best nutrition for a fit brain majid fotuhi, md phd vantage house columbia, md october 16, 2014

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

THANK YOU!

INFO@NEUREXPAND.COM443-842-6333

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