This Is What To Know About Staying Mentally Sharp, According to a Psychiatrist and a Neurologist

Mental Sharpness 

 

 Emily Laurence 

 

It was once long believed—by the average person and by brain health experts—that each person had a finite number of brain cells, which decreased over time. Lose enough and it can lead to neurological damage or diseases, including dementia. It’s a school of thought that could cause someone to obsess over every soccer ball they’d ever head-butted or night they had one too many alcoholic drinks.

But this line of thinking isn’t exactly true based on what researchers have learned about brain health over the past decade. A wealth of scientific studies are connecting certain food and lifestyle habits with neurogenesis, the process by which new neurons grow in the brain. It’s a topic psychiatrist Drew Ramsey, MD talks about in his new book, Eat to Beat Depression and Anxiety ($22) and means that we can actively protect ourselves from cognitive decline—at least in part. Encouraging, right? The key, of course, is knowing how to do it.

How are brain cells destroyed?

Before we get into brain cell growth, it’s helpful to know what exactly kills them off in the first place. Dr. Ramsey says this comes down to high levels of chronic inflammation. While small doses of short-term inflammation can actually be beneficial, experiencing high-levels of inflammation for extended periods of time can be damaging to the brain (and the body as a whole, TBH).

“Scientific research has been very clear that excess inflammation affects the circuits in the brain,” Dr. Ramsey says. Inflammation not only disrupts brain circuity, it actively kills brain cells, too. He explains that an inflamed brain leads to brain fog, anxiety, depression, low energy, and (over a long period of time) cognitive decline and disease. What causes long-term inflammation? Chronic stress, eating a lot of processed sugar, processed meat, and refined carbs, and not getting enough sleep are some of the major causes.

Related Stories

What a Psychiatrist Wants You to Know About BDNF, the Other ‘Feel...

Every Single Ingredient in This Vegan Quesadilla Is Good for Your Brain

Something else chronic inflammation does is prohibit neurogenesis, the key process for producing new brain cells, says neurologist Faye Begeti, MD, PhD. (Dr. Begeti says it’s important to note that most of the scientific studies on neurogenesis have been done in mice—very few have been done in humans—so knowledge around the process is still limited.) “The brain is shielded by a blood-brain barrier. This barrier can become leaky, but this would only happen in prolonged, systemic inflammatory states rather than a simple cough or cold,” she says.

Watch the video below to learn more about the connection between diet and inflammation:

<span data-mce-type="bookmark" style="display: inline-block; width: 0px; overflow: hidden; line-height: 0;" class="mce_SELRES_start"></span>

How new brain cells are grown

Okay, so we can blame excess inflammation for killing brain cells. How do we get them back? Actively working to fight off inflammation. This not only prevents neurons from dying, it actively leads to brain cell growth, as well, according to Dr. Ramsey.

When it comes to brain cell growth, though, it’s important to understand the connection between neurogenesis and neuroplasticity—two words that sound similar, but mean different things—says Dr. Begeti. While neurogenesis refers to new brain cell growth, she explains that neuroplasticity is where existing neurons grow and form different connections with each other. “Kind of like interweaving branches from nearby trees,” she says. “Neuroplasticity is vital for shaping our brain into who we are, learning, and recovering from diseases, like a stroke.” Neuroplasticity is how existing and new brain cells are all communicating with each other; that’s why both are important, Dr. Begeti adds.

From what doctors can tell, it seems that neurogenesis only happens in two parts of the brain, the hippocampus being one of them. (The other is the olfactory bulb, linked to smell.) Dr. Ramsey explains that the hippocampus is the part of the brain responsible for emotional health as well as memory function, remembering old memories as well as creating new ones. Because of this, neurogenesis is key for staying mentally sharp and emotionally balanced. And that’s where what you eat and your daily habits can come in.

Food and lifestyle habits that promote neurogenesis

A healthy diet, consistent good sleep, and regular workouts are all beneficial for the hippocampus, studies have shown. “Exercise, socialization, and environmental enrichment—which means having plenty of stimulating activities—increases neurogenesis but these studies have only been done in mice, as it is difficult to study [brain cell growth] in humans,” Dr. Begeti says. This means that while there likely is a strong connection, more human studies need to be done to confirm it.

Though, some nutrients have been linked to benefitting the brain through neurogenesis in humans, according to Dr. Ramsey: omega-3 fatty acids (found in foods like fish, nuts and seeds, and soybeans), phytonutrients (natural compounds found in plants such as vegetables, fruit, whole grains, and legumes), B vitamins (found in meat, dairy, whole grains, dark leafy greens, citrus fruits, avocado, banana, nuts and seeds, and legumes), zinc (found in lean meats, eggs, seafood, lentils, nuts and seeds, and soy), and magnesium (found in whole grains, soy, nuts and seeds, legumes, and dark chocolate). This is one reason why so many doctors are into the Mediterranean diet, which emphasizes all the foods mentioned here.

Besides all the nutrients mentioned above, Dr. Ramsey says there’s a specific brain chemical that plays a role in neuroplasticity and brain cell growth: BDNF, which is a neurotrophin, aka a type of protein that helps brain cells grow and survive. “Some say that BDNF is a lot like ‘Miracle-Gro for the brain’—a fertilizing biomolecule that supports the birth of new brain cells and synapses during development,” he says in his book. He also says that besides helping with brain cell growth, BNDF works to protect the mind from toxins.

Want to boost your BDNF production? Dr. Ramsey says regularly eating foods with omega-3 fatty acids is key. (Yep, the nutrient is doubly good for brain health.) He says flavonoids, a type of antioxidant found in green tea, berries, kale, tomatoes, dark chocolate, and nuts (except for macadamia nuts and Brazil nuts), are also linked to spurring more BDNF production in the brain.

Working all the aforementioned foods into your diet will likely benefit your hippocampus, but Dr. Ramsey says doing what you can to keep excess inflammation away in general is important too, since it’s what kills precious neurons. When it comes to food, cooking with anti-inflammatory spices such as turmeric, rosemary, and ginger can help. So can prioritizing getting enough fiber. In terms of lifestyle, Dr. Ramsey says stress management, good sleep, and regular movement are all key. However, Dr. Begeti says it’s important to acknowledge that there are still many unknowns surrounding cognitive decline. While diet and lifestyle habits are connected, they are just one piece of the puzzle. If someone does get dementia later in life, it’s certainly not their fault.

When it does come to prioritizing these healthy practices, remember that embracing a “mind-over-matter” mindset can help make new habits stick. “Knowing that we can actively grow the size of our brain is really empowering to me personally,” Dr. Ramsey says. “It motivates me to make choices to eat nutrient-rich foods, meditate, and exercise. It’s not always easy to do those things consistently, but when you know how it’s affecting your brain, it’s very motivating.”

Stress, A Dangerous Killer

Stress is detrimental to your health

Story at-a-glance

• Research has linked chronic stress with brain shrinkage, working memory impairment and an increased risk for early onset of Alzheimer’s disease
• Having elevated blood levels of the stress hormone cortisol can impair your thinking skills and memory over time. A previous study suggests elevated cortisol affects your memory by causing a gradual loss of synapses in your prefrontal cortex
• Research suggests you can slow down the rate of cognitive decline by 75 percent by restoring your hearing with hearing aids, and by 50 percent by restoring vision through cataract surgery
• Among the most valuable dementia prevention strategies is a cyclical ketogenic diet, as it optimizes mitochondrial function and supports healthy brain function
• Other important lifestyle factors that influence your dementia risk include sleep, physical fitness and exposure to electromagnetic fields
•  
•  
•  
• Studies have found strong links between acute and/or chronic stress and a wide variety of health issues, including your brain function and risk for dementia. For example, animal research¹ published in 2014 reported that elevated levels of stress hormones can speed up short-term memory loss in older adults by inducing structural changes in the brain.
  The findings indicate that how your body responds to stress may be a factor that influences how your brain ages over time. Previous research has also linked chronic stress with working memory impairment² and an increased risk for early onset of Alzheimer's disease.³
  Fortunately, there's compelling research showing your brain has great plasticity and capacity for regeneration, which you control through your diet and lifestyle.
  Based on the findings linking dementia with chronic stress, having effective tools to address stress can be an important part of Alzheimer's prevention, not to mention achieving and maintaining optimal health in general.
  

  Stress Impairs Cognition and Memory, Recent Research Shows

  Most recently, researchers warn that having elevated blood levels of the stress hormone cortisol can impair your thinking skills and memory over time.^4,5,6,7 The researchers used the government-sponsored Framingham Heart Study database to identify more than 2,200 people who did not have any signs of dementia, and followed them for eight years. As reported by The New York Times:⁸
  

  "Researchers gave tests for memory, abstract reasoning, visual perception and attention to 2,231 people, average age 49 and free of dementia. They recorded blood levels of cortisol and did MRI examinations to assess brain volume.

  The study,⁹ in Neurology, controlled for age, sex, education, body mass index, blood pressure and many other variables, and found that compared with people with average levels of cortisol, those with the highest levels had lower scores on the cognitive tests.

  In women, but not in men, higher cortisol was also associated with reduced brain volume. There was no association of the lowest cortisol levels with either cognitive test scores or brain size."

  A significant limitation of the study is the fact that blood levels of cortisol were only checked once, at the end of the study, and may therefore not be representative of people's long-term exposure to this stress chemical.
  Still, a number of other studies have reported similar findings, so the link between stress and cognitive decline certainly appears to be real. Lead author Dr. Justin Echouffo-Tcheugui, assistant professor of medicine at Johns Hopkins School of Medicine, commented on the findings:¹⁰
  

  "Our research detected memory loss and brain shrinkage in middle-aged people before symptoms started to show in ordinary, daily activities.

  So, it's important for people to find ways to reduce stress, such as getting enough sleep, engaging in moderate exercise, incorporating relaxation techniques into their daily lives, or asking their doctor about their cortisol levels and taking a cortisol-reducing medication if needed. It's important for physicians to counsel all people with higher cortisol levels."

  Stress Hormones Have a Corrosive Effect in Your Brain

  When you're stressed, your cortisol rises and, together with adrenaline, triggers your body's fight-or-flight response. Cortisol also increases the glucose level in your bloodstream and temporarily enhances your brain's use of that glucose, while simultaneously suppressing bodily functions deemed irrelevant during an emergency, such as digestion.
  While this cascade of biochemical effects is beneficial when you're in immediate physical danger, cortisol has a corrosive effect that, over time, actually wears down the synapses responsible for memory storage and processing. This was demonstrated in the 2014 animal study¹¹ mentioned earlier.
  According to that study,¹² elevated levels of cortisol affect your memory by causing a gradual loss of synapses in your prefrontal cortex, the brain region associated with short-term memory. As noted by the authors:
  

  "Short-term increases in cortisol are critical for survival. They promote coping and help us respond to life's challenges by making us more alert and able to think on our feet.

  But abnormally high or prolonged spikes in cortisol — like what happens when we are dealing with long-term stress — can lead to negative consequences that numerous bodies of research have shown to include digestion problems, anxiety, weight gain and high blood pressure."

  While the authors of the Neurology study state that it is "premature to consider intervention" based on their findings,¹³ they suggest that lowering your cortisol may be a beneficial first step. The 2014 study authors also suggested you may be able to protect your future memory function by normalizing your cortisol levels.
  Such intervention would be particularly beneficial for those who are at high risk for elevated cortisol, such as those who are depressed or are dealing with long-term stress following a traumatic event.
  

  Stress May Trigger Clinical Onset of Alzheimer's

  Other scientific findings have linked stress and severe dementia. Argentinian research¹⁴ presented at the World Congress of Neurology in 2013 suggests stress may actually act as a trigger for the onset of Alzheimer's disease, as nearly 3 in 4 Alzheimer's patients (72 percent) had experienced severe emotional stress during the two years preceding their diagnosis.
  In the control group, only 26 percent, or 1 in 4, had undergone major stress or grief. Most of the stresses encountered by the Alzheimer's group involved:
  
• Bereavement — death of a spouse, partner, or child
• Violent experiences, such as assault or robbery
• Car accidents
• Financial problems, including "pension shock"
• Diagnosis of a family member's severe illness

According to lead author Dr. Edgardo Reich:¹⁵

"Stress, according to our findings, is probably a trigger for initial symptoms of dementia. Though I rule out stress as monocausal in dementia, research is solidifying the evidence that stress can trigger a degenerative process in the brain and precipitate dysfunction in the neuroendocrine and immune system. It is an observational finding and does not imply direct causality. Further studies are needed to examine these mechanisms in detail."

Vision and Hearing Problems Also Linked to Dementia

Aside from managing daily stresses, protecting your vision and hearing are other important factors that can influence your dementia risk. In fact, recent research¹⁶ suggests you can actually slow down cognitive decline by restoring your hearing and/or vision, and by a significant degree.
Lead author Dr. Asri Maharani, a researcher at the University of Manchester in the division of neuroscience and experimental psychology, told NPR,¹⁷ "We found the rate of cognitive decline was slowed by 75 percent following the adoption of hearing aids. It is a surprising result."
While the researchers were surprised by the findings, it does make sense. As noted by Dina Rollins, an audiologist who was not involved in the study, "Stimulating your ears stimulates the nerves that stimulate your brain," so by restoring hearing, you're "giving your brain what it needs to make sense of what you're hearing."
Another possible reason for this link has to do with the fact that hearing loss leads to social isolation, which has also been shown to speed cognitive decline and raise your risk of dementia. A related study¹⁸ by the same research group shows cognitive decline is also slowed by restoring vision. Here, Maharani's team found that cataract surgery slowed the rate of cognitive decline by 50 percent.

Ketogenic Diet Protects Against Dementia

As mentioned, there's good news in all of this, and it's that your brain has a natural capacity for regeneration and rejuvenation. Among the most valuable dementia prevention strategies is a cyclical ketogenic diet described in my book, "Fat for Fuel" and many other articles. If you're new to this topic, see "Burn Fat for Fuel" or "A Beginner's Guide to the Ketogenic Diet" for an introduction.
In short, a ketogenic diet, being high in healthy fats and low in net carbohydrates, allows your body to start burning fat as its primary fuel and results in the creation of ketones. And, compared to glucose, ketones:

• Burn more efficiently
• Are a superior fuel for your brain
• Generate fewer reactive oxygen species and less free radical damage
• Influence DNA expression to increase detoxification and antioxidant production
• Inhibit inflammation

Recent research^{19,20,21,22,23} shows a ketogenic diet improves neurovascular integrity and function and clearance of amyloid-beta (a main component of the plaque that accumulates in the brains of those with Alzheimer’s disease) — in part by improving the gut microbiome — and neurovascular function plays a major role in cognitive capability.
More specifically, poor neurovascular function is strongly associated with loss of language, memory and attention, while reduced cerebral blood flow raises your risk for depression, anxiety and dementia. Impaired blood-brain barrier function has also been linked to brain inflammation, dysfunction of synapses, impaired clearance of amyloid-beta plaques, psychiatric disorders and dementia.²⁴
According to the authors, "Our findings suggest that ketogenic diet intervention started in the early stage may enhance brain vascular function, increase beneficial gut microbiota, improve metabolic profile, and reduce risk for Alzheimer's disease."

High-Sugar Diet Is a Recipe for Dementia

It's important to realize the adverse impact sugar has on your brain. A high-sugar diet triggers insulin resistance, and there's a very strong link between insulin resistance and Alzheimer's.²⁵ For example, a longitudinal study²⁶ published in the journal Diabetologia in January 2018, found that the higher an individual's blood sugar, the faster their rate of cognitive decline.
Even mild elevation of blood sugar and mild insulin resistance are associated with an elevated risk for dementia.^27,28 Research²⁹ published in 2013 showed that sugar and other carbohydrates disrupt your brain function primarily by shrinking your hippocampus, a brain region involved with the formation, organization and storage of memories.
The authors suggest that “strategies aimed at lowering glucose levels even in the normal range may beneficially influence cognition in the older population.” A similar study³⁰ published in 2014 found that Type 2 diabetics lose more gray matter with age than expected, and this brain atrophy also helps explain why diabetics have a higher risk for dementia, and have earlier onset of dementia than nondiabetics.
As noted by Dr. Sam Gandy, director of the Center for Cognitive Health at Mount Sinai Hospital in New York City, these findings “suggest that chronic high levels of insulin and sugar may be directly toxic to brain cells” and that “this would definitely be a potential cause of dementia."³¹
Perhaps one of the most striking studies³² on carbohydrates and brain health revealed high-carb diets increase your risk of dementia by 89 percent, while high-fat diets lower it by 44 percent.

Sleep, Exercise and EMF Avoidance Are Other Key Dementia Prevention Strategies

Aside from stress and diet, three other lifestyle areas that play important roles in the development of dementia are sleep, physical fitness and exposure to electromagnetic fields (EMFs), the influence of which are summarized below.

• Sleep — Wakefulness is associated with mitochondrial stress. Without sufficient sleep, neuron degeneration sets in, which can lead to dementia.^33,34,35 In fact, sleep deprivation is a risk factor for severe dementia, and animal research³⁶ reveals inconsistent, intermittent sleep results in considerable and irreversible brain damage.
Research published in the journal Neurobiology of Aging³⁷ suggests people with chronic sleep problems also develop Alzheimer's disease sooner than those who sleep well.
Your blood-brain barrier becomes more permeable with age, allowing more toxins to enter.³⁸ This, in conjunction with reduced efficiency of the glymphatic system due to lack of sleep, allows for more rapid damage to occur in your brain and this deterioration is thought to play a significant role in the development of Alzheimer's.
• Exercise — Recent research³⁹ found women with the highest cardiovascular fitness had an 88 percent lower risk of dementia than those with moderate fitness. Even maintaining average fitness is worthwhile, as women with the lowest fitness had a 41 percent greater risk of dementia than those of average fitness.
• Electromagnetic field (EMF) exposure — Microwaves emitted from cellphones, Wi-Fi routers, computers and tablets (when not in airplane mode) harm your brain by increasing intracellular calcium through the voltage gated calcium channels (VGCCs) in your cells.
The tissues with the highest density of VGCCs are your brain, the pacemaker in your heart and male testes. Once VGCCs are stimulated, they trigger the release of neurotransmitters, neuroendocrine hormones and highly damaging reactive oxygen species, significantly raising your risk of anxiety, depression and neurodegenerative diseases like Alzheimer's.⁴⁰
Basic prevention strategies include turning your Wi-Fi off at night, not carrying your cellphone on your body and not keeping portable phones, cellphones and other electric devices in your bedroom. To learn more, see my interview with professor Martin Pall. A more extensive list of prevention strategies to minimize your EMF exposure can be found in "Electromagnetic Radiation Specialist Reveals the Hidden Dangers of Electric Fields."

While I believe these are among the most important prevention strategies, there are of course many other factors that can come into play. To learn more about the prevention and reversal of cognitive decline, see my interview with Dr. Dale Bredesen, director of neurodegenerative disease research at the University of California, Los Angeles School of Medicine, whose unique ReCODE (Reversal of Cognitive Decline) program offers hope for many.

Natural Stress Relief


Any method that reduces stress naturally has to be a good thing!

Ancient Japanese Natural Stress Relief

by DailyHealthPostJanuary 4, 2018

Stress is part of everyday life. Getting the kids off to school, meeting a project deadline at work, taking an exam at school, having an argument with a loved one—these are things everyone experiences and are usually manageable. Stress levels vary from person to person but chronic stress is hazardous to anyone’s health. That’s why stress relief is so important.

Chronic stress affects literally every cell in your body and can lead to serious illness. Regularly alleviating stress is critical for health and living at your best. The physical benefits of stress relief run very deep.

Exercise, listening to music or playing an instrument, spending time in nature, yoga, gardening, massage, a hot bath, hanging out with friends, and enjoying a quiet cup of tea are all simple ways to reduce anxiety and stress.