Super Health Bonus
Vitamin E supplementation also boosts skin health and helps keep skin soft and supple.
60-SECOND BRAIN HEALTH TIP #48:
Give Your Brain Chemicals a Boost with the Nutrient 5-HTP
Boost your mood and prevent mood swings with the “happy hormone.”
Low levels of the nutrient 5-HTP have been linked with depression and mood regulation disorders. That’s because 5-HTP is a precursor to the brain hormone serotonin, which is known as the “happy hormone” due to its mood-balancing and elevating qualities. Serotonin is one of the brain neurotransmitters that allow brain cells to communicate.
Low levels of serotonin are frequently seen in people suffering from depression. Additionally, research shows that Parkinson’s patients may have low levels of serotonin before they start to experience the motor symptoms characteristic of the disease, leading researchers to believe that, in some cases, depression may be one of the earliest symptoms of Parkinson’s disease.24
The nutrient name 5-HTP stands for 5-hydroxytryptophan. It is usually derived from a naturally occurring substance from the seedpods of a West African medicinal plant known as Griffonia simplicifolia. In your body, 5-HTP is one of the raw materials needed to manufacture adequate serotonin levels. The success of 5-HTP in treating conditions like depression and mood imbalances that are linked to low serotonin levels has been extensively documented.
While you can’t take a serotonin pill to boost your levels, you can help your body manufacture more of it by supplementing with 5-HTP. (The herb St. John’s wort can also help with boosting serotonin levels and in the treatment of mild to moderate depression.)
The effectiveness of treating depression with 5-HTP supplements has been known for many years. As early as the 1980s, research in the journals Advances in Biochemical Psychopharmacology and Biological Psychiatry found that taking a 5-HTP supplement could be valuable in the treatment of depression.25, 26
How to Benefit
If you’re not suffering from mood imbalances or depression, you probably don’t need 5-HTP. The supplement is best reserved for the treatment of depression or depression linked to Parkinson’s disease. In both cases, it is best to work with a qualified nutritionist and/or a physician who is knowledgeable about natural medicine (unfortunately, most aren’t) and who can monitor your serotonin levels and adjust your dose of 5-HTP as necessary. The standard dose for depression is 50 mg three times daily. If symptoms have not improved after 2 weeks, increase the dosage to 100 mg three times daily. Occasionally, nausea is a side effect of taking 5-HTP, but gradually increasing the dose in this manner helps to lessen the possibility of nausea. Entericcoated capsules or tablets are also helpful, and you can take the supplement with food. As with all supplements, be sure to choose a reputable brand, because there are major variations in quality and active ingredient content between different manufacturers. For more information on supplement brands, visit my Web site at DrMichelleCook.com.
Super Health Bonus
Supplementation with 5-HTP has been found to be beneficial to insomniacs.27 So if you’re suffering from insomnia, you may find that 5-HTP helps. Additionally, other research shows that it may help reduce symptoms of fibromyalgia.28
60-SECOND BRAIN HEALTH TIP #49:
Go for Gold with Ginkgo
Ginkgo helps slow the effects of aging, reduces your risk of dementia, and is a proven medical treatment for Alzheimer’s disease.
The ginkgo biloba tree you see today is almost identical to the one that stood alongside dinosaurs during the Jurassic period. The ginkgo tree is perhaps one of the oldest trees on the planet, reaching over 100 feet tall when fully mature and even surviving the Ice Age.
Ginkgo biloba has been extensively used for millennia to improve blood flow to the brain and to relieve dementia, depression, vertigo, tinnitus, multiple sclerosis, nerve pain, and fragile blood vessels.29 Even the Journal of the American Medical Association, which has traditionally been quite conservative in offering claims about natural medicines, has acknowledged that ginkgo might help slow the effects of old age on the brain (which they refer to as senile dementia).30
In Germany, the herb ginkgo biloba is even approved as a medical treatment for Alzheimer’s disease. Ginkgo has a long history of use among natural health practitioners and herbalists to boost memory function and support brain health against illnesses such as depression and stroke. Ginkgo appears to work by increasing the oxygen supply to your brain and the availability of energy to brain cells.
In a study of 40 patients with early-stage Alzheimer’s disease, researchers found that 240 mg of ginkgo biloba extract taken daily for 3 months produced noticeable improvements in memory, mood, and attention.31 Hundreds of European studies have demonstrated ginkgo’s proven ability to help with a wide variety of conditions linked to aging, including memory loss and poor circulation.32
While ginkgo is beneficial for treating brain diseases, it is also an excellent preventive medicine. That’s because one of the main ways ginkgo works is by improving circulation, both in your brain and throughout your body.
There are two main types of active ingredients in ginkgo: flavonoids and terpenes. Flavonoids are powerful antioxidants that neutralize damaging free radicals in your brain and body before they can do damage. Because free radicals are chemically imbalanced molecules, they bind to healthy cells, damaging them in the process. Free radicals in the brain are linked to impaired memory and brain damage, so getting and keeping them under control is one of the keys to a healthy brain. Fortunately, ginkgo is a rich source of free radical–quelling flavonoids.
There are terpenes found in ginkgo that are not found in other substances, including bilobalides and ginkgolides. These terpenes are antioxidants that improve circulation and protect your brain against damage, but they have also been found to improve memory and mental function and to aid in stroke recovery.33
According to Commission E, Germany’s official panel of doctors, pharmacologists, and experts who review herbal medicines for safety and effectiveness, ginkgo has many other effects. This herb:
■Increases your body’s tolerance of lack of oxygen, especially in brain tissue
■Inhibits swelling in the brain caused by trauma or toxins
■Reduces swelling and lesions in the retinas
■Inhibits an age-related decline of choline receptors (choline is an important nutrient found in brain and nerve tissue) and promotes choline uptake in your brain
■Improves memory and learning capacity
■Helps improve balance
■Improves blood flow, especially in the capillaries
■Scavenges free radicals
■Inhibits the platelet activating factor, a mediator of chemical processes within your body, including platelet aggregation, blood clotting, and allergic reactions
■Protects your nerves34
How to Benefit
Be sure to choose a reputable product, because there is a large difference between good- and poor-quality herbal products. It is best to choose either capsule or liquid form. If you’re using capsules, choose products that are standardized to contain 24 percent ginkgo flavonoid glycosides. Take 120 mg of standardized extract per day, or a 40 mg capsule three times daily with meals. However, if you are suffering from a serious brain disease, supplement with 240 mg of ginkgo biloba extract daily for at least 3 months under professional guidance. Because the herb works to heal the brain and memory, it may take some time to see improvements; it is best taken consistently for several months, minimum. For ginkgo’s preventive effects, 40 mg three times a day is ideal. If you’re using a liquid extract, the standard dose is 30 to 60 drops three times daily.
Safety consideration: It’s best to avoid fresh ginkgo leaves, because they contain some unwanted substances that may cause allergic reactions. (You won’t be missing anything, because ginkgo is not the best-tasting herb.) Avoid products that have more than 5 parts per million of ginkgolic acid, which can cause allerg
ic reactions. Avoid alcohol extracts if you are a recovering alcoholic or if you have liver disease.
Super Health Bonus
Ginkgo improves circulation throughout your body, so if you’re suffering from cold hands or feet, you may notice an improvement while taking this herb. Some studies have attributed an aphrodisiac effect to ginkgo, probably due improved circulation throughout the body.35 I can’t speak to that effect, but in theory, it may work in this regard. Because of ginkgo’s ability to deliver oxygen to your brain, it has also shown promise in the treatment of migraines.36 In a preliminary study, ginkgo combined with vitamin C (ascorbic acid) was even able to assist in the reversal of memory and learning deficits caused by chronic fluoride exposure.37 It is also believed that taking other herbal or nutritional supplements along with ginkgo helps deliver the substances to the brain, thanks to ginkgo’s ability to improve brain circulation.38
60-SECOND BRAIN HEALTH TIP #50:
Make Magnesium Your Go-To Mineral
Low magnesium levels, a common occurrence, are linked to decreased cognitive function.
While many minerals are important to healthy brain functioning, magnesium is one of the most important ones. Based on his research at the Mineral Element, Nutrition, Neuropsychological Function, and Behavior Research Lab at the Grand Forks Human Nutrition Research Center in North Dakota, James Penland, PhD, identifies magnesium as a critical mineral to maintain normal brain activity.39
A study published in Procedures of the North Dakota Academy of Sciences linked low magnesium intake to poorer scores on memory tests in rats. Other research links low magnesium levels to decreased cognitive function in humans.40 Magnesium is involved with countless biological and chemical functions in the body, particularly in stabilizing brain-wave patterns and increasing blood flow to the brain.41
In their book, The Magnesium Factor, Mildred S. Seelig, MD, MPH, and Andrea Rosanoff, PhD, found that a magnesium deficiency is linked to many neurological concerns, including:42
■Convulsions
■Hearing loss
■Hyperactivity, restlessness, and constant movement
■Insomnia
■Migraines
■Numbness
■Tingling sensations in the body
■Tinnitus or a ringing sensation in the ears
■Additionally, magnesium has been shown to prevent, treat, and reverse heart disease and high blood pressure, thereby playing a role in preventing strokes.43
While magnesium is critical to healthy brain function, few people get sufficient amounts of this mineral on an ongoing basis. Some experts estimate that as much as 80 percent of the population is deficient. Fortunately, addressing a deficiency can be as easy as eating more magnesium-rich foods and supplementing with the nutrient.
How to Benefit
Eat more magnesium-rich foods, which include nuts, legumes, whole grains, avocados, and artichokes. Additionally, supplement with 800 mg of magnesium glycinate or citrate daily. One of the best ways to obtain more magnesium is to apply it topically to your skin. Topical products usually contain magnesium chloride. Follow package directions for dosage amounts.
Super Health Bonus
Magnesium is essential for almost every function in your body. It is nature’s stress reducer and relaxant. It boosts heart function, reduces arrhythmias, and relaxes muscles. Magnesium is helpful for leg cramps, as well.
60-SECOND BRAIN HEALTH TIP #51:
Pick Periwinkle: The Blue Flower for Gray Matter
Boost your short-term memory or treat dementia with this potent blue flower.
Not just for English gardens anymore, the lovely blue flowering plant periwinkle may help boost memory. Research shows that vinpocetine, a natural compound in periwinkle, helps transport oxygen and glucose to the brain. Since your brain needs both to function optimally, periwinkle may help prevent or treat brain disease.
With around 100 studies conducted on vinpocetine’s effects on humans, mostly in Hungary, it is not surprising that it has been used by Hungarian doctors for 25 years to treat senility and blood vessel disorders in the brain. In these studies, it boosts memory and cognition in healthy people and in those with mild to moderate forms of dementia.
In a double-blind study published in the European Journal of Clinical Pharmacology, researchers tested vinpocetine’s effect on the short-term memories of 12 healthy women. The women who took 40 mg of vinpocetine three times per day for 2 days scored 30 percent higher on short-term memory tests than the women in the placebo group.
In another double-blind study published in the journal International Clinical Psychopharmacology, researchers tested 165 people with mild to moderate dementia. After 16 weeks, 21 percent of those taking 30 to 60 mg of vinpocetine daily reported a decline in symptom severity, compared to only 7 percent of those taking the placebo.44
Vinpocetine is a potent free radical scavenger. Used regularly, it may help to prevent or slow senility and dementia by preventing free radicals from damaging the blood vessels in your brain. Vinpocetine also thins blood, boosts circulation to your brain, and improves your brain’s ability to absorb nutrients, all of which improve brain function.45 Research even shows that vinpocetine works as well as ginkgo biloba—an herbal superstar—for aiding brain oxygenation and improving cognitive abilities and memory.46 To learn more about the brain benefits of ginkgo biloba, see 60-Second Brain Health Tip #49.
Periwinkle and vinpocetine supplements show tremendous promise as a therapy for many brain diseases, especially stroke recovery. It is used in Europe and Japan as a natural therapy for stroke because it helps increase blood flow to areas of the brain with minimal function.47
How to Benefit
I typically suggest a dosage of 2 mg of periwinkle daily, taken with food. Vinpocetine appears to be safe for short- or long-term use. However, due to the compound’s natural blood-thinning properties, it is a good idea to check with your doctor if you are taking blood-thinning medications; you may be able to reduce your dose of these medications while taking this supplement. If you have a serious brain disease, you may need a higher dosage. Experts suggest that doses of up to 10 mg daily may be helpful, but at that high dose you should be supervised by a qualified health-care professional. Unlike many nutritional supplements and herbs that need to build up in your body and take time to begin working, vinpocetine’s effects tend to be fast acting.
Super Health Bonus
Vinpocetine has been found to increase energy in brain cells by improving your body’s production of adenosine triphosphate (ATP), which is your body’s primary cellular energy molecule. The increase in ATP production means you may experience improvement in conditions related to cellular energy production, such as chronic fatigue (long-standing fatigue) and chronic fatigue syndrome (a serious health condition involving many other symptoms in addition to fatigue).
60-SECOND BRAIN HEALTH TIP #52:
Recycle Brain-Healing Nutrients with Alpha Lipoic Acid
This powerful nutrient protects both the watery and the fatty parts of your brain from free radical damage.
A potent antioxidant called alpha lipoic acid, or sometimes just lipoic acid, offers tremendous help in treating existing brain diseases and in preventing the buildup of free radicals in your brain—a major contributing factor in most brain diseases. Being such a powerful antioxidant, it can help with maintaining overall brain health, as well.
Alpha lipoic acid is made by your body and found in every cell, including brain cells, where it assists with turning glucose into energy. Like all other antioxidants, it attacks brain-damaging free radicals. Unlike other antioxidants that work either in watery (vitamin C is an example) or fatty tissues (vitamin E is an example), alpha lipoic acid works equally well in both. That means it can work in the 60 percent of your brain that is fatty and the 40 percent of your brain that is watery. In other words, it is not limited in where it can protect your brain against harmful free radicals.
I may be alpha lipoic acid�
�s biggest fan. After suffering a brain injury, a partially severed spinal cord, and resulting nerve damage in a car accident, I came upon alpha lipoic acid’s brain and nerve health benefits almost accidentally. I had read about its antioxidant abilities nearly 20 years before and had started taking it just for its general health benefits, not really expecting to experience any difference. But I soon began noticing improvements in my pain and injuries, including improvement in the partial paralysis of my arm and a reduction in the eye pain linked to nerve damage. I can’t say for sure whether alpha lipoic acid was the only factor at play, but I can say that it has become an essential part of my brain health repertoire—and that of many of my clients—over the years.
Perhaps part of alpha lipoic acid’s tremendous power is its ability to readily cross the blood–brain barrier, where it can perform seemingly miraculous feats of healing. Few substances can actually cross this barrier to help with brain health, which is part of what makes alpha lipoic acid so amazing. Well, that and its potent free radical–scavenging capacity.48 It literally seeks out and destroys free radicals before they can wreak havoc on your brain. This impressive nutrient also blocks some toxins’ ability to damage your brain.
As if that weren’t enough, alpha lipoic acid gives a helping hand to other brain antioxidants, including vitamins C and E and glutathione.49 It literally works to recycle other antioxidant nutrients floating around your brain to keep them functioning long past their normal expiration date, allowing them to keep destroying brain-damaging free radicals. One of the world’s preeminent alpha lipoic acid researchers, Lester Packer, PhD, director of the Packer Lab at the University of California at Berkeley, found that it may offer powerful protection against stroke (and heart disease in general). He describes it as “the most versatile and powerful antioxidant in the entire antioxidant defense network.”50
Alpha lipoic acid also appears to help boost memory. A study conducted at the Clinical Institute for Mental Health in Mannheim, Germany, explored the effects of alpha lipoic acid on memory loss in aging mice, since they experience aging-related memory issues similar to those of humans. The mice were divided into groups: those that were given alpha lipoic acid in their water and those that drank water with nothing else in it. After 2 weeks, the mice were placed in a maze to determine how well they could navigate their way through it. Mice treated with alpha lipoic acid performed much better than untreated mice half their age. The researchers speculated that the alpha lipoic acid reduced the free radical damage in the brains of those mice and perhaps even slowed the age-related loss of brain cells. More studies on alpha lipoic acid’s specific memory-improving abilities will undoubtedly help to determine the exact mechanisms by which it improves memory. In the meantime, there has definitely been enough research to start benefiting from the nutrient’s brain-protective powers.
Boost Your Brain Power in 60 Seconds Page 18