Blog Posts – Page 5

A Fatty Brain

A false rumour has been circulating over the years that a zero-fat diet is a healthy lifestyle. Certainly for people with high cholesterol issues, intentional care should be given to avoid foods that exacerbate their condition – but not all fats are created equal, and avoiding them altogether could actually do more harm than good as far as the brain is concerned.

The brain is a powerhouse of the body and consequently can be somewhat guilty of hogging the body’s fuel (which comes from food). A safe estimate is that the brain alone uses about 20% of fuel, and a significant amount of that fuel comes from fats. It’s no coincidence that the brain itself is composed of 60% fat, which means the body itself needs at least 30% fat to supply the brain and keep it working properly. This is why no weight-loss program, no matter how extreme or severe, can ever cut out fats completely – the lowest level of fat inclusion in a properly nutritional diet should still maintain at least 40% fats.

The real issue, since it’s impossible to forgo fats, is to choose “good” fats that feed the brain as well as filling the stomach. Olive oil has long been a favourite of these good fats, but there are many more options available, and for different reasons. Coconut oil can tolerate heat better than olive oil, which makes it far more ideal that olive oil (especially extra virgin) when cooking at higher temperatures. Coconut oil also more closely resembles fats that naturally appear in the human body, which means there is less work involved for the body to properly use it. Peanut oil and grapeseed oil can also tolerate heat, making them suitable for all-purpose cooking. Peanut oil has the additional benefits of being cheaper than olive oil, with just as many (if not more) advantages for heart (and brain) health.

G8 dementia summit declaration

Introduction

We, the G8 Health Ministers, met at the G8 Dementia Summit in London on 11 December 2013 to discuss how to shape an effective international response to dementia.

We acknowledge the on-going work occurring in our countries and globally to identify dementia as a major disease burden and to address issues related to ageing and mental health, including the World Health Organisation’s 2012 report, Dementia – A Public Health Priority. Building upon the significant research collaborations that exist between our countries and our multilateral partners will strengthen our efforts and allow us to better meet the challenges that dementia presents society.

We recognise that dementia is not a normal part of ageing. It is a condition that impairs the cognitive brain functions of memory, language, perception and thought and which interferes significantly with the ability to maintain the activities of daily living. We also acknowledge that dementia affects more than 35 million people worldwide, a number that is expected to almost double every 20 years.

We note the socio-economic impact of dementia globally. 70 per cent of the estimated annual world-wide cost of US$604 billion is spent on informal, social and direct medical care. Yet nearly 60 per cent of people with dementia live in low and middle income countries so the economic challenge will intensify as life expectancy increases across the globe.

These costs are expected to increase significantly if therapies to prevent dementia and improve care and treatment are not developed and implemented. We recognise the need to strengthen efforts to stimulate and harness innovation and to catalyse investment at the global level.

Therefore, and in accordance with national, sub-national and local responsibilities, we commit ourselves to:

Call for greater innovation to improve the quality of life for people with dementia and their carers while reducing emotional and financial burden. We therefore welcome the UK’s decision to appoint a global Dementia Innovation Envoy to draw together international expertise to stimulate innovation and to co-ordinate international efforts to attract new sources of finance, including exploring the possibility of developing a private and philanthropic fund to support global dementia innovation;
The ambition to identify a cure or a disease-modifying therapy for dementia by 2025 and to increase collectively and significantly the amount of funding for dementia research to reach that goal. We will report biennially on expenditure on publicly funded national dementia research and related research infrastructure; and we will increase the number of people in dementia related research studies;
Work together, share information about the research we fund, and identify strategic priority areas, including sharing initiatives for big data, for collaboration and cooperation;
Develop a co-ordinated international research action plan which accounts for the current state of the science, identifies gaps and opportunities, and lays out a plan for working together to address them;
Encourage open access, where possible to all publicly funded dementia research and to make the research data and results available for further research as quickly as possible, while protecting the privacy of individuals and respecting the political and legal frameworks of the countries in which the research is conducted;
Take stock of our current national incentive structure for research, working in partnership with the Organisation for Economic Co-operation and Development (OECD), and consider what changes could be made to promote and accelerate discovery and research and its transformation into innovative and efficient care and services;
Hold a series of high-level fora throughout 2014, in partnership with the OECD, WHO, the European Commission, the EU Joint Programme on Neurodegenerative Disease (JPND), and civil society, to develop cross sector partnerships and innovation, focused on:
- Social impact investment – UK-led
- New care and prevention models – Japan-led
- Academia-industry partnerships – Canada and France co-led
Call upon the WHO and OECD to identify dementia as an increasing threat to global health and support countries to strengthen health and social care systems to improve care and services for people with dementia;
Call upon the UN Independent Expert on the enjoyment of all human rights by older persons to integrate the perspective of older people affected by dementia into their work;
Call upon all sectors to treat people affected by dementia with dignity and respect, and to enhance their contribution to dementia prevention, care and treatment where they can; and
Call upon civil society to continue and to enhance global efforts to reduce stigma, exclusion and fear.
We will meet again in the United States in February 2015 with other global experts, including WHO and OECD, to review the progress that has been made on our research agenda.

Signed by G8 Health and Science Ministers on 11 December 2013

JEREMY HUNT Secretary of State for Health, UK

RONA AMBROSE Minister of Health, Canada

MARISOL TOURAINE Minister of Health and Social Affairs, France

GENEVIéVE FIORASO Minister of Higher Education and Research, France

DANIEL BAHR Federal Minister for Health, Germany

GIUSEPPE RUOCCO Director General for Prevention, Italian Health Ministry on behalf of Minister Lorenzin, Italy

SHINAKO TSUCHIYA Senior Vice Minister of Health, Labour and Welfare, Japan

VERONIKA I. SKVORTSOVA Minister of Health, Russia

DON MOULDS Acting Assistant Secretary for Planning and Evaluation, US Department of Health and Human Services

Stress Distress

There are plenty of recommended habits we have to intentionally work at to increase brain function, but there is one major natural habit that very quickly and powerfully decreases cognitive abilities. Everyone experiences stress, and while some stressors can be a “good” form of stress (because they act as motivators), harmful stress can cause a chain reaction of terrifying damage to the brain.

When we overload our capacity (otherwise known as burnout), or even come close, our adrenal glands suffer. The adrenal glands are responsible for releasing hormones that help us respond to stress. Our “fight or flight” instinct and our abilities to assess problematic situations come from these hormones. In other words, having acute stressful moments is something we can handle “just fine” because the adrenal glands are there to help us, but constantly facing stress means the adrenal glands are also ceaselessly engaged with no opportunity for relief.

One of the most famous of these adrenal gland hormones is cortisol, the so-called “stress hormone” that can wreak havoc on our bodies. Cortisol is what’s responsible for the ring of fat around the belly (the stressed body thinks it needs to preserve fat cells, in case there is a disaster and the body has to go without food for an unknown period of time). Cortisol also turns the brain into a toxic wastedump, severely impairing brain function. The more we let stress rule our lives, the more we’re killing our brains and setting ourselves up for dementia.

Gingko Biloba

There are a few names for this tree (gingko or ginkgo biloba, maindenhair tree), but its famous reputation is for preserving and supporting memory functions. While research has been back and forth about its effectiveness, the general attitude is that gingko biloba does indeed help with sustaining brain function and consequently staving off cognitive degeneration (or, dementia).

The suggested dosage is to take 120 to 240 milligrams of standardized extract on a daily basis, and it’s the accumulation of this amount that produces results in several months. In other words, buying a bottle, and taking it once after the bottle was opened – but then forgetting to take it ever again – will not produce any favorable results. Perhaps the best course of action is to take gingko biloba to prevent dementia, rather than look to it as a miracle cure once dementia has already set in.

A word of caution: gingko is an anticoagulant, which means those who are on bloodthinners should consult doctors before taking gingko biloba. Discuss with the doctor if gingko biloba could be the “replacement” for bloodthinners. Gingko primary function is that it enables good blood flow to organ tissue; possibly the reason why it’s known to aid the brain is that it carries badly needed blood to the brain itself.

Those wary of the effectiveness of gingko biloba will point out that it is a known carcinogen to animals. This may or may not mean that it is a carcinogen to humans, or if there are genetic and lifestyle factors that trigger the switching on of cancer cells. The only way to know for sure is to aggressively pursue more research studies that determine solid evidence for the many pros and questionable cons. Keep in mind that the tree (while also famous for its longevity and resistance to disease) is on the endangered species list and “supplies” are limited. Perhaps the greatest vote of confidence will come from contributing to and keeping tabs on the research – doing a favor to anyone who is already taking gingko biloba.

G8 Meeting On Dementia

British Prime Minister David Cameron is holding a meeting in London (11th December, 2013) on the funding of research for dementia. The summit of health ministers from the members of G8 are expecting to call for the doubling of research funds by 2025.

At the moment roughly 800,000 people suffer from dementia in the UK and it has been estimated that £23 billion is spent on dementia each year. It has been expected that the amount affected by dementia will increase by double when we reach 2040.

So with a potential epidemic in dementia, the care required and the carers are going to need increased resources and a search for a cure is going to be demanded to cope with the growth.

One of the biggest areas of concern is diagnosis with 45% wrongly diagnosed with having Alzheimer’s and it is hoped that new technology can help in getting the correct diagnosis.

Another area of concern for the G8 will be prevention of dementia and a recent study by Cardiff University found that doing 5 things greatly reduced the incident of dementia. In fact the research found that doing 4 out of the 5 things decreased the chance of dementia or cognitive decline by 60%. The 5 things to do were:

1. regular exercise

2. ate fruits and vegetables

3. remained at a healthy weight

4. drank in moderation

5. did not smoke

We will bring a summary of the action that the G8 will be taking.

Yoga: Can It Prevent Dementia?

Any type of exercise is a good prevention method for dementia. Simply the increased bloodflow in the body will carry much-needed oxygen and nutrients to the brain, which nourishes the brain and keeps deterioration at bay. Having said that, not everybody is suited for running marathons or high-impact aerobic activity. Even for those who want to be able to exercise at that level, there is a way to approach the goal without subjecting the body to a punishing regimen.

Yoga is a very practical approach to the physical activity portion of dementia prevention. The low-impact exercise is very suitable for those who are older or in not-great shape, or both. Prolonged yoga practice will eventually build the muscles that help with other exercises that require stamina and endurance. It’s the perfect gateway exercise for higher-impact sports.

An underestimated benefit to yoga is the breathwork that maximizes the stretching. The mistake that many people make with breathing is that it is so automatic and often shallow, the oxygen is not actually reaching the deeper muscle tissue – including brain tissue. This prolonged (lifetime, really) duration of depriving the brain is what eventually contributes to degeneration.

Another benefit is the mental concentration that goes with properly forming and sustaining the yoga poses. Other forms of exercise (jogging, running, swimming) can often become mindless activity. Do them anyway because they are delivering blood throughout the body, but yoga trains the mind to focus and be aware of the changes going on in the body. It’s the ultimate mind-body connection that can be the saviour to preventing mental health.

Statins: Good or Bad?

There is a bit of confusion as to what statins are and how they help with preventing dementia. The simplest definition of statins is that they are a particular group of drugs that lower cholesterol. (Remember, cholesterol is a significant part of several controllable risk factors that determine susceptibility to dementia.) In a similar way to some people taking an aspirin a day to prevent heart disease, there is a trend of people turning to statins to prevent dementia.

The problem with statins is that they are actual medical drugs that have all the warnings and contraindications that go with them. They are not like vitamins and supplements that can be subject to self-medication. While statins do work well for lowering cholesterol, not everyone who has high cholesterol should be taking statins. There is a rather specific profile (age, sex, cholesterol level, other medications, chronic illnesses, allergies, liver condition, etc.) that can truly benefit from the use of statins.

Certainly for people who have high cholesterol, and already at risk for developing dementia, going to a good doctor who is familiar with all the good and bad factors of statins and brain health will be a valid choice to consider. But perhaps the best way to go about lowering cholesterol is by preventing it. The side-effects of statins (especially from their misuse) are not worth the possible lowering of risk for dementia. The greatest danger that statins pose is that they can become an excuse for not correcting the habits that cause dangerous levels of cholesterol.

Reading Walking Club

Nearly 50% of diagnosed dementia could have been avoided by modifying seven lifestyle habits. In other words, half the number of people who have some form of dementia could have avoided all the headache (pun intended) had they been more careful about keeping tabs on those risk factors.

“But there are so many!” one might say. Seven separate habits to keep track of, above work and family commitments, seems like a lot. No wonder those risk factors fall through the cracks.

There is good news. There is a way to combine certain habits so that there aren’t separate amounts of effort being expended to keeping the brain healthy. Ever hear of a reading walking club?

Take a normal reading club, and instead of meeting over biscuits while lounging about on sofas, agree on a walking course and discuss the book while walking about. This means that the bookreading stimulates the mind, the walking takes care of the physical activity (which could also positively affect any weight issues), and the discussions takes care of the socialization aspect of dementia prevention. An added bonus is that it makes the exercise fun for anyone who dreads physical activity because of the perception that it means solitary time – the conversation and social company will make the time go faster. For those who want to keep track of how much they walk (and to see if there any improvements), get a pedometer and compare progress made with each meeting session.

Can you think of any other ways to combine those seven habits? Chances are, by coming up with a combination, you will have already taken care of the cognitive activity requirement!

Dementia genetics risk factors (pt2)

Completely Controllable Risk Factors (Part II – Read part 1 )

4. Smoking: Type in the words “twins smoking study” in any search engine and you’ll likely see photo comparisons of twins. It’s almost like a before-after comparison of the same person in their younger years and older years. There’s a reason why the smoking twin looks older – smoking ages a person. And aging, really, is simply a deterioration of genes. If aging “eggs on” the onset of dementia, what better reason than to quit smoking as a means to prevent brain degeneration? (Don’t worry so much about having smoked for decades; the minute one stops smoking, the brain experiences a decreased risk of unhealthy blood vessels. Healthy blood vessels in the brain is the key to staving off dementia.)

5. Depression: Ever notice how chronically depressed people seem to always have physical complaints like fatigue and susceptibility to colds/flus, as well as an aversion to social gatherings? In a case of chicken-or-the-egg dilemma, the brain that is programmed to be sad will then cause itself to remain sad, which then causes a domino-effect of unhealthy conditions. Of course some people have legitimate reasons to be clinically depressed, and it’s entirely normal to feel sad from time to time – but the willful decision to become and remain dejected all the time means the brain is being suppressed from its full potential. That’s essentially inviting in dementia. Learn to reprogram the brain and prevent dementia by seeking out gratitude and pursuing enjoyment of life.

6. Cognitive inactivity: The brain, aside from its physical state, is a mental muscle. Just like any other muscle, then, it needs exercise to stay in good condition. Anything that causes the brain to concentrate and solve problems is fair game: jigsaw puzzles, word/math puzzles, reading, creating a work of art, etc. The key is to acquire new information or use existing information to accomplish a new task.

7. Physical inactivity: The brain is a complex network of specialized cells and chemicals, but it is also simply a railroad of blood vessels. The healthy delivery of blood (and therefore oxygen) to the brain is directly related to the amount of physical activity of the body. Even mild activity (such as walking) can increase brain volume because the increase blood flow causes positive chemical changes in the brain.

Bonus: Socialization is a booster for any of these risk factors because it motivates us in ways we might find difficult when it’s just ourselves. For example, it’s easier to quit smoking when there is a friend who is also quitting; it’s more fun to walk around the neighborhood when chatting with a friend than plodding along alone.

Will Watching Television Cause Dementia

The short answer is maybe. It’s a generally accepted principle that watching excessive amounts of television is an unhealthy way to live and probably indicative of other underlying lifestyle issues.

The longer answer involves the comparison between active and passive television-watching. Passive watching requires little attention on the viewer’s part. It would possibly involve sitting on a sofa for hours on end, probably eating (and increasing the weight-category risk factor), with the TV content centered around fictional/humourous storylines that are probably neither educational nor practical to real life. Active watching, on the other hand, would be an exercise in focused attention, with programmes such as documentaries or video-recorded lectures. In the passive scenario, the brain isn’t exerting much effort to comprehend or apply the information that is simply there. In the active scenario, the brain must exert at least some effort to confirm any old information, and often as a prerequisite to acquire the new information. It wouldn’t be so different from reading a book, or a similar exercise in cognition.

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