diet and your brain majid fotuhi, md phd howard county library system ellicott city, md september...
TRANSCRIPT
Diet and Your Brain
Majid Fotuhi, MD PhD
Howard County Library SystemEllicott City, MDSeptember 30, 2014
New Discoveries
2
“This book may be the most important you’ll ever read. Certainly, what Dr. Fotuhi teaches in this book has
changed my life.”
Michael Roizen, M.D. Chairman of the Wellness Institute- The Cleveland Clinic
3
“Dr. Fotuhi has summarized the latest discoveries that show how we can grow our
brains bigger and stronger…”
Mehmet Oz, M.D.
The Dr. Oz Show
4
Objectives What happens to our brain
with aging? Best Nutrition for a Healthy
Brain How to reverse age-related
brain atrophy? Brain Fitness Program
5
Short-term: HippocampusLong-term: Cortex
Cortex Hippocampus
6
Hippocampus
7
Beautiful Neurons in Hippocampus
8
With Aging, Hippocampus Atrophies Faster
than the Rest of the Brain
Hippocampus shrinks by about 0.5% per year after age 50
That is the reason memory lapses become more frequent after age 50
9
What CausesAtrophy in Hippocampus?
Obesity Stroke
Sleep Apnea
ConcussionAlzheimer’s
Diabetes
Hypertension
Stress
10
Alzheimer’s: Plaques and Tangles
Plaques: gum-like collection of a protein called Amyloid
Tangles: abnormal aggregation of a protein called Tau
Inflammation
11
Brain is a Highly Vascular Organ
Zlokovic et al. Neurosurgery 43(4), 877–78, 199812
Obesity Shrinks the Brain
Associated with reduced brain volume
Ward, et al., 2005
Slows cognitive function
Debette, et al., 2011
Brains of overweight and obese individuals appeared 8 and 16 years older, respectively
Raji, et al., 2010
13
Brain Research Volume 1280, 14 July 2009, Pages 186–194
Multiple Vascular Risk Factors Shrink the Brain, Especially the Hippocampus
Multiple Vascular
Risk Factors
No Vascular
Risk Factors
HippocampusHippocampus
14
Stress Shrinks Brain Cells in Hippocampus
StressControl
15
Depression Shrinks the Brain
The number of days of depression is associated with the severity of hippocampal atrophy
Sheline, et al, (1996). PNAS, 93(9);3908-13.
Depression is associated with impaired memory, executive function and processing speed
Egger et al, (2008). Psychiatry Research: Neuroimaging; 164(3): 237-44)
Sheline, (1996). PNAS, 93(9);3908-13.
16
Why do we forget names?
Hypertension Diabetes Alcoholism Depression Heart failure Obesity High cholesterol Head trauma Aging
Poor sleep Too much work Information overload Too many
responsibilities Fatigue Poor attention Poor diet “Can’t do it”
mentality
17
18
DiabetesHypertensionObesitySleep ApneaHead TraumaGenesStress
Brain-healthy DietPhysical FitnessCognitive StimulationMeditation
Objectives What happens to our brain
with aging? Best Nutrition for a Healthy
Brain How to reverse age-related
brain atrophy? Brain Fitness Program
19
Obesity Shrinks the Brain
Associated with reduced brain volume
Ward, et al., 2005
Slows cognitive function
Debette, et al., 2011
Brains of overweight and obese individuals appeared 8 and 16 years older, respectively
Raji, et al., 2010
20
Brain Research Volume 1280, 14 July 2009, Pages 186–194
Step Away From the Sugar
Increases insulin resistance
Slows cognitive performance
Reduces hippocampal BDNF levels
Agrawal & Gomez-Pinilla,
2012.
21
Neurology. 2005 May 24;64(10):1704-11.
Trash Trans Fats
Trans fats typical found in foods such as:- Cookies, crackers, muffins,
donuts- Fried foods like French fries,
chicken nuggets- Chips and other snack foods
Increase the risk of cardiovascular disease - Increases LDL (bad cholesterol)- Decreases HDL (good
cholesterol)
Linked with brain shrinkageAgrawal & Gomez-Pinilla, 2012
22
Image source: Bantransfats.com
Alcohol Shrinks the Brain
Alcoholics shows significant brain atrophy
Jacobson, 1986. Mann, et al., 1992.
Heavy drinking is associated with learning and memory problems
Nixon, et al., 1995.
Women appear to be more susceptible to damage
Hommer, et al., 2003.
23
Image source: Lisabauman.blogspot.com
Three Types of Food for Reversing Brain Atrophy with Age
1. Increasing levels of a healing protein: BDNF- BDNF helps with growth of new brain cells
2. Reducing levels of toxic amyloid in the brain- Too much amyloid kills brain cells
3. Increasing blood flow in the brain- Reducing risk of stroke is the best way to keep
your brain young
24
More BDNF: Bigger Hippocampus
25
Erikson, PNAS 2011
Food That Increase BDNF Levels
Omega-3 Fatty Acids: DHA and EPA Vitamin D Rich Foods Cocoa Blue Berries Grapes Caffeine
26
More DHA-EPA: Bigger Hippocampus
27
Pottala J V et al. Neurology 2014;82:435-442
Omega-3 Fatty Acids: DHA
28
29
Good Sources of DHA:
30
Foods That Reduce Levels of Amyloid in the Brain
Curcumin Walnuts Pomegranates
31
Foods That Increase Blood Flow to the Brain
Tomatoes Avocados Beets Vitamin B12
32
Image source: Good housekeeping.com
Vitamin B12
Improves blood flow to the brain
Low levels are linked to smaller size of hippocampus
Increases cognitive function and processing speed
Reduces risk of inflammation, stroke and heart attack
Ho, et al., 2011.; den Heijer, et al., 2003.;
Firbank, et al., 2010.33
Mediterranean Diet
34
The MIND Diet: Mediterranean + Low Salt
Makes Your Brain 7 ½ years Younger
Berries Nuts Apples > 3 servings of bean Olive Oil 1-2 servings of
fish/week
Low in trans-fats Junk food (zero) <4 servings of
meat/week Low in cheese and
butter
Presentation by Martha Claire Morris, Alzheimer’s
conference, Denmark 2014
35
Physical Activity and Mediterranean Diet, More Effective
Together
Scarmeas et al., JAMA 302 (6):627–37, 2009
Scarmeas et al, 2009
36
Objectives What happens to our brain
with aging? Best Nutrition for a Healthy
Brain How to reverse age-related
brain atrophy? Brain Fitness Program
37
6 Steps to Grow Your Brain
1. Get Fit
2. Tease Your Memory
3. MIND diet
4. Sleep Well
5. Focus Your Mind
6. Start Today
38
1. Get Fit: Hippocampus Grows Bigger with Exercise
Erikson, PNAS 2011
39
Draganski et al. J Neurosci 2006; 26:6314–7
2. Tease Your Memory: Hippocampus Grows Bigger with
Memorization Training
40
3. MIND Diet
41
42
4. Sleep Well: Hippocampus Grows Bigger with Treatment of Sleep Apnea
Canesa, American Journal of Respiratory Medicine, 2011
5. Focus Your Mind: Hippocampus Grows Bigger with
Meditation
Holzel , Psychiatric Research, 2011
43
44
6. Start Today: Hippocampus Grows Bigger When You Start Early
Objectives What happens to our brain
with aging? Best Nutrition for a Healthy
Brain How to reverse age-related
brain atrophy? Brain Fitness Program
45
Brain Fitness Program Goals
Short Term Think faster Remember more Improve efficiency
of problem solving Sharpen focus React quicker Enhance self
esteem Brighten mood
Long Term Help to regrow brain
cells in hippocampus Establish a brain
healthy lifestyle change that results in lifelong benefits
Reduce risk of dementia in late-life
46
BFP: Evaluating &Treating All Causes of Cognitive Impairment in
Elderly
47
BFP
MedicineN
euro
logy
Psychology
Improvement in Memory
49
Remarkable Results
50
Hippocampus
HC
After
Before
Baseline 3 Months 1 Year6.5
6.7
6.9
7.1
7.3
7.5
7.7
7.9
8.1
7.29
7.927.94
Sustained Benefits
51
Hip
poca
mpus
Volu
me
(cm
3)
8.6% increase in HC volume = brain that is approx. 16 years younger
51
DiabetesHypertensionObesitySleep ApneaHead TraumaGenesStress
MIND DietPhysical FitnessCognitive StimulationMeditation