
ativ
e R
isk
Meat vs. Plant-Based Diets
Proportion remaining free of dementia
Loma Linda University, 272 participants Giem P. Neuroepidemiology. 1993;12:28-36.
Meat vs. Plant-Based Diets
Loma Linda University, 272 participants Giem P. Neuroepidemiology. 1993;12:28-36.
Proportion remaining free of dementia
What else is lurking in plaques?
Plaques
Β-amyloid protein
Cholesterol
Iron and copper
Copper
Another Culprit?
Aluminum in Drinking Water
88 county districts in Britain
Aluminum in water: Low (<0.01 mg/L) High (>0.11 mg/L)
Similar findings in France.
Martyn CN. Lancet 1989;333:61-62.Rondeau V. Am J Epidemiol 2009;169:489-96.
→ Alzheimer’s ↑ 50%
Vitamin E
Vitamin E and Alzheimer’s Risk
Risk over 3.9 years of follow-up Morris MC. JAMA. 2002;287:3230-3237
Low vit E:(4.2 mg)
High vit E:(7.6 mg)
%
Vitamin E
Walnuts Sesame seedsSunflower seedsAlmonds Pecans PistachiosFlax seed
BroccoliSpinachSweet potatoes MangoesAvocados
Food versus Pills
Foods have 8 forms of vitamin E. Chicago study: ~8 mg per day
1 ounce nuts or seeds = ~5 mg of vitamin E
Folate
Vitamin B6
Vitamin B12
More Power for the Brain
B-Vitamins for Brain Power
Folate: 800 mcgVitamin B6: 20 mgVitamin B12: 500 mcg
223 people over age 70 with MCI, homocysteine ≥11.3 µmol/LUniversity of Oxford, VITACOG studyde Jager CA. Int J Geriatr Psychiatry. 2011; [Epub ahead of print]
Hopkins Verbal Learning Test, revised, with delayed recallUniversity of Oxford, VITACOG study de Jager CA. Int J Geriatr Psychiatry. 2011; [Epub ahead of print]
0 1 25
6
7
8
9 Memory(Delayed Recall)
Years
Placebo
6.9
5.9
Hopkins Verbal Learning Test, revised, with delayed recallUniversity of Oxford, VITACOG study de Jager CA. Int J Geriatr Psychiatry. 2011; [Epub ahead of print]
0 1 25
6
7
8
9 Memory(Delayed Recall)
B-Vitamins
Years
Placebo
6.9
7.2
5.9
6.8
Placebo B-VitaminsHcy 22 → 30, atrophy 2.5%/y Hcy 24 → 12, atrophy 0.5%/y
Brain changes over 2 years. Blue indicates contraction. University of Oxford, VITACOG studySmith AD. PLoS ONE. 2010;5(9):5(9): e12244. doi:10.1371/journal.pone.0012244
Concord Grape Juice Mild cognitive impairmentAverage age: 781 pint daily
0 1 2 330
35
40Learning
(California Verbal Learning Test)
Grape Juice
Months
Placebo
33.2
38.6
33.2
35.2
University of Cincinnati Krikorian R. Br J Nutr. 2010;103:730-4.
0 1 2 34
5
6
7
8 Recall(California Verbal Learning Test)
Grape Juice
Months
Placebo
5.4
7.2
5.0
6.0
Blueberry Juice Mild cognitive impairmentAverage age: 761 pint daily
0 1 2 3
5
10
15Learning
(Verbal Paired Associate Learning Test)
Blueberry Juice
Months
University of Cincinnati Krikorian R. J Agric Food Chem. 2010;58:3996-4000.
0 1 2 35
6
7
8
9
10 Recall(California Verbal Learning Test)
Months
Blueberry Juice
Who eats that way?
Are there extra benefits from avoiding “bad fats”?
1 gram of fat = 9 calories
1 gram of carbohydrate = 4 calories
Physical Activity
University of Illinois, 120 adultsBrisk walk, 3 times per week
Reversed brain shrinkage Improved memory
Erickson KI. Proc Natl Acad Sci USA. 2011;108:3017-22.
Dr. Barnard’s Exercise Tips
1. Arrive at airport as late as possible. 2. Carry massively heavy luggage. 3. Run for the plane.
Beginning Aerobic Exercise
Begin with 10-minute brisk walk.
Increase 5 minutes per week, up to 40 minutes.
The Bilingual Advantage
Languages protect your brain.
Delays cognitive decline by ~5 years.
Craik FI. Neurology. 2010;75:1726-9.
Mental Activity Reduces Alzheimer’s Risk
• Intellectual activities
• Documentaries, newspapers
• Crosswords, anagrams
WELLILL
Online Cognitive Training
Lumosity.comFamiliar Faces
Online Cognitive Training
Lumosity.comWord Bubbles
WordsFacts
SkillsEmotions
Slow Wave Sleep REM Sleep
Amyloid Production Falls During Sleep
But wait, there’s more….
Medications That Affect Memory
Midazolam (Versed) Cholesterol-lowering drugs Sleeping medicationsAntidepressants Antihistamines Anxiety medications Blood pressure medications Acid blockers
Medical Conditions That Affect Memory
Depression Thyroid disease InfectionsMigraines Chemotherapy Gluten intolerance
□ Avoid “bad fats” □ Avoid excess metals□ Vitamin-rich foods□ Vitamin B12
□ Physical activity□ Mental stimulation □ Sleep □ Medications
Checking our Scorecard
PCRM 2009 USDA 2011
Beginning a Healthful Diet
Step 1. Check out the possibilities
Breakfast
Lunch
Dinner
Snack
Foods to Try
Healthy Breakfasts
• Cinnamon Raisin Oatmeal• Blueberry Pancakes
• Hot Whole Wheat with Dates• Breakfast Scrambler
• Fantastic Fruit Smoothie• Whole-Grain Bagel with Jam
• Swiss Style Muesli• Slow Cooker Whole-Grain Porridge
• Orange-Pineapple Crush
Lunches and Dinners• Chunky Vegetable Chili
•Chuckwagon Stew • Seitan & Mushroom Stroganoff • Portobello Mushroom Steaks • Oven-Barbecued Tofu Steaks
• Roadhouse Hash • Sweet & Sour Tempeh
• Southern Beans & Greens • Seitan Cassoulet • Mandarin Stir-Fry
• Stuffed Vegetable Rolls • Zucchini & Herb Calzones
• Chili Bean Macaroni
Italian Cuisine
Mexican Cuisine
Chinese Cuisine
Japanese Cuisine
Fast-Food Options
Veggie delight
Bean burrito, hold the cheese
Beginning a Healthful Diet
Step 1. Check out the possibilities
Step 2. Do a 3-week test drive
Optional: Use transition foods
Resourceswww.pcrm.org
PCRM.org
PCRM.org
PCRM.org
PCRM.org