Tag Archives: ischemic stroke

Have you had your blueberries today? They are proven to improve cognition in older adults.

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Blueberry smoothie in a glass jar with a straw and sprig of mintIf you’ve ever had the pleasure of picking wild blueberries or strawberries, you’ve experienced the incredible burst of fragrance and flavor offered by each berry. It is easy to get the impression that something that good MUST be incredibly good for you. That might not be a reliable test of healthfulness but, in this case, it happens to be so. Blueberries, as well as strawberries, raspberries, cherries, cranberries and other berries all have remarkable health benefits.

New studies reveal that eating blueberries every day make a significant difference in  cognition in older adults.

A double-blind controlled trial in which 13 men and 24 women, between 60 and 75 years old, ate the equivalent of one cup of fresh blueberries every day for 90 days or a blueberry placebo had an interesting result. The group that ate blueberries showed significantly fewer repetition errors in the California Verbal Learning test.*  These findings show that the addition of easily achievable quantities of blueberry to the diets of older adults can improve some aspects of cognition.

*The California Verbal Learning test is one of the most widely used neuropsychological tests in North America. It is a relatively new approach to clinical psychology and computer science. It is a measure of episodic verbal learning and memory, which demonstrates sensitivity to a range of clinical conditions.

A second study found enhanced neural activation after 16 weeks of daily blueberry supplementation in older adults with mild cognitive impairment at risk for dementia. The researchers concluded that these data demonstrate, for the first time, enhanced neural response during a working memory challenge in blueberry-treated older adults with cognitive decline and are consistent with prior trials showing neurocognitive benefit with blueberry supplementation in this at-risk population.

What’s so special about blueberries?

You’re already familiar with antioxidants, which include vitamins, minerals, herbs, and other nutrients that protect us from free radical damage. Phytochemicals fall under the category of antioxidants, but more specifically, they are compounds found in plants that have been recognized for their potential to fight and protect us from disease. More than 900 different phytochemicals have been identified as components of food, and many more phytochemicals continue to be discovered, it seems, on a weekly basis. It is estimated that there may be more than 100 different phytochemicals in just one serving of vegetables—which is one of the reasons health experts urge us to eat at least five to eight servings of fruit and vegetables each day.

Researchers have known for a long time that the phytochemicals in plants protect them from disease. But it wasn’t until 1980 when The National Cancer Institute began evaluating phytochemicals for their safety, efficacy and potential for preventing and treating human diseases that health experts recommended that we increase our consumption of fruit and vegetables as a valuable way to ward off illness and disease.

Blueberries come out on top

In a test that measures the antioxidant potency of a variety of foods—the Oxygen Radical Absorbance Capacity (ORAC) test—blueberries came out on top.  This tiny, magnificent berry contains a huge serving of antioxidants that have been demonstrated to benefit numerous health conditions, including the prevention of oxidative and inflammatory stress on the lining of blood vessels and red blood cells. Berry anthocyanins also improve neuronal and cognitive brain functions, ocular health as well as protect genomic DNA integrity.

Berries as Smart Nutrients

In a landmark study in 1999, researchers at Tufts University discovered just how powerful this berry is by feeding old rats the equivalent of one cup of blueberries a day. The results were dramatic. The old rats that were fed the blueberries:

  • learned faster than the young rats
  • were more coordinated
  • showed improved motor skills
  • outperformed the young rats in memory tests

In one test, 6-month-old rats were able to run on a rod an average of 14 seconds, when compared to old rats, which fell off after six seconds. But remarkably, the old rats that were fed a blueberry supplement could stay on the rod for 10 seconds. Although the rats didn’t become young again, their skills improved tremendously. When the researchers examined the rats’ brains, they found that the brain neurons of the rats that ate the blueberries were able to communicate better.

The study was significant because the researchers discovered blueberry’s potential for reversing some age-related impairments in both memory and motor coordination. The researchers concluded that these findings suggest that, in addition to their known beneficial effects on cancer and heart disease, phytochemicals present in antioxidant-rich foods may be beneficial in reversing the course of neuronal and behavioral aging.

An earlier study done by researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University published research showing that nutritional antioxidants, such as the polyphenols found in blueberries, can reverse age-related declines in brain function, namely the cognitive and motor deficits associated with Alzheimer’s and Parkinson’s disease. Since then, hundreds of studies have been done showing that all kinds of berries exert a protective effect against oxidation—a principal cause of cellular damage and death—which ultimately results in illness and disease.

 Protects against brain damage

Among blueberry varieties, wild or lowbush blueberries contain the highest antioxidant power and were shown to protect laboratory animals from brain damage from an induced stroke, after they ate blueberries for six weeks. The researchers concluded that this study suggests that inclusion of blueberries in the diet may improve ischemic stroke outcomes.

Conclusion

There are thousands of health-promoting phytochemicals in plants—which is why it’s so important to eat a wide variety of colorful fruits and vegetables every day. Berries contain numerous phytochemicals (including anthocyanins, lutein, carotenoids, ellagic acid, chlorogenic acid, and caffeic acid) that have potent antioxidant and inflammatory effects—that have specifically been shown to protect us from numerous health ailments and diseases.

But most Americans do not meet the Recommended Daily Allowance of five to eight fruits and vegetables a day. The good news is that taking a daily nutritional supplement containing a mixture of berry extracts is an excellent way to get a variety of unique phytochemicals, and cover your antioxidant protection needs.

Berry good for you recipes

Berry Smoothie

Ingredients

  • 2 frozen bananas
  • 4-5 strawberries
  • 1/2 cup of blueberries
  • 1/2 cup of raspberries
  • 1 tsp. of maple syrup or stevia (optional)

Blend in a food processor or blender. About 500 calories (if you use the maple syrup) and 0 fat

Serves: 1-2

 Two berry crisp

Ingredients

  • 1 pint blueberries
  • 1 pint strawberries, hulled, sliced
  • 2 cups sugar-free granola
  • 2 TB coconut oil

Preparation:

Preheat oven to 375°. Toss prepared berries in an 8-inch square glass baking dish. Blend coconut oil with the granola and sprinkle the mixture over the berries.Cover dish with foil and bake for 30 minutes. Remove foil and bake another 10 minutes, until topping is browned. Serve warm or at room temperature, with ice cream or whipped topping.

Serves 6-8

Enjoy!

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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”—Winner of the 2018 Book Excellence Award in Self-Help—in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

Do you have any of these risk factors for Alzheimers?

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Woman with hypertension treating by a nurse

  1. Dizziness when standing up
  2. Reduced levels of plasmalogens
  3. High blood pressure
  4. Obesity
  5. Alcohol
  6. Head trauma
  7. Family history
  8. Smoking
  9. Age
  10. Social Isolation (see Loneliness vs. Aloneness: Why one is dangerous to your health

Most people know that old age is a risk factor for Alzheimer’s disease. In fact, after age 65 the risk of Alzheimer’s doubles every five years. And after age 85 one out of three seniors dies with Alzheimer’s or other form of dementia. You’ve probably also heard that obesity, alcohol consumption, head trauma, family history, smoking, and social isolation put you at increase risk.

But here are a few risk factors that you may not have heard about.

Dizziness when standing up

A new risk factor, and a concern for me personally, is orthostatic hypotension (OH), a fancy name for feeling  dizzy when you stand up. According to a new study, middle-aged people who experience orthostatic hypotension may have a higher risk of developing dementia later in life. The study analyzed data from 11,709 participants without a history of coronary heart disease or stroke. It concluded that individuals who experience a drop in systolic blood pressure (the bottom number) of at least 20 mm Hg or a drop in diastolic blood pressure (the top number) of at least 10 mm Hg on standing are said to have orthostatic hypotension.

Over a 25-year period, 1,068 participants developed dementia and 842 had an ischemic stroke. Compared to persons without OH at baseline, those with OH had a higher risk of dementia and ischemic stroke. Persons with OH had greater, although insignificant, cognitive decline over 20 years. But since the study doesn’t take any other risk factors into consideration, I’m not going to lose sleep over this.

2. We’ve heard how omega 3 fatty acids are necessary for a healthy cardiovascular system. But if your liver doesn’t process these key lipids properly it can spell trouble in your brain.

Reduced levels of plasmalogens — a class of lipids created in the liver that are integral to cell membranes in the brain — are associated with an increased risk of Alzheimer’s Disease, according to new research presented at the Alzheimer’s Association International Conference (AAIC) 2018 by Mitchel A. Kling, MD, an associate professor of Psychiatry in the Perelman School of Medicine at the University of Pennsylvania and the Veterans Affairs Medical Center. A reduced level is also implicated in Down’s Syndrome and Parkinson’s disease.

In 2012, scientists found a 40% reduction in plasmalogen content of white matter in the brain in individuals with early stage Alzheimer’s.

Plasmalogens are created in the liver and are dispersed through the blood stream in the form of lipoproteins, which also transport cholesterol and other lipids to and from cells and tissues throughout the body, including the brain. The researchers measured several plasmalogens including those containing omega-3 fatty acids docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), as well as an omega-6 fatty acid and closely-related non-plasmalogen lipids, in blood-based fluids collected from two groups. The first group included 1,547 subjects that have Alzheimer’s disease, MCI or significant memory concerns (SMC), and subjects who were cognitively normal (CN) and who are enrolled in the Alzheimer’s Disease Neuroimaging Initiative. The second group included 112 subjects from the Penn Memory Center, including those with Alzheimer’s, MCI, and CN.

“Our findings provide renewed hope for the creation of new treatment and prevention approaches for Alzheimer’s disease,” Kling said. “Moving forward, we’re examining the connections between plasmalogens, other lipids, and cognition, in addition to gene expression in the liver and the brain. While we’re in the early stages of discovering how the liver, lipids, and diet are related to Alzheimer’s disease and neurodegeneration, it’s been promising.”

You would think that taking omega 3s would help, right? Well, according to the study, they don’t. However, plasmalogens from mussels are being sold in Japan and Singapore as a health supplement for Alzheimer’s disease. See Scallop-derived PLASMALOGEN. There is also a Singapore product for sale in the U.S. that supposedly helps your body increase the level of plasmalogens. It’s called NeuroREGAIN. You can read about it here: NeuroREGAIN

According to the first study cited, these products don’t help because of the pH in the
digestive system and the ability to utilize the ingredients.
But it’s up to you. I tried lots of things with my husband, and if he were still alive I’d probably try this product, too.

3. Recently, researchers from the Rush Alzheimer’s Disease Center at Rush University Medical Center in Chicago, IL, set up a study funded by the National Institutes of Health to look for links between blood pressure and physical markers of brain health in older adults. The findings are published in the July 11, 2018, online issue of Neurology. Study co-author Dr. Zoe Arvanitakis explains the types of pathology they were searching for.

“We researched whether blood pressure in later life was associated with signs of brain aging that include plaques and tangles linked to Alzheimer’s disease, and brain lesions called infarcts, areas of dead tissue caused by a blockage of the blood supply, which can increase with age, often go undetected and can lead to stroke, said Arvanitakis.”

Healthy blood pressure is less than 120/80 millimeters of mercury (mmHg). The higher number is called systolic blood pressure, the pressure in the blood vessels when the heart beats. The lower number is called diastolic blood pressure, the pressure when the heart is at rest.

For the study, 1,288 older people were followed until they died, which was an average of eight years later. The average age at death was 89 years. Blood pressure was documented yearly for each participant and autopsies were conducted on their brains after death. The average systolic blood pressure for those enrolled in the study was 134 mmHg and the average diastolic blood pressure was 71 mmHg. Two-thirds of the participants had a history of high blood pressure, and 87 percent were taking high blood pressure medication. A total of 48 percent of the participants had one or more brain infarct lesions.

Researchers found that the risk of brain lesions was higher in people with higher average systolic blood pressure across the years. For a person with one standard deviation above the average systolic blood pressure, for example 147 mmHg versus 134 mmHg, there was a 46 percent increased risk of having one or more brain lesions, specifically infarcts. For comparison, the effect of an increase by one standard deviation on the risk of having one or more brain infarcts was the equivalent of nine years of brain aging.

Those with one standard deviation above the average systolic blood pressure also had a 46 percent greater chance of having large lesions and a 36 percent greater risk of very small lesions. Arvanitakis noted that an important additional result of the study was that people with a declining systolic blood pressure also had an increased risk of one or more brain lesions, so it was not just the level but also the declining blood pressure which was associated with brain lesions.

Separately, higher average diastolic blood pressure was also related to brain infarct lesions. People who had an increase of one standard deviation from an average diastolic blood pressure, for example from 71 mmHg to 79 mmHg, had a 28 percent greater risk of one or more brain lesions.

The results did not change when researchers controlled for other factors that could affect the risk of brain lesions, such as whether they used high blood pressure drugs.

When looking for signs of Alzheimer’s disease in the brain at autopsy, researchers found a link between higher average late-life systolic blood pressure across the years before death and a higher number of tangles, but not plaques. Arvanitakis said this link is difficult to interpret and will need more research.

 The bottom line is be aware of your blood pressure and how to maintain healthy levels.

Natural remedies to support healthy blood pressure and circulation:

  • Magnesium
  • Potassium
  • Vitamin B complex
  • Vitamin C
  • CoQ10
  • Resveratrol
  • Astaxanthin
  • Nattokinase
  • Pomegranate
  • Acetyl-L-carnitine

A healthy heart supports a healthy brain. Here are 12 ways to support both.

12 ways to support a healthy heart

  1. Eat a nutritious, high-fiber, low-fat heart healthy diet.
  2. Include foods high in phytonutrients (the nutrients found in plants)
  3. Get plenty of foods containing omega-3 fatty acids (found in cold water fish). Vegetarians should take flax-seed oil or ground flax seed.
  4. Take nutritional supplements proven to support a healthy heart
  5. Practice a stress reduction technique such as yoga or meditation
  6. Exercise
  7. Stop smoking!
  8. Reduce and/or avoid alcohol
  9. Get an annual physical exam to rule out other health factor risks
  10. Protect yourself from environmental toxins
  11. Drink 6 to 8 glasses of purified, filtered water every day
  12. Get plenty of restful sleep!

 

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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”—Winner of the 2018 Book Excellence Award in Self-Help—in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.