SUBJ: miscellaneous readings 2 from Roc, Nutrition investigator
Here is another bunch of articles I have read recently that may interest you. I have put a phrase indicating the content of each so you can decide whether to search the longer summaries found here!
OVERALL 1) Eating a healthful diet, exercising regularly, maintaining a healthy body weight, and avoiding tobacco are of utmost importance to maintain good health. I also think that some dietary supplements are critical for optimum health. I continue to take combined lipoic acid and carnitine (Juvenon) and 500mg vitamin C. I exercise regularly and avoid red meat.” Balz Frei, Director “Here is a good profile – low total and LDL cholesterol, high HDL cholesterol, low t riglcerides, normal blood pressure, normal blood glucose, healthy body weight and waist circumference, and low inflammation (CRP levels). LPI Newsletter Spring/Summer 2013
BRAIN 2) Exercise: A Brain Tonic Read more From Juvenon newsletter
3) Workouts activate genes for proteins that promote the growth and repair of neurons, which stress can damage.–Moderate aerobic exercise 3x weekly for a year increased the size of the hippocampus important for memory and stress regulation. US Government recommends 75 min. of intense workouts weekly like running or swimming or twice as much moderate exercise like mowing the lawn or walking fast, and also 2 days of muscle strengthening. On a biological level, social ties stimulate the release of oxytocin, that reduces anxiety by limiting cortisol [which vitamin C does, too]. SCIENTIFIC AMERICAN MIND JUL/AUG NOTES PG. 39
4) If someone you know is having a stroke, “you run your fingers gently over her lips, face and fingertips as you sing into her hear and continue talking to her until the ambulance arrives.– A magic touch for stroke prevention? SCIENTIFIC AMERICAN MIND JUL/AUG NOTES Pg. 49
5) Binge drinking damages the growing brain at least through college – 10% of eighth graders increasing to 24% of HS seniors binge drink. This can damage the maturing brain, producing lasting deficits in learning and memory. SCIENTIFIC AMERICAN MIND JUL/AUG NOTES Pg. 68
6) Kava for anxiety and St. John’s wort for depression have some research-based support.– Herbs for anxiety and depression? – Use of herbs rose 4x from 1990-97. Kava can cause drowsiness. St. John’s wort can inactivate other medications, including birth control pills, and other side effects. A few studies hint that lemon balm and valerian may be calming. SCIENTIFIC AMERICAN MIND JUL/AUG NOTES Pg. 72
7) A person’s intelligence is much more than an SAT score.– Ungifted: Intelligence Redefined, Basic Books, 2013 A refined view of intelligence should include traits like persistence and creativity. SCIENTIFIC AMERICAN MIND JUL/AUG NOTES Pg. 75
8) Exercise activates your brain for exams – Exercise makes the hippocampus highly active. Students perform better on tests after exercise. SCIENTIFIC AMERICAN MIND JUL/AUG NOTES Pg. 76
9) The size of the primates’ brain has tripled over 7 million years, mostly during the past 2MM. It is twice the size of other mammals of the same body size. SCIENTIFIC AMERICAN MIND JUL/AUG NOTES Pg. 76
10) To grow more brain cells at any age, get exercise and explore new areas. Science 10 May 2013 pg. 695 – Why Adults Need New Brain Cells “The realization that new neurons and glial cells have substantial influence on neural plasticity has changed our view of the adult brain… Physical activity promotes adult neurogenesis and, as expected, the animals that moved longer distances had more new neurons. However, the authors found that the size of the area that the animals regularly explored had an even stronger influence on hippocampal neurogenesis. The animals that regularly roamed over large areas were consequently exposed to more cognitive challenges, and had the most new neurons… New neurons, as well as glial cells (specialized supporting cells), in the adult brain do indeed mediate certain types of plasticity, and the malfunction of such processes may cause neurological or psychiatric disease… [For instance,] Newborn hippocampal neurons help separate the perception of similar events for storage as distinct memories—for example, remembering not only that you parked your car in the parking lot, but also where in the parking lot. Pattern separation is critical for adapting to a complex environment.
11) Plant nutrients that are active in protecting our nervous system and improving memory Read more From Juvenon newsletter
12) The NIH BRAIN Initiative - Neural circuits involve at least a million cells in a complex, recursive network. Pg. 687 – The NIH BRAIN Initiative - Neural circuits involve at least a million cells in a complex, recursive network, but neurophysiology has been based classically on single-cell recordings or, more recently, on small ensembles of cells. Human neuroimaging captures the whole brain in action, but each 1-mm3 voxel includes at least 80,000 neurons and 4.5 million synapses. An fMRI scan, with 680,000 voxels, is capturing local changes in blood flow and oxygen consumption—but these changes are low-resolution and slow surrogates for neuronal activity. Much of the progress over the past decade has been based on optimization of existing tools like MRI and physiological recording. Now is the time to create the next generation of tools by harnessing advances in diverse disciplines from engineering to computational science. Science 10 May 2013
13) The brain is helped by vitamin E, omega-3 fatty acids, carnitine, lipoic acid, and blueberries. Kathy Magnuson – Vitamin E helps maintain NMDA brain receptors to maintain learning ability. They are also helped by omega-3 fatty acids, carnitine, lipoic acid, and blueberries. Dietary restricition is also helpful.
14) Berberine supplements may cause weight loss by changing your microbiome. From Juvenon newsletter:
Diet-Induced Change in Gut Microbiota; Berberine Protects the Gut from HFD-Induced Inflammation. The article claims it causes weight loss, but I have not heard of it. “Our digestive system is a marvel in that it contains 10 times more cells, in the form of various families of bacteria, than those cells comprising our entire body (100 trillion bacteria vs. 10 trillion cells). They form an accessory organ, the microbiome, which aids in the digestion of foods we eat, as well as providing a source of many different essential vitamins and nutrients for maximum health. The intestine controls what goes from our bowels into our blood. It’s no secret that there’s a strong link between high fat intake, obesity and ill-health. A recent study with rats fed a high fat diet clearly showed an increase in the leakage of bacterial contaminants called lipopolysaccharides (LPS) from the intestines into the blood stream. Prolonged feeding of the animals with a fat-enriched diet resulted in the pre-diabetic condition called metabolic syndrome, which may ultimately lead to diabetes. For optimum health, aim for a diet low in fat and sugar with lots of fruits, vegetables, whole grains, fish and lean meat. However, berberine may help those who have difficulty maintaining a healthy weight” Here’s what I found in a quick search that is neutral on benefits.
15) The Bad, The Good and The Niacin for reducing LDL - Read more From Juvenon newsletter
16) How to Grow New Mitochondria - Mitochondrial regeneration offers some hope in the battle to fend off and possibly reverse obesity, one of the top preventable risk factors for premature mortality. Read abstract here
....i. Regular exercise stimulates PGC-1alpha and the growth of new healthy mitochondria over time.
.....ii. Transient caloric restriction may also stimulate PGC-1alpha and the generation of new healthy mitochondria over time.
.....iii. Low carbohydrate diets have been shown to stimulate PGC-1alpha and thus, mitochondrial growth.
.....iv. It is also possible to supplement with nutrients that activate and elevate PGC-1alpha, to promote mitochondrial growth of new mitochondria and to help recharge mitochondria and activity.From Juvenon newsletter
17) How to manage your cholesterol - Genes determine how much cholesterol your body produces, but wise diet choices can give those worrisome numbers a nudge in the right direction. From Juvenon newsletter
.....1. Fabulous Fiber
.....2. Eggs? Yes, one a day.
.....3. Ditch the Double Cholesterol Whammy –limit your intake of foods rich in saturated fats
.....4. Go Fish – salmon or tuna –fish in particular are rich in omega-3s. type of fat may actually help lower your blood cholesterol level
.....5. Know Your Fats –opt for fats and oils (e.g. canola and olive oils) with 2 grams or less saturated fat per tablespoon.
.....6. Get Spicy – Don’t lean on butter, sour cream, and other fatty additives for flavoring. Instead, reach for the spices –oregano, basil, parsley, rosemary, thyme, cilantro, coriander, or cumin.
.....7. High Blood Sugar & Cholesterol – High glycemic index carbohydrates, such as sweets and white bread, can lead to high blood sugar, a major risk factor for high levels of LDL
18) There is normally a 3-5% decrease in BMR after age 30. Physical activity accounts for 15-30% of total energy expenditure. Giana Angelo – Lean body mass is the primary determinant of BMR (basal metabolic rate – how fast you burn calories normally). LPI Newsletter Spring/Summer 2013
19) Most virgin olive oil is fake. About 70% Extra-Virgin Olive Oil Is Adulterated, 50% fake! Olive oil is a $1.5 billion industry in the United States alone. According to Tom Mueller, an intrepid journalist who wrote a scandalously revealing book on the subject, 70% of the extra virgin olive oil sold is adulterated — cut with cheaper oils. Apparently, the mob’s been at it so long, that even most so-called “experts” can’t tell a real olive oil from a fake olive oil based on taste alone. In 2008, more than 400 Italian police officers conducted a lengthy investigation dubbed “Operation Golden Oil” which led to the arrest of 23 people and the confiscation of 85 farms. It was quickly followed up by another investigation in which more than 40 additional people were arrested for adding chlorophyll to sunflower and soybean oil and selling it as extra virgin olive oil, both in Italy and abroad. The prevalence of these and other similar raids actually prompted the Australian government’s standards agency to allow olive oil brands to voluntarily submit their oils for lab tests. Thus far in 2012, every imported brand of extra-virgin olive oil has failed the test to gain certification! Last year, researchers at UC Davis tested 124 different samples from eight major brands of extra-virgin olive oil. More than seventy percent of the imported oils failed.
20) Multivitamin/mineral supplements are taken by about 1/3rd of Americans. Victoria Drake –In a clinical trial, older well-nourished men still reduced the rate of cancer 8%. LPI Newsletter Spring/Summer 2013
21) Understanding cholesterol (by Juvenon)
22) Researchers have made personalized human embryonic stem cells. Science 17 May 2013 pg. 795
23) Visit the Linus Pauling Institute’s new blog.
24) Vitamin D may help blood pressure, reduce heart disease, osteoporosis, and cancers of the colon, breast, and prostate. It regulates immune cells, and production of an antimicrobial peptide which can kill bacteria and viruses. Stephen Lawson – LPI Newsletter Spring/Summer 2013
*To review the disclaimer. *To ask Nutrition Investigator (Roc) a question.
You can’t evolve all of the computational systems for social intelligence until you have that tendency that you want to be close to others. –pg. 68 Scientific Am. Mind Nov/Dec 2012
Roc Ordman for appointments or phoning pls email 24hrs ahead
Professor, Biochemistry, Beloit College