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World’s Most Popular Diet Boosts Brain Power

The AHA! Team — Mon, 30 Dec 2024 06:36:52 +0000

Al Sears, MD, CNS – A ketogenic diet can preserve your brain power and even reverse memory loss in old age, according to an exciting new study. The high-fat keto diet, which encourages your body to burn fat instead of carbs, is the world’s most popular meal plan. Users report shedding excess pounds quickly and getting a “second wind” with more energy. I’ve been recommending my fat-based, zero-carb “Primal Power Meal Plan” to patients for more than two decades. And while the impact of this diet on balanced blood sugar and weight loss is clear, there’s more to it… When you eat this way, you’ll immediately notice that your brain is firing on all cylinders. So, I wasn’t surprised to see studies that reveal what this diet can do for your memory. Memory Loss Reversed The latest study is a follow-up to a previous study that revealed the ketogenic diet can improve cognitive performance in older male mice. This time, the research team uncovered the specific mechanism that makes it possible. Scientists put 19 male mice aged between 20 and 23 months – which counts as “old age” for the animals – on either a cycled keto diet or a standard, control diet. Mice in the experimental group switched between a ketogenic diet and a standard diet every other week. Researchers measured metabolic changes for the first 12 weeks. For five weeks after that, the team examined differences in behavior. That’s when they found out what was really happening… Upon further testing, the scientists found that ketone bodies – which are produced by the liver when your body breaks down fat for energy instead of glucose – boosted the connection between the synapses in the brain.1 This has incredible implications for your brain and memory. As you may know, synapses make up the space between nerve cells. This is how chemicals are passed along between neurotransmitters. A better connection between the synapses in your brain helps neurons send signals more effectively – increasing your capacity to recall old memories and enhance your ability to store new ones.2 An earlier study noted that ketone bodies “decrease oxidative stress, increase antioxidants, and scavenge free radicals.” These processes are essential for promoting the healing of the brain.3 The researchers say this is what restored cognitive function in the mice. And they have every reason to believe it would have the same effect on humans. Ketones can be used by most cells of the brain to make energy. When insulin resistance blocks glucose from brain cells, this energy source for the brain can help restore function. Your body produces ketones when you eat a diet high in fat and very low in carbs. Your body enters a state called “ketosis.” Because your body doesn’t have carbs to burn for energy, you burn ketones instead. And ketones burn clean. They make fewer waste products, keeping the stress off the damaged brain cells. Studies show a ketogenic diet can slow and even help reverse dementia symptoms. In a recent study, 23 people with mild cognitive impairment were put on a high- or low-carb ketogenic diet. After just six weeks, the low-carb group showed improved memory compared to the high-carb group.4 Ketogenic diets have also been linked to reduced risk of type-2 diabetes,5 Alzheimer’s,6 Parkinson’s disease,7 autism,8 multiple sclerosis,9 and certain cancers, especially brain cancer.10 As I mentioned, I’ve been recommending a high-fat, low-carb meal plan for many years. In fact, I have a catered keto-friendly lunch for my staff every other week. Unlike other diet fads that have come and gone, a ketogenic meal plan doesn’t ask you to give up much — some of your favorite foods may already be on the menu. To Your Good Health, Al Sears, MD, CNS References: Acuna-Catalan D, et al. “Ketogenic diet administration later in life improves memory by modifying the synaptic cortical proteome via the PKA signaling pathway in aging mice.” Cell Reports Med. 2024;5(6):101593. Kennedy M. “Synaptic signaling in learning and memory.” Cold Spring Harb Perspect Biol. 2016;8(2):a016824. Greco T, et al. “Ketogenic diet decreases oxidative stress and improves mitochondrial respiratory complex activity.” J Cereb Blood Flow Metab. 2016 Sep; 36(9): 1603–1613. Krikorian R, et al. “Dietary ketosis enhances memory in mild cognitive impairment.” Neurobiology Aging. 012;33(2):425.e19-425.e27. University of Michigan. “Liquid low-calorie or low-carb keto diet can reverse type 2 diabetes, research shows.” (https://news.umich.edu/liquid-low-calorie-or-low-carb-keto-diet-can-reverse-type-2-diabetes-research-shows.) Accessed on July 17, 2024 Dillmore A, et al. “Effects of a ketogenic and low-fat diet on the human metabolome, microbiome, and foodome in adults at risk for Alzheimer’s disease.” Alzheimers Dement. 2023 Nov;19(11):4805-4816. Grochowska K and Przeliorz P. “The effect of the ketogenic diet on the therapy of neurodegenerative diseases and its impact on improving cognitive functions.” Dement Geriatr Cogn Dis Extra. 2022 May-Aug; 12(2): 100–106. Evangeliou A, et al. “Application of a ketogenic diet in children with autistic behavior: pilot study.” J Child Neurol. 2003 Feb;18(2):113-8. Bock M, et al. “Ketogenic diet and prolonged fasting improve health-related quality of life and lipid profiles in multiple sclerosis – A randomized controlled trial.” 2015. Varshneya K, et al. “The efficacy of ketogenic diet and associated hypoglycemia as an adjuvant therapy for high-grade gliomas: a review of the literature.” Cureus. 2015 Feb 27;7(2):e251. To read the original article click here.

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5 Myths About the Brain

AHA Publisher — Sun, 29 Sep 2019 03:26:33 +0000

Dr. Caroline Leaf – You are a complex, dynamic being whose ability to think is a veritable universe, not a singular style. We should not approach learning with the preconception that there is “thinking inside the box” learning and “thinking outside the box” learning. In recent years, neuroscience has become very popular. It is almost as though adding the prefix “neuro,” as in neuro-education, neuro-leadership, neuro-spirituality and so on, gives the method, course, program, or book more clout, thereby increasing its credibility. With so many articles on how the brain works, and so many programs promising to boost brain function, it can be confusing to know just what to believe when it comes to thinking and learning. Because we are only just beginning to understand how the brain works, and the mind-brain connection, we need to be very careful when it comes to believing everything that we hear, especially since “neuromyths” have a way of sticking around long after science disproves them! What are “neuromyths” specifically? These myths are common and damaging misconceptions about the nature of the brain, which shape our understanding of learning, education, work, science, and life, which, in turn, influences what we believe about our own abilities to succeed in life! Unfortunately, a number of these myths are prevalent among the general public, educators, and even neuroscientists! In fact, some of the main myths I encountered during my studies, research and clinical practice, are still around today. What Are These Neuromyths, and Why Should You Be Wary When You Hear or Read About Them? • “The Left-Right Brain” Neuromyth: You are not a “left-brain thinker” or a “right-brain thinker”. Effective thinking involves both the right and left brain working in a synergistic way. The right brain processes information from our minds from the big picture to the detail, while the left-brain processes information from our minds from the detail to the big picture. Everything we do, from eating to talking to reading to thinking, and so on, requires the parallel processing of the left side of the brain’s design to process from detail to the big picture, and the right-side design to process big picture to detail. The two sides, together, give the wholemeaning. The mind works through the whole brain; and the whole brain in turn respond to the mind in a very coordinated way. It is therefore incorrect to say the left brain is logical and that the right brain is creative—this is scientifically impossible. • “The Learning Styles” Neuromyth: Many individuals believe that they learn better when they receive information in their preferred learning style. This is often why people describe themselves as “visual” or “auditory” learners, because that is what they are aware of—but this is not what is really happening. These kinds of statements and beliefs are reductionistic; it is impossible to just use one mode of thought as you learn and build memory because a thought passes through different parts of the brain as it forms, much like how food is digested through the different parts of the digestive system. You are a complex, dynamic being whose ability to think is a veritable universe, not a singular style. We should not approach learning with the preconception that there is “thinking inside the box” learning and “thinking outside the box” learning. As the “gangsta gardener” Ron Finley says, when it comes to the human imagination there isn’t a box to begin with. Research has actually shown that we limit our learning when learning styles theory is used. For example, many neuromyths mistakenly imply that a single factor is responsible for a given outcome when learning. However, what these approaches reflect is a gross underestimation of the complexity of human behavior, especially the cognitive and metacognitive skills of attention, reasoning, memory, and learning—which drive the processes of life. • “The Memory” Neuromyth: Memory is not only the heart of learning, but it is also indispensable in every area of life. But what is memory? How how can we use it to the best of our abilities? “Improve your memory!” “Increase your memory capacity!” “How to Get an Exceptional Memory Fast!” are typical examples of a number of advertising slogans for apps, books, pills, and programs. Memory, however, is complex, and not fully understood. All we know for certain is that memory-building requires intensive focus and understanding. Long-term memory and habit formation takes time and hard work to develop—there is no quick fix or simple solution when it comes to building memory. Unfortunately, commercial, computer-based memory training programs and games which claim to benefit those suffering from purported ADHD, dyslexia, language disorders, poor academic performance, the dementias, mental ill-health, and many other issues fall short of the mark. Research shows that the short-term memory and sensory skills developed in these so-called “brain games” do not necessarily develop deep thinking, meaningful cognitive skills that change behavior in ways that lead to success. These games do not improve the kind of intelligence that helps people intellectualize, reason, solve problems, and make wise choices. In contrast, mental training via deep thinking and understanding to build memory and learn—as I put forward in my techniques in my books and programs—increases the numbers of neurons that survive, particularly when the training goals are challenging. This survival of neurons with their dendrites (where memory is actually stored) means long-term useful and meaningful memories are formed. • “The Rote Memorization” Neuromyth: We are not designed to remember everything and anything! In fact, we only really need to remember the “meat” of what we are learning, which usually amounts to 20-30 % of the information. It is important that we remember that we are designed to remember what we needto succeed—if we try to learn every word and sentence we will exhaust ourselves and find it difficult to build useful memories. In fact, learning the “meat” requires more comprehension and deep, focused understanding—it is a lot easier to regurgitate information without even thinking! We need to learn what to learn and howto learn! • “Intelligence is Predetermined” Neuromyth: Intelligence is not fixed or static. We are not a measurement of intelligence. Intelligence is dynamic and malleable—we are actually as intelligent as we want to be! The truth is that the more we think deeply about what we are reading and learning, the more intelligent we become! Intelligence is directly related to how we build memory, which can change, develop and grow! For more information on neuromyths and the mind, see my book Think, Learn and Succeed! To read the original article click here. For more articles by Dr. Leaf click here.

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