Proactive Aging: Food and Lifestyle Choices

Majid Fotuhi, MD PhD

New Discoveries

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Objectives Why does the brain shrink with

aging? Which foods increase or

decrease age-related brain atrophy?

What else can be done: Brain Fitness Program

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Objectives Why does the brain shrink with

aging? Which foods increase or

decrease age-related brain atrophy?

What else can be done: Brain Fitness Program

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Memory Lapses

Memory Lapses or Alzheimer’s?

Age-Associated Memory

Impairment MCI

Alzheimer’s

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Short-term: HippocampusLong-term: Cortex

Cortex Hippocampus

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With Aging, Hippocampus Atrophies Faster

than the Rest of the Brain

Hippocampus shrinks by about 0.5% per year after age 50

That is the reason memory lapses become more frequent after age 50

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Overlapping Causes of Brain Atrophy with Aging

Obesity Diabetes

StrokeSleep Apnea

Concussion Alzheimer’s

Inflammation

Stress

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Less Brain Volume in Patients with Sleep Apnea

Am J Respir Crit Care Med 2002; 166:1382–7

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Multiple Vascular Risk Factors: Worse Brain Atrophy

Multiple Vascular

Risk Factors

No Vascular

Risk Factors

HippocampusHippocampus

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Stress Shrinks Brain Cells in Hippocampus

StressControl

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Alzheimer’s: Plaques and Tangles

Plaques: gum-like collection of a protein called Amyloid

Tangles: abnormal aggregation of a protein called Tau

Inflammation

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DiabetesHypertensionObesitySleep ApneaHead TraumaGenesStress

Brain-healthy DietPhysical FitnessCognitive StimulationMeditation

Objectives Why does the brain shrink with

aging? Which foods increase or

decrease age-related brain atrophy?

What else can be done: Brain Fitness Program

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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 fires,

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

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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Vitamin D

Associated with increases in BDNF

Low levels are linked to fatigue, cognitive deficits, and poor mood

Good sources include:- Sunlight- Milk, yogurt, & cheese- Salmon (especially wild-

caught) and Mackerel- Fortified cereals- Mushrooms - Egg yolks

Llewellyn, et al., 2010.; Wilkins, et al., 2006.

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Cocoa

Increases BDNF levels

Improves blood flow

Prevents inflammation

Enhances memory, learning and cognitive function

Can help to prevent heart disease, high blood pressure, stroke and dementia

One ounce a day (more is not better)

Spencer, 2009., Fisher et al., 2006., Reid et al.,2012

Crimini et al., 2013

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Image source: Healthyfoodstar.com and Huffintopost.com

Blueberries

Strongly increases BDNF in the hippocampus

Enhances memory and motor performance

Good source of vitamins A,C and K

Rendeiro, et al., 2009.

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Image source: Huffingtonpost.com

Grapes

Increases BDNF Excellent source of

Resveratrol Increases blood flow

to the brain Reduces the risk of

heart attack Darker the grape- the

better

Rahvar, et al., 2011. Marques, et al., 2009.

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Image source: en.wickipedia.com

Wine

Source of resveratrol

Moderation is key!

Recommendations:- Women- 1 drink / day- Men- 2 drinks / day

Memory problems?—Avoid alcohol completely!

 Gómez-Pinilla, et al., 2008.

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Image source: Scooppost.com

Coffee

Increases BDNF levels in the hippocampus

Increases attention and concentration

Increases cerebral glucose uptake

One cup a day; more is not better

Moy & McNay, 2013.; Cao, et al., 2009.

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Image source: bubblews.com

Food That Reduce Levels of Amyloid in the Brain

Curcumin Walnuts Pomegranates

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Curcumin

Yellow spice commonly found in Indian foods

Reduces levels of amyloid in the brain

Reduces inflammation Improves memory Absorption is a

problem; more research is needed

 Gómez-Pinilla, et al., 2008.

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Image source: Dnndesigner.com

Walnuts

Reduces amyloid toxicity in the brain

Enriched with beneficial fatty acids, vitamins and polyphenols

Associated with a lower incidence of neurodegenerative disease

 Gómez-Pinilla, et al., 2008.

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Image source: Ironmagazine.com

Pomegranates

Reduces amyloid plaques in the hippocampus

Antioxidant rich

Good source of vitamins C and K

 Gómez-Pinilla, et al., 2008.

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Image source: Pomegranates.org

Food That Increase Blood Flow to the Brain

Tomatoes Avocados Beets Vitamin B12

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Image source: Good housekeeping.com

Tomatoes

Increases blood flow to the brain

Source of vitamins A, B6, and K

Reduces inflammation

Contains lycopene which prevents platelet aggregation

 Gómez-Pinilla, et al., 2008.

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Image source: Thesleuthjournal.com

Avocado

Increases blood flow

Excellent source of Vitamin B, C and E

Reduces risk of diabetes and stroke

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 Fulgoni et al., 2013 Image source: Huffingtonpost.com

Beets

Increase blood flow to heart and the brain

The benefits of beets include:- Lowers blood pressure- Reduces inflammation- High in fiber and low in

calories- Helps with weight loss- Improves “running

performance” (more blood flow to muscles)

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J Acad Nutr Diet. 2012 Apr;112(4):548-52. doi: 10.1016/j.jand.2011.12.002.

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., 2010.38

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 / 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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Objectives Why does the brain shrink with

aging? Which foods can increase or

reduce age-related brain atrophy?

What else can be done: Brain Fitness Program

41

Comprehensive Diagnostics to Evaluate Brain

Health

Customized Treatment Program to Maximize Brain

Performance

NeurExpand’s Unique Integrative Approach

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Remarkable Results

Hippocampus

HC

After

Before

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Overlapping Causes of Brain Atrophy with Aging

Obesity Diabetes

StrokeSleep Apnea

Concussion Alzheimer’s

Inflammation

Stress

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DiabetesHypertensionObesitySleep ApneaHead TraumaGenesStress

Brain-healthy DietPhysical FitnessCognitive StimulationMeditation

THANK YOU!

INFO@NEUREXPAND.COM

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