What’s Good for the Tummy is also Good for the Brain

Nowadays people are so conscious about figure, built and most especially with their over-all health status. People come to the gym everyday to burn fats and stay fit and healthy. There are a lot of products coming in and out of the market that claims to be good for the health and can make you fit. But is getting fit really the only aim of changing your diet and lifestyle? Or does it just prevent you from acquiring certain disabilities or illness?

Good for the BrainBefore going over this article we must not forget our basic human anatomy and physiology. Isn’t it that among all systems of the body, it is the brain that is the center of all the activities and mechanisms that are happening in our body? The brain controls every single fine motor to gross motor activities. It is also the center of all the activities of all the systems of the body. Once something is wrong with your brain definitely it affects another part of your body. In this simple review we would conclude that whatever we take into our tummies will greatly affect the brain’s function and surely will affect the function of all the systems in the body. So why would you change your diet just to stay fit, masculine, or prevent an illness or a disease when you can change your diet and completely achieve a holistic healthy body through feeding your brain with the right choice of foods?

Let me stream you to the healthy foods that you could add to your diet list to achieve optimum level of wellness of your brain and your body as a whole. Check this banquet of healthy brain foods and start your diet modification now!

First on our table is Omega-3 rich foods. It has been known that Omega-3 is good for the heart but latest studies would show that aside from the heart this fatty acid contribute a lot as well with our brain. A placebo study would recognize that larger dose of intake of Omega-3 in bipolar patients has longer periods of remission and treatment was well-tolerated. [1] In several epidemiologic studies the intake of this amino acid is also strongly associated with measures of cognition as well as memory and there is a persuasive evidence for potent neuroprotection over long time periods.[2-5] Individuals with low level of Omega-3 may be more likely to suffer from a multitude of cognitive impairments such as dyslexia, ADHD, and cognitive decline.[6-8] Sufficient level of Omega-3 is associated with other beneficial effects on the brain such as protective and cognition-enhancing effects which can improve neuronal cell membrane characteristics and results to enhanced neurotransmission, hastened synaptic release of vital neurotransmitters such as serotonin, neuroprotection from inflammatory process, anti-oxidant caused damage.[6][9-10] Omega-3 has also been associated to alter the some of the abnormal characteristic changes in patients with Alzheimer’s disease. A placebo study result revealed that Omega-3 supplementation in patients with Alzheimer’s disease classified mild to moderate showed improved appetite and significant increase in body weight after 6and 12 months of treatment, while placebo patients showed to change. [11] These finding prompted experts to use Omega-3 as a preventive measure for the disease. Moreover, the prompt became urgent due to observations that supplementation is very effective in slowing or reversing mild Alzheimer’s disease and other age-related cognitive decline. [12-15]

These studies suggest significant effects of Omega-3 in brain characteristics and behavior as well as prevention of further alteration especially in old-age brackets. So now dine with a plate of salmon, mackerel and other oily fishes in your tables.

Next on our banquet is our main dish, L-tyrosine rich foods. L-tyrosine is an amino acid that can be synthesize from phenylalanine. It is used to produce noradrenaline and dopamine. One major effect of this amino acid is that it can prevent a decline in the cognitive function caused by physical stress.

A clinical study in rats subject to cold stress reveals that L-Tyrosine (200-400mg/kg) can acutely increase noradrenaline concentrations in the hypoccampusand prevent acute stress-induced reaction of NE concentrations. [16] This study may follow the ability of the administration of this amino acid can reverse losses of memory in humans when induced by cold stress. [17] This amino acid is being looked into as a possibility of being a pharmacologic intervention for patients with dementia since catecholamines are seen to be at decreased levels in this state. Suprisingly, catecholamines may have anti-oxidant and neuroprotective effects. [18]

These studies have implied a significant effect of L-tyrosine to memory loss when induced with physical stress. So grab your fork and knives and enjoy dining with our main dish of turkey or chicken dipped in yogurt and cheese sprinkled with walnuts.

Next stop on our dining tables are our dessert, Rosemary and Brahmi. Rosemary and Brahmi has been tested over traditions to have positive effects in cognition and other significant brain functions. A clinical case study reveals evidence that dried rosemary powder at the dose nearest culinary consumption had the best effects on cognition in elderly. [20]. On the other hand a double blind placebo trial provided further evidence that B. monnieri has potential for safely enhancing cognitive performance in aging.[21] Both are known as to different clinical trials to be effective enhancers of cognitive functions and decreases tendencies of Alzheimer’s disease especially in old-aged. A clinical study had been conducted that a combinationof both extracts is more neuroprotective than just using them separately.[19]

So on your dessert plates always include a slice of rosemary cake and a cup of brahmi tea to finalize a banquet full of brain function enhancer food.

Now that I’ve given you the list of foods to serve in your dining tables start a diet of brain booster foods for a healthier brain and attain the optimum level of wellness of your body as a whole. Remember that what’s good for your tummy is also good for your brain! Happy and healthy eating.

==> Do THIS twice daily to save your brain (takes less than 1 min)

References:

1. Stoll AL, Severus WE, Freeman MP, et al. Omega 3 fatty acids in bipolar disorder: a preliminary double-blind, placebo-controlled trial. Arch Gen Psychiatry. 1999 May;56(5):407-12.

2. Robinson JG, Ijioma N, Harris W. Omega-3 fatty acids and cognitive function in women. Womens Health (Lond Engl). 2010 Jan;6(1):119-34.

3. Carrie I, Abellan Van Kan G, Rolland Y, Gillette-Guyonnet S, Vellas B. PUFA for prevention and treatment of dementia? Curr Pharm Des. 2009;15(36):4173-85.

4. 51. Cole GM, Ma QL, Frautschy SA. Omega-3 fatty acids and dementia. Prostaglandins Leukot Essent Fatty Acids. 2009 Aug-Sep;81(2-3):213-21.

5. 52. Fotuhi M, Mohassel P, Yaffe K. Fish consumption, long-chain omega-3 fatty acids and risk of cognitive decline or Alzheimer disease: a complex association. Nat Clin Pract Neurol. 2009 Mar;5(3):140-52.

6. Laasonen M, Hokkanen L, Leppamaki S, Tani P, Erkkila AT. Project DyAdd: Fatty acids and cognition in adults with dyslexia, ADHD, or both. Prostaglandins Leukot Essent Fatty Acids. 2009 Jul;81(1):79-88.

7. 55. Sumich A, Matsudaira T, Gow RV, et al. Resting state electroencephalographic correlates with red cell long-chain fatty acids, memory performance and age in adolescent boys with attention deficit hyperactivity disorder. Neuropharmacology. 2009 Dec;57(7-8):708-14.

8. 56. Vercambre MN, Boutron-Ruault MC, Ritchie K, Clavel-Chapelon F, Berr C. Long-term association of food and nutrient intakes with cognitive and functional decline: a 13-year follow-up study of elderly French women. Br J Nutr. 2009 Aug;102(3):419-27.

9. Heinrichs SC. Dietary omega-3 fatty acid supplementation for optimizing neuronal structure and function. Mol Nutr Food Res. 2010 Apr;54(4):447-56.

10. Barcelos RC, Benvegnu DM, Boufleur N, et al. Effects of omega-3 essential fatty acids (omega-3 EFAs) on motor disorders and memory dysfunction typical neuroleptic-induced: behavioral and biochemical parameter. Neurotox Res. 2010 Apr;17(3):228-37.

11. Irving GF, Freund-Levi Y, Eriksdotter-Jonhagen M, et al. Omega-3 fatty acid supplementation effects on weight and appetite in patients with Alzheimer’s disease: the omega-3 Alzheimer’s disease study. J Am Geriatr Soc. 2009 Jan;57(1):11-7.

12. Yurko-Mauro K. Cognitive and cardiovascular benefits of docosahexaenoic acid in aging and cognitive decline. Curr Alzheimer Res. 2010 May 1;7(3):190-6.

13. Florent-Bechard S, Desbene C, Garcia P, et al. The essential role of lipids in Alzheimer’s disease. Biochimie. 2009 Jun;91(6):804-9.

14. Freund-Levi Y, Eriksdotter-Jonhagen M, Cederholm T, et al. Omega-3 fatty acid treatment in 174 patients with mild to moderate Alzheimer disease: OmegAD study: a randomized double-blind trial. Arch Neurol. 2006 Oct;63(10):1402-8.

15. Chiu CC, Su KP, Cheng TC, et al. The effects of omega-3 fatty acids monotherapy in Alzheimer’s disease and mild cognitive impairment: a preliminary randomized double-blind placebo-controlled study. Prog Neuropsychopharmacol Biol Psychiatry. 2008 Aug 1;32(6):1538-44.

16. Yeghiayan SK, et al. Tyrosine improves behavioral and neurochemical deficits caused by cold exposure. Physiol Behav. (2001)

17. Shurtleff D, et al. Tyrosine reverses a cold-induced working memory deficit in humans. Pharmacol Biochem Behav. (1994)

18. Jodko K, Litwinienko G. Oxidative stress in the neurodegenerative diseases–potential antioxidant activity of catecholamines. Postepy Biochem. (2010)

19. Ramachandran C, Quirin KW, Escalon E, Melnick SJ. Improved neuroprotective effects by combining Bacopa monnieri and Rosmarinus officinalis supercritical CO2 extracts. J Evid Based Complementary Altern Med. 2014 Apr;19(2):119-27. doi:10.1177/2156587214524577.

20. Pengelly A, Snow J, Mills SY, Scholey A, Wesnes K, Butler LR. Short-Term Study on the Effects of Rosemary on Cognitive Function in an Elderly Population. J Med Food. 2011 Aug 30

21. Carlo Calabrese, William L. Gregory, Michael Leo, Dale Kraemer, Kerry Bone, and Barry Oken. The Journal of Alternative and Complementary Medicine. July 2008, 14(6): 707-713. doi:10.1089/acm.2008.0018.

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