High doses of alpha lipoic acid have also been found to slow the progression of multiple sclerosis in animal experiments.51 And when it comes to stroke and brain injuries, alpha lipoic acid is seemingly unmatched in its abilities. Dr. Packer found in his studies that alpha lipoic acid produced spectacular results in animals that had suffered from a stroke, and even showed that it can completely prevent stroke-related brain damage. He says, “If lipoic acid can prevent brain injury during an acute free radical attack, such as that experienced during a stroke, then I believe over time it will protect the brain from the free radical attack normally experienced every day.”52
How to Benefit
Alpha lipoic acid is available in capsule or tablet form. It is known by a variety of names, including alpha lipoic acid; thioctic acid; and 1, 2 dithiolane-3-pentanoic acid, although alpha lipoic acid is increasingly becoming the standard name. While it is sometimes shortened to ALA (which is actually incorrect), keep in mind that it is not the same as alpha linolenic acid, which is a type of fat. Occasionally, alpha lipoic acid may be sold under the name alpha lipotene.
I usually recommend a dose of 100 mg daily. It is a cousin of the B vitamin biotin and can compete with biotin if taken in high doses, so if you’re taking more than 100 mg daily (as is often beneficial in brain disease), you should supplement with biotin, as well. Ideally, take 50 mg of alpha lipoic acid in the morning and 50 mg in the evening so its antioxidant activities continue throughout the day and night.
Super Health Bonus
You may notice that your immune system is stronger while supplementing with alpha lipoic acid. That’s because it has powerful immune-boosting properties. It has even prevented the replication of the HIV virus in human cells in a test tube.
60-SECOND BRAIN HEALTH TIP #53:
Seek a Wise Sage
Boost your mood and short- and long-term memory with sage oil.
When it comes to brain health and mental acuity, few people think of herbs. While Mother Nature’s herbal medicines humbly lie upon the earth in her rain forests, wilderness areas, and jungles devoid of any slick advertising campaigns, they show tremendous promise in the prevention of brain diseases and in maintaining great brain health. And sage is one of the best examples.
Sage is a great all-natural brain health remedy. As early as 1597, herbalists wrote that sage “is singularly good for the head and brain and quickeneth the nerves and memory.” In 1652, well-known herbalist Nicholas Culpepper wrote that sage “heals the memory, warming and quickening the senses,” and it appears these herbalists were right.
A British research team conducted a study of sage’s therapeutic properties on a group of 44 adults between the ages of 18 and 37. Some participants were given capsules of sage oil while others were given a placebo of sunflower oil. Results showed that those who took the sage oil performed significantly better at memory tests than those who took the placebo. The people who were given sage as part of the study had improvements in both immediate and delayed word recall scores, as well as mood improvements. Additional research by the same scientific team led them to conclude that sage may also be helpful for those suffering from Alzheimer’s disease.53
While sage is showing promise in the treatment of brain diseases, it also has benefits for healthy individuals who wish to maintain a healthy brain. In other research, a number of significant effects on cognition were noted with the sage species Salvia lavandulifolia. The effects included improvements in both immediate and delayed word recall scores. The researchers concluded that sage oil is capable of affecting mood and cognition in healthy young adults.54 This team found that sage inhibits the enzyme acetylcholinesterase (AChE). AChE breaks down the neurotransmitter acetylcholine, which plays an important role in healthy communication between brain cells. Acetylcholine is essential to mood regulation and brain–muscle coordination, as well as the formation of new memories. It tends to be depleted in patients with Alzheimer’s disease.55
Additional research suggests that one or more constituents of S. lavandulifolia, when taken orally, cross the gastrointestinal and blood–brain barriers to reach the brain and may inhibit a potentially brain-damaging substance called cholinesterase in select areas of the brain.56
The German Ministry of Health is currently considering updating its Commission E Monographs—a compilation of the safety and effectiveness of herbs—to add sage as a treatment for Alzheimer’s disease. While there are various species of sage, the one most commonly used in memory studies is S. lavandulifolia.
How to Benefit
Fresh sage is an excellent addition to soups, stews, and chicken dishes. Add it toward the end of the cooking time, because excessive cooking can damage some of the therapeutic compounds found in fresh sage. While sage is most commonly available as a dried herb, most of the study benefits were achieved by taking sage oil capsules from the S. lavandulifolia plant. Because oil constituents vary by brand, follow package directions. Most health food stores also sell dried sage that can be used for cooking or for tea. To make sage tea, use 1 teaspoon of dried herb per cup of hot water. Allow it to steep for 10 to 15 minutes before drinking, and enjoy a cup two or three times daily. Remember that herbs are potent medicines, so to prevent drug–herb interactions, it is important to consult with your doctor before you start taking any.
Super Health Bonus
Germany already recognizes sage as a treatment for dyspepsia, excessive perspiration, and inflammation of the mouth and nose, so if you’re experiencing any of these health conditions, you’ll probably see an improvement alongside improved memory.
60-SECOND BRAIN HEALTH TIP #54:
Sniff Lavender for a Mood Boost
Conquer depression with the flower that has proven itself more effective than antidepressant drugs.
Not just a beautiful scent, lavender is also proven to reduce anxiety and depression and may help balance brain hormones for improved mood.
I visited an organic lavender farm last summer. About half a mile down the road, I knew I was close, as I could smell the fragrance wafting through the air. The rolling hillside was full of stunning, silvery green and purple lavender plants. While I’ve never been to France, I imagine this is what the French countryside must look and smell like. I felt immediately transported to a peaceful place. How much was linked to the actual aromatic effects of lavender or the natural beauty of it in this lovely environment, I’ll never know. Either way, it was an experience to remember.
Lavender has been in use for at least 2,500 years, since a time when it was applied to mummification and perfume making by the ancient Egyptians, Phoenicians, and Arabs. Ancient Romans are also believed to have used lavender for cooking, bathing, and scenting the air. New research shows that these ancient civilizations were on to something when they incorporated lavender flowers into their day-to-day lives. We now know that lavender can alleviate anxiety and depression, most likely by balancing neurotransmitters in the brain.
In a study comparing the effects of a medication for depression to the effects of drinking tea made from lavender flowers, participants drank 2 cups each day of an infusion made with lavender. The scientists found that the lavender was slightly more effective than the antidepressant drugs. The researchers concluded that lavender might be used as an adjunct to antidepressant drugs or on its own to assist with symptoms of depression.57
As you learned in 60-Second Brain Health Tip #32, getting a good night’s sleep is imperative to brain health. Lavender can also help ensure that your sleep is restorative and brain healing. Lavender is an excellent insomnia remedy. According to James Duke, PhD, botanist and author of The Green Pharmacy, British hospitals used lavender essential oil in patients’ baths or sprinkled onto their bedclothes to help them sleep.58
How to Benefit
To obtain the study-proven antidepressant effects, drink 2 cups of lavender flower tea daily. To make lavender tea, add 2 teaspoons of dried flowers to boiled water and let it steep for 10 minutes. Strain and drink. O
f course, never discontinue any antidepressant medications without consulting your physician.
To use in a bath to help you get a good night’s sleep, sprinkle 5 to 10 drops of lavender essential oil under the running water as the tub fills, to allow the oils to disperse. Alternatively, place a heaping tablespoon of dried lavender flowers in cheesecloth, tie into a bundle, and allow it to infuse the bathwater while soaking.
You can also find lavender water in some health food stores or online. You can spray the lavender water directly on your pillow or sheets to help you get brain-restorative sleep each night. Be aware that if you use lavender essential oil, it may stain your bedding, so lavender water, also known as lavender hydrosol, is preferable.
Super Health Bonus
For women who may be suffering from premenstrual syndrome (PMS), research shows that lavender is helpful for reducing emotional issues attributed to monthly hormonal fluctuations. A study published in the journal BioPsychoSocial Medicine found that inhaling the scent of lavender for 10 minutes had a significant effect on the nervous systems of women suffering from premenstrual symptoms. It especially decreased feelings of depression and confusion linked to PMS. To alleviate mood-related PMS symptoms, place a few drops of lavender essential oil on a handkerchief and inhale periodically. You can also make a tea from dried lavender flowers, as described above, or simply breathe in the aroma of a lavender plant growing indoors or outdoors.59
60-SECOND BRAIN HEALTH TIP #55:
Pick Curcumin for a Better Brain
Give your brain a significant memory boost within an hour of taking this potent nutrient.
By now you may already be enjoying the brain health benefits of curries, complete with the spice turmeric. But supplementing with curcumin, one of the active ingredients in turmeric, is another powerful way to protect your brain from disease. Research conducted by Greg Cole, PhD, associate director of the Mary S. Easton Center for Alzheimer’s Disease Research at UCLA, showed that curcumin, the yellow pigment in turmeric, is a potent weapon against inflammation and plaque buildup in the brain.60 As we’ve discussed, inflammation and plaque have been linked to serious brain diseases, including Alzheimer’s. Additional studies are having similar positive results.
University of British Columbia researcher Patrick McGeer and Sun Health Research Institute, Arizona, researcher Jo Rogers found that arthritis patients treated with anti-inflammatory drugs were seven times less likely to develop Alzheimer’s disease. From that connection, they found some of the earliest evidence of a link between Alzheimer’s disease and inflammation. Prior to that research, we didn’t know that Alzheimer’s disease was linked to chronic inflammation.
Strong arthritis drugs aren’t a great option for most Alzheimer’s patients, as they are linked with serious side effects. While some of these drugs, known as COX-2 inhibitors, have been pulled from the market due to the deaths linked to them, many are back again. To my knowledge, there weren’t any formulation changes with these drugs, so additional deaths are likely.
Fortunately, curcumin is an all-natural COX-2 inhibitor. Unlike the deadly drugs, it works on an additional level of inflammation and lacks the negative side effects. Prostaglandins are chemical messengers that are frequently responsible for inflammation in the body. They are made by two enzymes known as cyclooxygenase-1 (COX-1) and cyclooxygenase-2 (COX-2). While the arthritis drugs seem to work on the COX-2 enzymes alone, turmeric works on both enzymes to stop inflammation in its tracks. Even better: Curcumin has shown promise in the treatment of many serious diseases. You may actually experience many positive side effects of supplementing with it on a regular basis.
As you may recall from Chapter 4, where we discussed the brain benefits of choosing turmeric, research conducted by a medical team at a graduate school at Kanazawa University, Japan, demonstrated that curcumin, found in turmeric, prevents the development of a substance called beta amyloid in the brain. This substance is a causative factor for Alzheimer’s disease.61 Additionally, an animal study published in the Journal of Neuroscience Research found that the brain-boosting curcumin could improve spatial learning and memory.62
As we also discussed in Chapter 4, even Alzheimer’s patients with severe symptoms, including dementia, irritability, agitation, anxiety, and apathy, showed excellent therapeutic results when taking curcumin. When they took 764 mg of turmeric with a standardized amount of 100 mg of curcumin every day for 12 weeks, they “started recovering from these symptoms without any adverse reaction in the clinical symptom and laboratory data.” After 3 months of treatment, the patients’ symptoms and their reliance on caregivers significantly decreased. After 1 year of treatment, two of the patients recognized their family members, although they were unable to do so at the outset of the study. In one of the cases, the person had a 17 percent improvement on their mini-mental state examination (MMSE) score.63 While the study size was small, the promising results were still impressive. Additional research into curcumin as a treatment option for Alzheimer’s disease holds great promise.
How to Benefit
Both turmeric and curcumin supplements are readily available in most health food stores or from your natural health professional. If you choose to take turmeric, I recommend taking 1 to 3 grams of the dried, powdered root daily. The supplement package should indicate how much of the dried root is found in each capsule or tablet. Most people find capsules easier to digest. For brain disease prevention and treatment, I prefer a standardized curcumin supplement. Take 400 mg of curcumin three times daily, for a total of 1,200 mg per day.
Super Health Bonus
In addition to the many brain health benefits of supplementing with curcumin, the nutrient is also a powerful fat-reducing formula that appears to work in seven different ways. Research in PLoS One shows that curcumin effectively decreases inflammatory compounds in fat stores linked to fat hoarding.64 So don’t be surprised if you lose some excess weight and experience fewer cravings, because curcumin also has a proven ability to balance blood sugar levels, and stable levels tend to reduce cravings, mood swings, and energy dips. Curcumin has also been shown to fight infections and even have anticancer properties, making it potentially beneficial in the prevention or treatment of some cancers.
60-SECOND BRAIN HEALTH TIP #56:
Seize Fish Oil Supplements for Superior Intellect
Give yourself a bigger, more resilient brain with fish oil supplements.
The verdict is in: Fish eaters have bigger, better, more resilient brains. On average, the difference between fish eaters and those who don’t eat fish is significant. Fish eaters have a 14 percent larger hippocampus, which is the biggest part of your brain, involved with memory and learning. They also have a 4 percent larger frontal orbital cortex, which is the part of your brain involved in executive function. And that’s not all: Fish eaters also have a reduced risk of Alzheimer’s disease and a slowing of cognitive decline.65
But what if you want the brain benefits of eating fish without actually eating fish? Let’s face it: Fish isn’t to everyone’s liking. Thanks to the creation of fish oil and docosahexaenoic acid (DHA) supplements derived from cold-water fish, you can get the benefits of eating fish without ever hitting the local sushi bar.
Of course, I still encourage you to eat fish on a regular basis—at least weekly, but preferably a few times a week—to obtain the big brain benefits of doing so. In a study of people who ate fish three times a month, researchers found that they had a 40 percent reduced risk of suffering from Alzheimer’s disease in comparison to people who never ate fish.66 The Journal of Molecular Neuroscience also showed that increasing your intake of DHA, which is one of the key nutrients found in fish oils, could actually reverse some of the mental decline associated with Alzheimer’s disease.67 Most brain experts consider mental decline linked with Alzheimer’s to be irreversible, so these findings are significant.
And if that wasn’t enough, researchers found that mice fed a diet rich in DHA had a whopping 70 percent less am
yloid protein—the type that forms plaques implicated in Alzheimer’s disease—after only 5 months.68 That’s astounding. I’m not aware of any drug that can even compare to this result.
How to Benefit
Look for a fish oil, DHA, or combination DHA and eicosapentaenoic acid (EPA) supplement that is confirmed by third-party laboratory results to be free of mercury. I prefer a combination DHA and EPA supplement because your brain needs both of these fats for maximum health. There’s great news for people who are deficient in these nutrients, too: People who are deficient in omega-3 fatty acids (DHA and EPA are two types of omega-3s) absorb twice as many fatty acids once they start supplementing with them, compared with people who already have sufficient amounts. That’s your body’s wisdom at work to correct an imbalance and restore brain and overall bodily health.
Take two capsules of 1,000 mg of fish oils daily. Each capsule should contain at least 180 mg of EPA and 120 mg of DHA, for best results. They are best taken with food to increase absorption and to reduce the fishy aftertaste that some people experience. If you take them with food and still have gas and a fishy aftertaste, you may be deficient in the enzyme lipase, which is needed to digest fats. If so, simply take a full-spectrum digestive enzyme formula that contains lipase with your fish oil or DHA-EPA supplements.
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