http://www.highlandstoday.com/hi/local-news/natural-strategies-to-slow-aging-in-the-brain-20160402/
BY JOHN PEPPER
Ask Dr. Pepper
Ask Dr. Pepper
Published: April 2, 2016
Updated: April 2, 2016 at 10:53 AM
It is inevitable that with each decade of life, we become more
and more susceptible to deterioration and an actual shrinkage throughout
parts of our brain.
As this process unfolds, it brings with it a decrease in brain function often referred to as cognitive decline. Some of the possible symptoms that may rise to the surface include trouble finding words, mild memory loss, difficulty planning and organizing, difficulty staying focused and difficulty solving problems. This degenerative process can be seen and measured in people as early as in their mid 20s.
Given this fact, it is important to start taking steps to safeguard your brain from common lifestyle offenders as well as provide nourishing defenders to keep your brain youthful and vibrant.
Offenders
Oxidative stress: Think about rust, in your body. Oxidation occurs with basic energy production in the cells of your body. Oxidation can also be accelerated through environmental toxins including cigarette smoke, chemicals, and radiation. Increased immune activity can also increase oxidation. Excess oxidation leads to free radicals that can damage your DNA and mitochondria.
Chronic inflammation: This can be caused by many different issues, including excessive free radicals, processed foods, environmental exposures and nutrient deficiencies just to name a few.
Processed food: Many grocery aisles and grocery carts are filled with these. These are typically loaded with refined carbohydrates/sugars, an overabundance of omega 6 fats and trans fats.
Insulin resistance: This lifestyle-related problem has not only been shown to increase the risk of cognitive decline and memory loss but has also been implicated in accelerating the progression of Alzheimer’s disease.
Obesity: Excess body weight in middle life has been shown to be related with a higher risk of cognitive decline in later life.
Loneliness: Healthy relationships and social connectivity are associated with a decreased risk of cognitive decline.
Defenders
Healthy oils and fats: Your body cannot make these omega-3 fatty acids, which means you must get them from the foods you eat. Unfortunately, most Americans are highly deficient in omega-3 fatty acids.
Exercise: Staying physically active increases the production of a protein called BDNF (Brain-Derived Neurotrophic Factor), which increases neuroplasticity. This in turn improves memory, learning and improved problem solving. Fifteen to 30 minutes of moderate to high intensity exercise has been proven to significantly increase BDNF.
Moderate alcohol and caffeinated coffee: Light to moderate alcohol consumption (1-2 drinks/day) has been shown to protect against cognitive decline with aging. Red wine has received the best track record most likely because of it’s high levels of antioxidants. Coffee is also rich in antioxidants. One to three cups of coffee has been shown to not only have protective effects on your brain, but also may help protect against type 2 diabetes and certain cancers.
Calorie restriction: This is one of the only factors that has been shown to increase life longevity. There is also a strong relationship between calorie restriction and your body’s production of growth factors that promote brain growth and function.
Healthy hormone levels: Many hormones act similarly to neurotransmitters in your brain. When they start to decline, brain function may also start to decline. Keep an eye on these hormones to make sure they are supporting healthy brain function: estrogen, testosterone, DHEA, pregnenolone, and thyroid hormones.
Mental activity: Just like physical exe
As this process unfolds, it brings with it a decrease in brain function often referred to as cognitive decline. Some of the possible symptoms that may rise to the surface include trouble finding words, mild memory loss, difficulty planning and organizing, difficulty staying focused and difficulty solving problems. This degenerative process can be seen and measured in people as early as in their mid 20s.
Given this fact, it is important to start taking steps to safeguard your brain from common lifestyle offenders as well as provide nourishing defenders to keep your brain youthful and vibrant.
Offenders
Oxidative stress: Think about rust, in your body. Oxidation occurs with basic energy production in the cells of your body. Oxidation can also be accelerated through environmental toxins including cigarette smoke, chemicals, and radiation. Increased immune activity can also increase oxidation. Excess oxidation leads to free radicals that can damage your DNA and mitochondria.
Chronic inflammation: This can be caused by many different issues, including excessive free radicals, processed foods, environmental exposures and nutrient deficiencies just to name a few.
Processed food: Many grocery aisles and grocery carts are filled with these. These are typically loaded with refined carbohydrates/sugars, an overabundance of omega 6 fats and trans fats.
Insulin resistance: This lifestyle-related problem has not only been shown to increase the risk of cognitive decline and memory loss but has also been implicated in accelerating the progression of Alzheimer’s disease.
Obesity: Excess body weight in middle life has been shown to be related with a higher risk of cognitive decline in later life.
Loneliness: Healthy relationships and social connectivity are associated with a decreased risk of cognitive decline.
Defenders
Healthy oils and fats: Your body cannot make these omega-3 fatty acids, which means you must get them from the foods you eat. Unfortunately, most Americans are highly deficient in omega-3 fatty acids.
Exercise: Staying physically active increases the production of a protein called BDNF (Brain-Derived Neurotrophic Factor), which increases neuroplasticity. This in turn improves memory, learning and improved problem solving. Fifteen to 30 minutes of moderate to high intensity exercise has been proven to significantly increase BDNF.
Moderate alcohol and caffeinated coffee: Light to moderate alcohol consumption (1-2 drinks/day) has been shown to protect against cognitive decline with aging. Red wine has received the best track record most likely because of it’s high levels of antioxidants. Coffee is also rich in antioxidants. One to three cups of coffee has been shown to not only have protective effects on your brain, but also may help protect against type 2 diabetes and certain cancers.
Calorie restriction: This is one of the only factors that has been shown to increase life longevity. There is also a strong relationship between calorie restriction and your body’s production of growth factors that promote brain growth and function.
Healthy hormone levels: Many hormones act similarly to neurotransmitters in your brain. When they start to decline, brain function may also start to decline. Keep an eye on these hormones to make sure they are supporting healthy brain function: estrogen, testosterone, DHEA, pregnenolone, and thyroid hormones.
Mental activity: Just like physical exe
Ask Dr. Pepper
Published: April 2, 2016
Updated: April 2, 2016 at 10:53 AM
It is inevitable that with each decade of life, we become more and more susceptible to deterioration and an actual shrinkage throughout parts of our brain.
As this process unfolds, it brings with it a decrease in brain function often referred to as cognitive decline. Some of the possible symptoms that may rise to the surface include trouble finding words, mild memory loss, difficulty planning and organizing, difficulty staying focused and difficulty solving problems. This degenerative process can be seen and measured in people as early as in their mid 20s.
Given this fact, it is important to start taking steps to safeguard your brain from common lifestyle offenders as well as provide nourishing defenders to keep your brain youthful and vibrant.
Offenders
Oxidative stress: Think about rust, in your body. Oxidation occurs with basic energy production in the cells of your body. Oxidation can also be accelerated through environmental toxins including cigarette smoke, chemicals, and radiation. Increased immune activity can also increase oxidation. Excess oxidation leads to free radicals that can damage your DNA and mitochondria.
Chronic inflammation: This can be caused by many different issues, including excessive free radicals, processed foods, environmental exposures and nutrient deficiencies just to name a few.
Processed food: Many grocery aisles and grocery carts are filled with these. These are typically loaded with refined carbohydrates/sugars, an overabundance of omega 6 fats and trans fats.
Insulin resistance: This lifestyle-related problem has not only been shown to increase the risk of cognitive decline and memory loss but has also been implicated in accelerating the progression of Alzheimer’s disease.
Obesity: Excess body weight in middle life has been shown to be related with a higher risk of cognitive decline in later life.
Loneliness: Healthy relationships and social connectivity are associated with a decreased risk of cognitive decline.
Defenders
Healthy oils and fats: Your body cannot make these omega-3 fatty acids, which means you must get them from the foods you eat. Unfortunately, most Americans are highly deficient in omega-3 fatty acids.
Exercise: Staying physically active increases the production of a protein called BDNF (Brain-Derived Neurotrophic Factor), which increases neuroplasticity. This in turn improves memory, learning and improved problem solving. Fifteen to 30 minutes of moderate to high intensity exercise has been proven to significantly increase BDNF.
Moderate alcohol and caffeinated coffee: Light to moderate alcohol consumption (1-2 drinks/day) has been shown to protect against cognitive decline with aging. Red wine has received the best track record most likely because of it’s high levels of antioxidants. Coffee is also rich in antioxidants. One to three cups of coffee has been shown to not only have protective effects on your brain, but also may help protect against type 2 diabetes and certain cancers.
Calorie restriction: This is one of the only factors that has been shown to increase life longevity. There is also a strong relationship between calorie restriction and your body’s production of growth factors that promote brain growth and function.
Healthy hormone levels: Many hormones act similarly to neurotransmitters in your brain. When they start to decline, brain function may also start to decline. Keep an eye on these hormones to make sure they are supporting healthy brain function: estrogen, testosterone, DHEA, pregnenolone, and thyroid hormones.
Mental activity: Just like physical exercise builds muscle, mental exercise builds brain. Some of the best mental exercises include learning new things, such as a new language or a new musical instrument.
Antioxidants: Getting a regular dose of antioxidants from the foods you eat can help protect your brain. Some great resources of these antioxidants include blueberries, green tea, and dark chocolate
Supplements: Ideally you should get the majority of your vitamins and minerals through the foods you eat. Unfortunately, even eating a clean and healthy diet may have you coming up short of the nutrients your brain needs to function at its optimal potential. A few of the vitamins that seem to have the largest impact on brain function are the B vitamins, more specifically B6, B9 (folate) and B12.
This is certainly not a complete list of offenders and defenders for preventing age-related cognitive decline. If you would like to explore further strategies to slow aging in the brain, email john@peppernaturalhealth.com.
If you have any questions for future columns, email john@peppernaturalhealth.com. Dr. John Pepper can be contacted at Pepper Natural Health & Wellness at (863) 386-4325. Sign up for a free monthly e-newsletter and healthy living tips at www.peppernatural health.com.
rcise
builds muscle, mental exercise builds brain. Some of the best mental
exercises include learning new things, such as a new language or a new
musical instrument.
Antioxidants: Getting a regular dose of antioxidants from the foods you eat can help protect your brain. Some great resources of these antioxidants include blueberries, green tea, and dark chocolate
Supplements: Ideally you should get the majority of your vitamins and minerals through the foods you eat. Unfortunately, even eating a clean and healthy diet may have you coming up short of the nutrients your brain needs to function at its optimal potential. A few of the vitamins that seem to have the largest impact on brain function are the B vitamins, more specifically B6, B9 (folate) and B12.
This is certainly not a complete list of offenders and defenders for preventing age-related cognitive decline. If you would like to explore further strategies to slow aging in the brain, email john@peppernaturalhealth.com.
If you have any questions for future columns, email john@peppernaturalhealth.com. Dr. John Pepper can be contacted at Pepper Natural Health & Wellness at (863) 386-4325. Sign up for a free monthly e-newsletter and healthy living tips at www.peppernatural health.com.
- See more at: http://www.highlandstoday.com/hi/local-news/natural-strategies-to-slow-aging-in-the-brain-20160402/#sthash.ioHQ4AgP.dpuf
Antioxidants: Getting a regular dose of antioxidants from the foods you eat can help protect your brain. Some great resources of these antioxidants include blueberries, green tea, and dark chocolate
Supplements: Ideally you should get the majority of your vitamins and minerals through the foods you eat. Unfortunately, even eating a clean and healthy diet may have you coming up short of the nutrients your brain needs to function at its optimal potential. A few of the vitamins that seem to have the largest impact on brain function are the B vitamins, more specifically B6, B9 (folate) and B12.
This is certainly not a complete list of offenders and defenders for preventing age-related cognitive decline. If you would like to explore further strategies to slow aging in the brain, email john@peppernaturalhealth.com.
If you have any questions for future columns, email john@peppernaturalhealth.com. Dr. John Pepper can be contacted at Pepper Natural Health & Wellness at (863) 386-4325. Sign up for a free monthly e-newsletter and healthy living tips at www.peppernatural health.com.
- See more at: http://www.highlandstoday.com/hi/local-news/natural-strategies-to-slow-aging-in-the-brain-20160402/#sthash.ioHQ4AgP.dpuf
Local News
Natural strategies to slow aging in the brain
Coffee
is rich in antioxidants. One to three cups of coffee has been shown to
not only have protective effects on your brain, but may also help
protect against type 2 diabetes and certain cancers. METRO CREATIVE
IMAGES
It is inevitable that with each decade of life, we become more
and more susceptible to deterioration and an actual shrinkage throughout
parts of our brain.
As this process unfolds, it brings with it a decrease in brain function often referred to as cognitive decline. Some of the possible symptoms that may rise to the surface include trouble finding words, mild memory loss, difficulty planning and organizing, difficulty staying focused and difficulty solving problems. This degenerative process can be seen and measured in people as early as in their mid 20s.
Given this fact, it is important to start taking steps to safeguard your brain from common lifestyle offenders as well as provide nourishing defenders to keep your brain youthful and vibrant.
Offenders
Oxidative stress: Think about rust, in your body. Oxidation occurs with basic energy production in the cells of your body. Oxidation can also be accelerated through environmental toxins including cigarette smoke, chemicals, and radiation. Increased immune activity can also increase oxidation. Excess oxidation leads to free radicals that can damage your DNA and mitochondria.
Chronic inflammation: This can be caused by many different issues, including excessive free radicals, processed foods, environmental exposures and nutrient deficiencies just to name a few.
Processed food: Many grocery aisles and grocery carts are filled with these. These are typically loaded with refined carbohydrates/sugars, an overabundance of omega 6 fats and trans fats.
Insulin resistance: This lifestyle-related problem has not only been shown to increase the risk of cognitive decline and memory loss but has also been implicated in accelerating the progression of Alzheimer’s disease.
Obesity: Excess body weight in middle life has been shown to be related with a higher risk of cognitive decline in later life.
Loneliness: Healthy relationships and social connectivity are associated with a decreased risk of cognitive decline.
Defenders
Healthy oils and fats: Your body cannot make these omega-3 fatty acids, which means you must get them from the foods you eat. Unfortunately, most Americans are highly deficient in omega-3 fatty acids.
Exercise: Staying physically active increases the production of a protein called BDNF (Brain-Derived Neurotrophic Factor), which increases neuroplasticity. This in turn improves memory, learning and improved problem solving. Fifteen to 30 minutes of moderate to high intensity exercise has been proven to significantly increase BDNF.
Moderate alcohol and caffeinated coffee: Light to moderate alcohol consumption (1-2 drinks/day) has been shown to protect against cognitive decline with aging. Red wine has received the best track record most likely because of it’s high levels of antioxidants. Coffee is also rich in antioxidants. One to three cups of coffee has been shown to not only have protective effects on your brain, but also may help protect against type 2 diabetes and certain cancers.
Calorie restriction: This is one of the only factors that has been shown to increase life longevity. There is also a strong relationship between calorie restriction and your body’s production of growth factors that promote brain growth and function.
Healthy hormone levels: Many hormones act similarly to neurotransmitters in your brain. When they start to decline, brain function may also start to decline. Keep an eye on these hormones to make sure they are supporting healthy brain function: estrogen, testosterone, DHEA, pregnenolone, and thyroid hormones.
Mental activity: Just like physical exercise builds muscle, mental exercise builds brain. Some of the best mental exercises include learning new things, such as a new language or a new musical instrument.
Antioxidants: Getting a regular dose of antioxidants from the foods you eat can help protect your brain. Some great resources of these antioxidants include blueberries, green tea, and dark chocolate
Supplements: Ideally you should get the majority of your vitamins and minerals through the foods you eat. Unfortunately, even eating a clean and healthy diet may have you coming up short of the nutrients your brain needs to function at its optimal potential. A few of the vitamins that seem to have the largest impact on brain function are the B vitamins, more specifically B6, B9 (folate) and B12.
This is certainly not a complete list of offenders and defenders for preventing age-related cognitive decline. If you would like to explore further strategies to slow aging in the brain, email john@peppernaturalhealth.com.
If you have any questions for future columns, email john@peppernaturalhealth.com. Dr. John Pepper can be contacted at Pepper Natural Health & Wellness at (863) 386-4325. Sign up for a free monthly e-newsletter and healthy living tips at www.peppernatural health.com.
As this process unfolds, it brings with it a decrease in brain function often referred to as cognitive decline. Some of the possible symptoms that may rise to the surface include trouble finding words, mild memory loss, difficulty planning and organizing, difficulty staying focused and difficulty solving problems. This degenerative process can be seen and measured in people as early as in their mid 20s.
Given this fact, it is important to start taking steps to safeguard your brain from common lifestyle offenders as well as provide nourishing defenders to keep your brain youthful and vibrant.
Offenders
Oxidative stress: Think about rust, in your body. Oxidation occurs with basic energy production in the cells of your body. Oxidation can also be accelerated through environmental toxins including cigarette smoke, chemicals, and radiation. Increased immune activity can also increase oxidation. Excess oxidation leads to free radicals that can damage your DNA and mitochondria.
Chronic inflammation: This can be caused by many different issues, including excessive free radicals, processed foods, environmental exposures and nutrient deficiencies just to name a few.
Processed food: Many grocery aisles and grocery carts are filled with these. These are typically loaded with refined carbohydrates/sugars, an overabundance of omega 6 fats and trans fats.
Insulin resistance: This lifestyle-related problem has not only been shown to increase the risk of cognitive decline and memory loss but has also been implicated in accelerating the progression of Alzheimer’s disease.
Obesity: Excess body weight in middle life has been shown to be related with a higher risk of cognitive decline in later life.
Loneliness: Healthy relationships and social connectivity are associated with a decreased risk of cognitive decline.
Defenders
Healthy oils and fats: Your body cannot make these omega-3 fatty acids, which means you must get them from the foods you eat. Unfortunately, most Americans are highly deficient in omega-3 fatty acids.
Exercise: Staying physically active increases the production of a protein called BDNF (Brain-Derived Neurotrophic Factor), which increases neuroplasticity. This in turn improves memory, learning and improved problem solving. Fifteen to 30 minutes of moderate to high intensity exercise has been proven to significantly increase BDNF.
Moderate alcohol and caffeinated coffee: Light to moderate alcohol consumption (1-2 drinks/day) has been shown to protect against cognitive decline with aging. Red wine has received the best track record most likely because of it’s high levels of antioxidants. Coffee is also rich in antioxidants. One to three cups of coffee has been shown to not only have protective effects on your brain, but also may help protect against type 2 diabetes and certain cancers.
Calorie restriction: This is one of the only factors that has been shown to increase life longevity. There is also a strong relationship between calorie restriction and your body’s production of growth factors that promote brain growth and function.
Healthy hormone levels: Many hormones act similarly to neurotransmitters in your brain. When they start to decline, brain function may also start to decline. Keep an eye on these hormones to make sure they are supporting healthy brain function: estrogen, testosterone, DHEA, pregnenolone, and thyroid hormones.
Mental activity: Just like physical exercise builds muscle, mental exercise builds brain. Some of the best mental exercises include learning new things, such as a new language or a new musical instrument.
Antioxidants: Getting a regular dose of antioxidants from the foods you eat can help protect your brain. Some great resources of these antioxidants include blueberries, green tea, and dark chocolate
Supplements: Ideally you should get the majority of your vitamins and minerals through the foods you eat. Unfortunately, even eating a clean and healthy diet may have you coming up short of the nutrients your brain needs to function at its optimal potential. A few of the vitamins that seem to have the largest impact on brain function are the B vitamins, more specifically B6, B9 (folate) and B12.
This is certainly not a complete list of offenders and defenders for preventing age-related cognitive decline. If you would like to explore further strategies to slow aging in the brain, email john@peppernaturalhealth.com.
If you have any questions for future columns, email john@peppernaturalhealth.com. Dr. John Pepper can be contacted at Pepper Natural Health & Wellness at (863) 386-4325. Sign up for a free monthly e-newsletter and healthy living tips at www.peppernatural health.com.
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