cognition Archives - Amazing Health Advances

Pedaling Against Dementia: How Cycling Preserves Brain Health & Prevents Cognitive Decline

The AHA! Team — Mon, 28 Jul 2025 05:06:01 +0000

S.D. Wells via Natural News – Cycling preserves brain health and prevents cognitive decline – per study published in JAMA Network Open Medical doctors in America would have us all believe that as we age, we fall apart and there’s nothing we can do about it. They tell us it’s normal to die by 75 of a heart attack, diabetes, obesity, cancer or … wait for it… dementia. Our brains just “get old” and it’s “genetics” so all we can do is treat the symptoms and try to extend your life a few years with medications. Lie. Try exercising and eating clean. That would include cycling, which studies show prevents cognitive decline and dementia. Who knew? Time to hop on your bike this summer and have some fun, so you can have a healthy brain forever! Cycling Prevents Cognitive Decline: A JAMA Network Open study tracking nearly 500,000 people over 13 years found that cyclists had significantly lower dementia rates and greater brain volume in memory-related regions compared to non-cyclists. Superior Brain Protection: Cyclists showed a 19% lower risk of all-cause dementia, 22% reduced Alzheimer’s risk, and a 40% drop in young-onset dementia risk—outperforming walking, driving, or public transit. Dynamic Brain Stimulation: Cycling’s combination of navigation, balance, and decision-making creates a “cognitively enriched environment,” increasing gray matter in 10 brain regions and promoting neurogenesis. Genetics & E-Bike Caveats: Those without the APOE ?4 gene saw a 26% lower dementia risk, while e-bikes may weaken benefits by reducing physical/cognitive effort. Traditional cycling’s demands are key. Cycling preserves brain health and prevents cognitive decline – per study published in JAMA Network Open In an era where dementia cases are projected to triple by 2050, scientists have uncovered a surprisingly simple and cost-effective way to protect the brain: cycling. A groundbreaking study published in JAMA Network Open tracked nearly half a million individuals over 13 years and found that cyclists had significantly lower rates of dementia and maintained greater brain volume in memory-related regions compared to those who walked, drove, or took public transit. The findings suggest that cycling doesn’t just boost physical health—it actively shields the brain from degeneration. The study compared how different modes of transportation affected dementia risk, with striking results. Cyclists showed a 19% lower risk of all-cause dementia compared to car or public transit users. For Alzheimer’s disease specifically, the protection jumped to 22%, while the risk of young-onset dementia plummeted by 40%. What set cycling apart was its impact on the hippocampus, the brain region critical for memory and learning. Cyclists retained more gray matter in this area, suggesting the activity doesn’t just slow cognitive decline—it may actively fortify brain structure. Walking, by contrast, showed minimal benefits, while driving or bus riding fell somewhere in between. The secret lies in the cognitive demands of cycling. Unlike passive transportation, cycling requires real-time navigation, hazard assessment, balance, and decision-making—all while elevating heart rate. This combination creates a “cognitively enriched environment” that stimulates neurogenesis (the growth of new brain cells). The study linked cycling to increased gray matter in 10 different brain regions, offering broad protection against decline. In contrast, repetitive activities like walking on a treadmill or driving the same route daily place the brain on autopilot, missing the dynamic challenges that spur growth. The study revealed that cycling’s protective effects vary by genetics. Participants without the APOE ?4 gene (a known dementia risk factor) saw a 26% reduction in dementia risk, while those with the gene still benefited, albeit at a lower rate (12%). This suggests cycling can help even those predisposed to cognitive decline. However, the rise of electric bikes raises concerns. While convenient, e-bikes reduce the physical and cognitive effort required—potentially diluting cycling’s brain-boosting effects. Traditional cycling’s demands—balance, route planning, and sustained exertion—appear critical to its neurological benefits. For many, cycling infrastructure remains a barrier, but small changes can yield big rewards: Replace short car trips (pharmacy runs, coffee stops) with bike rides. Use bike-sharing programs or join local cycling groups for safer routes. Prioritize safety with helmets, lights, and reflective gear, starting on low-traffic streets. As dementia looms as a global health crisis, this study underscores that one of the most effective prevention tools may be sitting in garages worldwide. Cycling merges physical exercise, mental stimulation, and environmental benefits—all without costly medications or side effects. The evidence is clear: those who cycle regularly aren’t just protecting their hearts and muscles—they’re safeguarding their minds. With dementia rates rising, the choice to pedal today could mean remembering more tomorrow. Tune your internet dial to NaturalMedicine.news for more tips on how to use natural remedies for preventative medicine and for healing, instead of succumbing to Big Pharma products that cause, spread, and exacerbate disease and disorder, including dementia. Sources for this article include: NaturalNews.com Naturalhealth365.com To read the original article, click here

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One Daily Cup of Blueberries Found to Improve Cognition

AHA Publisher — Mon, 12 Sep 2022 07:00:14 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Blueberries can significantly improve cognitive performance within hours of consumption. When you search the medical literature for studies on berries, papers like this pop up: “A 3-Week-Old With an Isolated ‘Blueberry Muffin’ Rash.” Or, you’ll see pictures of strawberry tongues or read about a way to describe the appearance of stool, though “stools truly resembling currant jelly” are not very common. What is it with pathologists’ love affair with food terminology? The grossest may be the way amoeba chest infections are described—“expectoration of ‘anchovy sauce-like’ pus,” which sounds gross even without the pus. There are actual studies on berry supplementation, such as how they can mitigate the negative effects of a high saturated fat diet on the brain and behavior, but that one in particular was in mice. Maybe a better way to mitigate would be not feeding your pet mouse a stick of butter in the first place. Then, there are studies of proprietary berry-based nutraceutical supplements, purported to improve cognitive performance. At 1:11 in my video Flashback Friday: Benefits of Blueberries for the Brain and below, you can see how the supplement group has a steeper rise in cognitive performance over the placebo group. Looks impressive, right? Ah, but old hats will instantly recognize this as the timeless trick featured in the 1950s classic, How to Lie with Statistics. If you look closely at the chart, you’ll notice the Y axis does not start at zero. That’s to inflate the appearance. When you correct the graph and start that axis at zero, you can see the effect doesn’t look quite so impressive. There are studies of actual berries on actual humans, but when they’re funded by berry industry trade groups, you get studies like this: “An afternoon snack of berries reduces subsequent energy intake compared to an isoenergetic confectionary snack.” Sounds great, but what’s an “isoenergetic confectionary”? Candy. Researchers compared strawberries, raspberries, blackberries, and blueberries to a handful of Jelly Babies, which are just like coated gummy bears. Do berries offer so little that you have to compare them to candy to make them look good? You may remember I’ve talked before about that famous Harvard study where berry eating appeared to delay brain aging by up to two-and-a-half years. You don’t know if it’s cause-and-effect, though, until you put it to the test. Researchers found that “blueberry supplementation improves memory in older adults” in just 12 weeks’ time, but that was feeding them up to six cups of wild blueberries a day. Now, this was a proof-of-concept pilot study just to see if they could get any effect. We just didn’t have any studies using more realistic doses…until now. What about just one daily cup of blueberries? Researchers found that “the addition of easily achievable quantities of blueberry to the diets of older adults can improve some aspects of cognition,” like long-term memory. In terms of the number of errors, the placebo group got worse, and the blueberry group got better, as you can see below and at 3:03 in my video. You can even correlate the cognitive improvements with enhanced brain activation using fancy brain scan technology to actually visualize the improved blood flow to those same regions of the brain caused by the blueberry consumption. Does it work in kids, too? Well, “blueberry treatments have shown positive effects on cognition in both animals and adult humans,” but do those these benefits transfer to children—human children? Researchers put together a randomized, double-blind, placebo-controlled study comparing about one cup of blueberries to two cups and no blueberries at all. What did they find? “Importantly, across all measures, cognitive performance improved,” and the more berries, the better. This wasn’t after 12 weeks of eating berries, either, but within hours of just a single meal with blueberries. Sounds like we should add blueberries to breakfast, especially on days our kids are having their exams. Wait a second, healthy and delicious? That’s what plant-based eating is all about. Key Takeaways Berries have been studied in animals, the findings of proprietary berry-based supplements have been inflated, and industry-funded trials of actual berries on actual people have tended to compare the fruits to candy. These are some examples of what’s found on berries in the scientific literature. Researchers determined that up to six cups of wild blueberries a day improves memory in older adults in 12 weeks, but the dose is unrealistic. When adding just one daily cup of blueberries to the diets of older adults, researchers found improvements in their long-term memory and some other aspects of cognition. The cognitive improvements in the older adults were also correlated with blueberry consumption via advanced brain scan technology. In children, researchers found that cognitive performance improved “across all measures,” and the more berries, the better. Importantly, the improvements were found within hours of just one meal with blueberries, not after 12 weeks of eating berries every day. To read the original article click here.

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Protect Your Brain and Heart: Why You Should Be Eating MORE Anthocyanins

AHA Publisher — Fri, 29 Jul 2022 07:00:21 +0000

Lori Alton via NaturalHealth365 – According to recent estimates, over 5.8 million Americans are currently living with Alzheimer’s disease. As the population ages, the percentage of people affected by this debilitating disease will only increase. Experts say that every five years after age 65, the risk of Alzheimer’s disease doubles. The upshot is that a shocking 14 million Americans are expected to be diagnosed with Alzheimer’s disease by the year 2060. Keep reading to find out how consuming anthocyanins can greatly reduce the risk of brain (and heart) issues. Sadly, pharmaceutical drugs to address Alzheimer’s disease have had underwhelming results – and feature toxic side effects. Now, more than ever, scientists are racing to find non-toxic, natural interventions that can help preserve cognitive function and delay the onset of neurodegenerative diseases. The latest research reveals a “colorful” ray (or rainbow) of hope. A new review published in Nutrients details the power of anthocyanins – natural plant pigments that give blueberries their deep indigo hue – to promote cognitive and cardiovascular health. Anthocyanins Are Powerful Antioxidants That Can Battle Inflammation and Oxidative Stress Anthocyanins, which range from deep red to purplish/blue in color, exist in plants to attract insects and animals and facilitate pollination. However, these intensely-colored compounds also protect against oxidative stress, temperature extremes, and the damaging effects of UV light. It is this protective ability that has drawn researchers’ attention. In the review published in Nutrients, the authors evaluated the beneficial effects of anthocyanins on cardiovascular and neurodegenerative diseases and reported that anthocyanins might maintain cardiovascular and brain health by reducing oxidative stress in humans. (This type of stress is caused by harmful free radicals, which can be generated naturally in response to such normal activities as exercise. Free radicals are also created by less benign factors – such as environmental toxins, cigarette smoke, alcohol, and excessive ultraviolet light). By scavenging and neutralizing free radicals, anthocyanins can provide significant health benefits. Cyanidin-3 Promotes Heart Health Through Multiple Mechanisms The more scientists examined the effects of anthocyanins, the more benefits they discovered. For example, the team noted that an anthocyanidin known as cyanidin 3 helps to fight the endothelial inflammation that can trigger heart disease. This compound preserves the availability of nitric oxide – which has a beneficial effect on endothelial health – while appearing to make blood platelets less “sticky,” allowing for more free flow of circulation through arteries and keeping them clear and healthy. In one placebo-controlled study cited by the researchers, 150 participants with high cholesterol were given 320 mg a day of anthocyanins for 24 weeks and experienced reduced levels of C-reactive protein (an inflammatory enzyme linked to heart disease). In yet another study published in Nutrition, Metabolic and Cardiovascular Diseases, anthocyanins were shown to improve cholesterol levels. Other medical authorities have gone “on the record” supporting anthocyanins’ beneficial effects. The prestigious Cleveland Clinic acknowledges that anthocyanins can reduce cholesterol, lower blood pressure and decrease cardiovascular inflammation. Preserve Healthy Cognition With Blueberries and Other Anthocyanin-Rich Foods Anthocyanins have now become a topic of interest as a natural preventive/therapeutic strategy for neurodegenerative disease. Scientists report that they have the ability to protect neurons against oxidative stress, decrease pro-inflammatory chemicals in the brain and modulate cell signaling pathways. There is even some evidence that anthocyanins may help to inhibit acetylcholinesterase, a brain chemical that breaks down acetylcholine, a neurotransmitter needed for memory and learning. In one exciting study published in the European Journal of Nutrition, older adults with mild and moderate dementia who drank a daily dose of anthocyanin-rich cherry juice experienced improvements in memory and speech. Many natural health experts believe that blueberries and other bluish-purplish foods have the “right stuff” to help preserve cognitive function into old age – and slow the onset of devastating neurodegenerative diseases. Anthocyanins Support a Balanced Microbiome But, the benefits of anthocyanins don’t stop with the cardiovascular system and brain. When these pigments are broken down in the intestine, they release products that modulate the microbiome, or community of gut bacteria. When properly balanced, this important group of microbes plays an essential role in normal immune function, healthy metabolism, and even mood and cognition. As it turns out, anthocyanins help to produce short-chain fatty acids, which encourage the proliferation of “friendly” gut bacteria such as Lactobacillus and Bifidobacteria. By promoting the health of the all-important gut microbiome, anthocyanins can go a long way toward supporting overall immunity, healthy, vitality, and well-being. Remember: Although most people in the United States obtain most of their anthocyanins through berries, you can also get these natural plant-based pigments through grapes, black beans, blue or purple corn, cabbage, dark cherries, plums, and eggplant skins. For maximum benefit, opt for organic produce whenever possible. As natural health experts have long advised: we should “eat the rainbow” for optimal health. Just make sure that your “rainbow” contains plenty of deep crimsons, bright blue, and rich purple. Your body will thank you for it. Sources for this article include: ClevelandClinic.org ClevelandClinic.org NIH.gov NIH.gov To read the original article click here.

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Brand-New Research Suggests High-Fiber Foods Reduce Dementia Risk

AHA Publisher — Wed, 06 Apr 2022 07:00:45 +0000

Lori Alton via NaturalHealth365 – With its disabling loss of cognition, judgment, and memory, dementia is a truly devastating condition. And it is becoming more widespread. Alzheimer’s disease – the most common cause of dementia among older adults – is currently affecting over 6.2 million Americans. Experts predict that the incidence will double by the year 2050. Many scientists believe they are getting closer to unlocking the mystery of why dementia occurs – and what can be done to help prevent it. In a new Japanese study, researchers found that the risk of dementia may be lowered with a simple intervention (one that natural health experts have been advising all along!) – a high-fiber diet. Let’s look at some of the ways in which a plant-based, high-fiber diet may help promote healthy cognition and reduce the risk of dementia in aging adults. Decades-Long Research on the Effects of a High-Fiber Diet Yields Good News Regarding Dementia Risk In a study published last month in Nutritional Neuroscience, researchers asked over 3,500 participants aged 40 to 64 years to complete surveys that reflected their dietary intake going back 15 years. The participants were then followed up for an additional 20 years. This extensive but simple research technique revealed a clear-cut result: the scientists found that people who ate the highest amount of fiber had the lowest risk of dementia. While the two types of dietary fiber – soluble and insoluble fiber – are both crucial to health, the team reported that soluble fiber from oats and legumes was more effective at lowering dementia risk. Researchers speculated that soluble fiber regulates gut bacteria, thereby helping to decrease the neuroinflammation that triggers dementia. High-fiber diets also may help decrease body weight, reduce blood pressure, lower cholesterol, and improve blood sugar control. In addition to lowering risk factors for heart disease, these changes may cut dementia risk even further. Additional Research Shows That High-Fiber Diets Reduce Production of Inflammatory Molecules This new study is not the only research showing that a high-fiber diet can benefit the brain. Another recent study published in Frontiers in Immunology suggested that eating high-fiber foods might help delay brain aging by spurring butyrate production (a short-chain fatty acid shown in animal studies) to improve memory and reduce inflammation. Fiber-rich diets also appear to cut the expression of interleukin, an inflammatory cytokine produced in the body. In addition, fiber provides fuel for beneficial gut bacteria, which researchers say can strongly influence cognition and mood. But, that isn’t all. A 2021 review published in Antioxidants showed that plant foods are associated with “significant beneficial effects on cognitive function.” The improvements occurred “across the board” in young and elderly participants alike – and benefited them regardless of cognitive status. In other words, those who were cognitively “normal,” those who had mild cognitive impairment, and those with severe dementia all received benefits from the plant-based diet – a very encouraging result. What Are the Top Fiber-Rich Foods for Cognitive Health? Green leafy vegetables – like romaine, spinach, and dandelion greens – and cruciferous vegetables, like Brussels sprouts, bok choy, broccoli, and cauliflower, appear to “rule the roost” when it comes to cognitive benefits. Dandelion greens, in particular, receive high marks for their sky-high levels of fiber, vitamin C, and vitamin A. Cruciferous vegetables contain potent anti-inflammatory compounds known as isothiocyanate. In addition, these high-fiber vegetables are all rich in folate (or vitamin B9), which can reduce levels of homocysteine, an inflammatory chemical linked with heart disease. Close behind veggies in the ability to promote cognitive health are berries. Blueberries, in particular, contain purple/blue plant pigments called anthocyanins, which have been associated with cognitive benefits. In a study published in the Journal of Agriculture and Food Chemistry, supplementation with wild blueberry juice improved memory in older adults. As for ruby-red strawberries, these feature a compound known as fisetin, which has been linked with improvements in memory and cognition. One influential study found that subjects who ate larger amounts of strawberries were less likely to develop Alzheimer’s disease than those who didn’t indulge in berries! Blackberries, raspberries, and mulberries are also good choices for promoting cognitive health. Other foods believed to promote healthy brain function include nuts, oats, beans, olive oil, avocados, cold-water fatty fish, poultry, and green tea. Slow Down Cognitive Decline With Proper Nutrition and Wise Lifestyle Choices Although no diet can reverse advanced dementia, many natural health experts believe that proper nutrition has the potential to slow the early stages of cognitive decline and dementia. When it comes to specific diets to combat the onset of dementia, many natural health experts advise the MIND diet, short for the Mediterranean-DASH Intervention for Neurodegenerative Disease. This healthy way of eating combines aspects of the heart-healthy Mediterranean diet with those of the DASH (Dietary Approaches to Stop Hypertension) diet. Note: Whether it’s lurking in condiments such as ketchup or hiding in plain sight on powdered doughnuts, refined sugar is truly “bad news” for cognitive health. (Likewise for fried and processed foods, which may contain harmful trans fats). Excessive sodium (salt) intake can also threaten cognitive health. Opt instead for lemon, black pepper, and spices like basil and rosemary. By the way, the Academy of Nutrition and Dietetics advises that adults get 25 to 38 grams of fiber a day, with 21 to 30 grams recommended for people over 50. But experts say that only a meager 5 percent of Americans meet the daily adequate dietary intake level for fiber. This is unfortunate – because when it comes to maintaining health, multiple studies have confirmed the superiority of a plant-based, high-fiber diet over the conventional Standard American Diet (aptly abbreviated as S.A.D.!) Maybe it’s time to consider phasing out the SAD-ness – and incorporating more plant-based foods into your meals. Your body – and your mind! – will thank you. Sources for this article include: ScienceDaily.com PrimeHealthDenver.com MDPI.com NIH.gov NIH.gov MedicalNewsToday.com CDC.gov To read the original article click here.

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Exercise Alters Brain Chemistry to Protect Aging Synapses

AHA Publisher — Mon, 10 Jan 2022 08:00:25 +0000

University of California, San Francisco (UCSF) via Newswise – When elderly people stay active, their brains have more of a class of proteins that enhances the connections between neurons to maintain healthy cognition, a UC San Francisco study has found. This protective impact was found even in people whose brains at autopsy were riddled with toxic proteins associated with Alzheimer’s and other neurodegenerative diseases. “Our work is the first that uses human data to show that synaptic protein regulation is related to physical activity and may drive the beneficial cognitive outcomes we see,” said Kaitlin Casaletto, PhD, an assistant professor of neurology and lead author on the study, which appears in the January 7 issue of Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association. The beneficial effects of physical activity on cognition have been shown in mice but have been much harder to demonstrate in people. Casaletto, a neuropsychologist and member of the Weill Institute for Neurosciences, worked with William Honer, MD, a professor of psychiatry at the University of British Columbia and senior author of the study, to leverage data from the Memory and Aging Project at Rush University in Chicago. That project tracked the late-life physical activity of elderly participants, who also agreed to donate their brains when they died. “Maintaining the integrity of these connections between neurons may be vital to fending off dementia, since the synapse is really the site where cognition happens,” Casaletto said. “Physical activity—a readily available tool—may help boost this synaptic functioning.” More Proteins Mean Better Nerve Signals Honer and Casaletto found that elderly people who remained active had higher levels of proteins that facilitate the exchange of information between neurons. This result dovetailed with Honer’s earlier finding that people who had more of these proteins in their brains when they died were better able to maintain their cognition late in life. To their surprise, Honer said, the researchers found that the effects ranged beyond the hippocampus, the brain’s seat of memory, to encompass other brain regions associated with cognitive function. “It may be that physical activity exerts a global sustaining effect, supporting and stimulating healthy function of proteins that facilitate synaptic transmission throughout the brain,” Honer said. Synapses Safeguard Brains Showing Signs of Dementia The brains of most older adults accumulate amyloid and tau, toxic proteins that are the hallmarks of Alzheimer’s disease pathology. Many scientists believe amyloid accumulates first, then tau, causing synapses and neurons to fall apart. Casaletto previously found that synaptic integrity, whether measured in the spinal fluid of living adults or the brain tissue of autopsied adults, appeared to dampen the relationship between amyloid and tau, and between tau and neurodegeneration. “In older adults with higher levels of the proteins associated with synaptic integrity, this cascade of neurotoxicity that leads to Alzheimer’s disease appears to be attenuated,” she said. “Taken together, these two studies show the potential importance of maintaining synaptic health to support the brain against Alzheimer’s disease.” To read the original article click here.

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Exciting Potential: How to IMPROVE Your Brain Function with Melatonin

AHA Publisher — Mon, 06 Dec 2021 08:00:01 +0000

Lori Alton via Naturalhealth365 – According to a recent report published in Alzheimer’s and Dementia Journal, Alzheimer’s disease – the sixth leading cause of death in the United States – claimed over 121,000 lives in 2019 alone, before the pandemic had swept the nation. Alzheimer’s disease claimed over 121,000 lives in 2019 alone, before the pandemic had swept the nation Meanwhile, the Alzheimer’s Association has released a sobering new statistic – deaths from Alzheimer’s disease and other forms of dementia have increased by a significant 16 percent since the onset of COVID-19. However, a natural intervention for the condition is casting a ray of hope. In a recent review article in the peer-reviewed journal Revue Neurologique, researchers report that the natural hormone melatonin shows exciting potential to prevent and even alleviate neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease. In fact, the impressed scientists even concluded that “melatonin may be the solution we have been looking for.” Why are they so hopeful about the neuroprotective effects of melatonin? Let’s find out. Melatonin Sharpens Memory and Increases Formation of New Brain Cells Melatonin, commonly known as the “sleep hormone,” is produced in the pineal gland in the brain. This critical hormone regulates the circadian rhythms and the sleep-wake cycle while improving the overall quality of sleep. Researchers have long believed that melatonin may improve memory and cognition. And, the “proof is in the pudding.” In an older – but still influential – placebo-controlled study published in Psychopharmacology, 50 young men were given a one-time, 3-mg dose of melatonin. The effects were rapid, unequivocal, and clear-cut, with participants in the melatonin group able to recall more objects from a memorized list than those in the placebo group! The researchers concluded that melatonin could suppress the stress-induced hormones that affect memory processing. But does melatonin work for older individuals? Neuroprotective Effects of Melatonin May Improve Alzheimer’s Disease While melatonin exists in generous amounts in young people, it appears that supplies decrease with age. The review authors noted that patients with Alzheimer’s disease have lower melatonin levels than healthy people of the same age – and that melatonin deficiency may play a vital role in the development of Alzheimer’s disease and dementia. Raising melatonin levels in the body may not only combat age-related memory decline and cognitive impairment – but, the neuroprotective effects of melatonin may help slow the progression of neurodegenerative diseases. Scientists point out that almost half of all Alzheimer’s patients have problems with sleep. Lack of sleep is associated with increased plaque deposits of beta-amyloid, a protein strongly implicated in the development of the disease. Melatonin promotes the type of refreshing sleep needed for efficient brain function and accurate memory, with clinical studies supporting the ability of the hormone to slow the progression of cognitive disorders. Melatonin Improves Brain Function Through Multiple Mechanisms The neuroprotective effects of melatonin can be attributed to many factors. Melatonin appears to cushion the brain from the effects of “stress” hormones – such as epinephrine, cortisol, and norepinephrine – which can impair memory. It also increases levels of a protein known as a brain-derived neurotrophic factor (BDNF), which increases the formation of neurons. In addition, cell studies have shown that melatonin improves plasticity, the ability of the brain to change and adapt to new experiences. Finally, melatonin is a potent antioxidant that scavenges harmful free radicals (reactive oxygen species) that would otherwise cause oxidative stress and damage to cells and tissues, thereby triggering disease. Impressively, studies have shown that melatonin can even help to counter damage from memory-impairing drugs, including the chemotherapy drug fluorouracil and the anti-nausea medication scopolamine. Researchers theorize that melatonin achieved this by promoting cell division in the hippocampus, the brain’s “memory center.” Improve Sleep and Cognition with Melatonin Natural health experts advise using a high-quality melatonin formulation from a reputable vendor, with typical amounts ranging between 0.5 mg and 10 mg a day. To promote restful sleep, melatonin should be taken about 30 minutes before bedtime. However, if you take melatonin to correct out-of-sync circadian rhythms over the long term, it should be taken two to three hours before bedtime. Naturally, check with your integrative doctor before supplementing with melatonin. As a “pro” tip: The amino acid tryptophan is needed for the body to produce melatonin. You can raise your dietary intake of tryptophan with raw cheese, pasture-raised organic chicken, pumpkin seeds, and wild caught fish. In addition to the devastating human toll of Alzheimer’s disease – such as loss of precious memories and the ability to function independently – the financial burden of this illness is staggering. In fact, the national cost for Alzheimer’s and other dementias in 2021 is expected to clock in at $355 billion. No doubt, the relatively inexpensive, non-toxic, convenient, and safe choice of consuming melatonin may well emerge as an effective natural intervention for this cruel health issue. Sources for this article include: Alzheimers.org NIH.gov Healthline.com NIH.gov To read the original article click here.

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Having Trouble Falling Asleep Predicts Cognitive Impairment in Later Life

AHA Publisher — Fri, 18 Jun 2021 07:00:45 +0000

American Academy of Sleep Medicine via EurekAlert – A study of nearly 2,500 adults found that having trouble falling asleep, as compared to other patterns of insomnia, was the main insomnia symptom that predicted cognitive impairment 14 years later. Results show that having trouble falling asleep in 2002 was associated with cognitive impairment in 2016. Specifically, more frequent trouble falling asleep predicted poorer episodic memory, executive function, language, processing speed, and visuospatial performance. Further analysis found that associations between sleep initiation and later cognition were partially explained by both depressive symptoms and vascular diseases in 2014 for all domains except episodic memory, which was only partially explained by depressive symptoms. “While there is growing evidence for a link between insomnia and cognitive impairment in older adults, it has been difficult to interpret the nature of these associations given how differently both insomnia and cognitive impairment can present across individuals,” said lead author Afsara Zaheed, a graduate student in clinical science within the department of psychology at the University of Michigan. “By investigating associations between specific insomnia complaints and cognition over time using strong measures of cognitive ability, we hoped to gain additional clarity on whether and how these different sleep problems may lead to poor cognitive outcomes.” Insomnia involves difficulty falling asleep or staying asleep, or regularly waking up earlier than desired, despite allowing enough time in bed for sleep. Daytime symptoms include fatigue or sleepiness; feeling dissatisfied with sleep; having trouble concentrating; feeling depressed, anxious, or irritable; and having low motivation or energy. The study analyzed data from the Health and Retirement Study, which involved 2,496 adults who were at least 51 years of age. In 2002 they reported the frequency of experiencing insomnia symptoms. In 2016 the participants’ cognition was assessed as part of the Harmonized Cognitive Assessment Protocol and operationalized with a comprehensive neuropsychological battery tapping episodic memory, executive function, language, visuoconstruction, and processing speed. Analyses controlled for sociodemographics and baseline global cognitive performance. “These results are important given the lack of currently available treatments for late-life cognitive disorders, like Alzheimer’s disease and other dementias,” said Zaheed. “Sleep health and sleep behaviors are often modifiable. These results suggest that regular screening for insomnia symptoms may help with tracking and identifying people with trouble falling asleep in mid-to-late life who might be at risk for developing cognitive impairments later in life. Additional intervention research is needed to determine whether intervening on insomnia symptoms can help prevent or slow the progression of cognitive impairments in later life.” To read the original article click here.

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Slash Your Risk of Cognitive Decline with This Simple Dietary Intervention

AHA Publisher — Tue, 15 Jun 2021 07:00:46 +0000

Lori Alton via NaturalHealth365 – Mushrooms are prized by chefs for their meaty, smoky taste – and their ability to enhance recipes with the savory, rich quality known as “umami.” Nutritionists say mushrooms’ ability to evoke umami is due to their high content of an amino acid known as glutamate, which is also responsible for much of the flavor in meats, cheeses, simmering soups, and fish. But, there is a lot more to these edible fungi than their umami. In a recent cross-sectional, community-based Chinese study, researchers discovered that eating mushrooms can help reduce the risk of cognitive decline by slashing the odds of developing mild cognitive impairment (MCI), which affects 15 to 20 percent of people aged 65 and older. Let’s take a closer look at the groundbreaking study and the remarkable benefits of mushrooms. Warning: MCI Is Often a Precursor to an Even More Severe and Deadly Disease Mild cognitive impairment (MCI) involves slight but noticeable memory loss or forgetfulness, along with mild deficits in thinking skills, language, attention, and spatial abilities. Unlike more serious forms of dementia, MCI is not disabling, and people with the condition can still carry out normal daily activities. However, the affected person is usually aware of a decline in cognitive abilities, which is often observed by family members and close friends as well. While not all people with MCI go on to develop Alzheimer’s disease, the Alzheimer’s Association reports that MCI increases the risk. In fact, many physicians view MCI as a transition between the decline of normal aging and the more serious impairments of dementia. Here Is What to Eat to Cut the Odds of MCI by 50 Percent But, there’s good news. In a six-year study involving over 600 adults over 60 and published in the highly regarded Journal of Alzheimer’s Disease, a team from the Departments of Psychological Medicine and Biochemistry at the Yong Loo Lin School of Medicine at the National University of Singapore investigated the effects of mushroom consumption on cognition. The scientists were careful to adjust for other factors that can influence MCI, including age, gender, education, cigarette smoking, alcohol consumption, hypertension, diabetes, heart disease, physical activities, and social life. The study results were eye-opening. The team found that older adults who consumed more than two portions of mushrooms a week reduced their odds of mild cognitive impairment by an astonishing 50 percent. (A portion was defined as about three-quarters of a cup of cooked mushrooms). Intriguingly, even smaller amounts of mushrooms – such as a single weekly serving – conferred benefits as well. Lead author Lei Feng, an Assistant Professor at NUS Department of Psychological Medicine, called the results “surprising and encouraging” and the mushrooms’ effect on cognitive decline “dramatic.” By the way, the researchers found that it didn’t seem to matter which type of mushrooms were consumed. Golden, oyster, shiitake, and white “button” mushrooms – as well as assorted canned and dried varieties – all appeared to have the same effect. Researchers: Cognitive Benefits of Mushrooms May Be Due to Unique Compound Researchers credited ergothioneine, an antioxidant and anti-inflammatory compound found in mushrooms, for the beneficial cognitive effects. In fact, the study was inspired by earlier research showing that ergothioneine deficiency could be a risk factor for neurodegenerative diseases. And ergothioneine isn’t the only beneficial compound found in mushrooms. Scientists say that other constituents – including such tongue-twisting substances as hericenones, erinacines, scabronines, and dictyophorines – may help cut odds of cognitive impairment as well. And, another key to mushrooms’ ability to cause plunging odds of MCI is their choline content, an essential nutrient vital to learning and memory. The team noted that further studies on the cognitive benefits of mushrooms would include randomized, controlled trials on ergothioneine. Trials are also ongoing to explore the effects of other neuroprotective nutrients, include L-theanineand catechins from tea leaves. The Humble Mushroom Packs a Powerful Nutritional Punch Mushrooms are rich in protein, vitamins, minerals, fiber, and disease-fighting polyphenols and carotenoids – yet low in calories and fat. They also contain potent antioxidants – including immune-boosting vitamin C and the mineral selenium– and B vitamins, such as folate, riboflavin, thiamin, and vitamin B12. (Since vitamin B12 is found almost exclusively in animal products, this makes mushrooms a particularly valuable addition to the diets of vegans and vegetarians). In addition, mushrooms are the only vegan, non-fortified source of vitamin D on the planet – although the content may vary depending on how much light is used in the growing process. Some producers expose mushrooms to ultraviolet light to enhance vitamin D levels – and often feature this fact on the label. The minerals copper, iron, potassium, and phosphorous are also found in mushrooms. In addition to their beneficial micronutrients, mushrooms contain up to a gram of dietary fiber per cup. Coupled with their satisfying, chewy consistency, the fiber in mushrooms may help create a sense of satiety or fullness that can help protect against binge eating and food cravings. And, at a minimal 20 calories per cup – about a quarter of the calories in a small apple – mushrooms won’t break the daily caloric “bank.” Incidentally, in addition to protecting against cognitive decline, the benefits of mushrooms include cardioprotective and cancer-fighting properties. According to researchers at Harvard T.H. Chan School of Public Health, beta-glucans in mushrooms may help to lower harmful LDL cholesterol. The scientists also credit mushrooms with stimulating the activity of immune cells and macrophages that can stop the spread of tumor cells. Mushrooms have long been used for both culinary and therapeutic purposes, with medicinal mushrooms revered as a staple of Traditional Chinese Medicine. But, the Singapore study suggests that a mere two servings a week of ordinary, garden-variety mushrooms might be stronger “medicine” than anyone ever suspected. Sources for this article include: ScienceDaily.com Iospress.com MedicalNewsToday.com AlzheimersAssociation.org Harvard.edu To read the original article click here. For more articles from NaturalHealth365 click here.

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Are Mushrooms the Ultimate Superfood? The Answer May Surprise You … Especially When it Comes to Getting Enough Vitamin D

AHA Publisher — Thu, 14 Jan 2021 08:00:10 +0000

Sara Middleton via NaturalHealth365 – While certain types of mushrooms can be toxic or even deadly, the mushrooms you’ll find in the grocery store are safe and healthy to eat. In fact, the health benefits of mushrooms appear to impact everything from cognition to gut health. Mushrooms are even known as one of the few plant sources of vitamin D, a critical nutrient that about 1 billion people worldwide are estimated to be deficient in. In other words: these versatile fungi could be a great addition to your weekly meal plan if you don’t eat them yet. Eating Just 2 Servings of Mushrooms Per Week Could Do Wonders for Brain Function Most varieties of mushrooms contain a range of nutrients, including vitamin D, vitamin B, copper, potassium, selenium, and phosphorus. We’re still learning about why they boost health, but human studies have so far revealed some promising effects. According to Harvard Medical School, one 2019 study found that consuming just two servings of mushrooms per week (1 serving is about 3/4 cup cooked) was associated with a reduced risk of mild cognitive impairment in older adults compared to eating fewer than 1 serving per week. Scientists attribute their excellent brain-protective benefits to their antioxidant capacity. Additional research has found that mushrooms, which contain natural prebiotic compounds, may stimulate the growth of healthy gut bacteria and potentially support healthy digestion. Another great thing about mushrooms is that you generally have a wide variety to choose! Popular types of mushrooms include: Shiitake Portobello Crimini Button Oyster Beech Maitake Enoki Read this Important Note About Mushrooms as a Vitamin D Source We mentioned earlier that mushrooms are one of the only plant sources of vitamin D, which (in addition to sunshine) makes them a popular choice for vegans or anyone interested in non-animal sources of this important vitamin. And while this is true, there are a few important things to keep in mind so you can ensure you’re getting the most out of this nutritious fungi: According to the United States Department of Agriculture, mushrooms technically contain a compound called ergosterol that is a precursor to vitamin D. This means that it gets broken down in the body and converted into vitamin D2. But, vitamin “D2” is not the ideal form for humans. Especially if you’re deficient in vitamin D … you’ll want to get vitamin “D3.” Many conventionally grown fungi are actually grown in dark environments, which dramatically lowers their vitamin D content (unfortunately). Some more health-conscious producers are now exposing their mushroom crops to ultraviolet light as a way to improve the fungi’s nutritional profile. Look for these higher-quality varieties in health food stores or online. According to Harvard Medical School, dried mushrooms stored in a cool, dry place for up to 6 months contain about 600 IU of vitamin D2 per 3.5-ounce serving. Bottom line: If you’re deficient in vitamin D (with a blood test score of below 30) … then, you’ll most likely need to supplement with vitamin D3 to the tune of 5,000 to 8,000 IU or more until your levels reach between 50 and 80 ng/ml. In addition, you may want to consider taking your vitamin D3 with cofactors like, vitamin K2, magnesium, zinc and boron to help with proper absorption. Before You Eat Mushrooms … Here Are Two Final Tips: Don’t wash or clean mushrooms until you’re prepared to use them (ideally within a week of purchasing), and try storing them in a fridge in an open brown paper bag to help absorb excess moisture and prevent spoilage. Sources for this article include: Harvard.edu, USDA.gov, NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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