Transcript Diet and Your Brain Part 2

Best Nutrition for a
Fit Brain
Majid Fotuhi, MD PhD
Vantage House
Columbia, MD
October 16, 2014
Objectives
 Which foods harm the brain and
cause atrophy?
 Which foods boost brain health
and make it stronger?
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Obesity Shrinks the Brain
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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
Brain Research Volume 1280, 14 July 2009, Pages 186–194
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Step Away From the Sugar

Increases insulin
resistance
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Slows cognitive
performance

Reduces hippocampal
BDNF levels
Agrawal & Gomez-Pinilla, 2012.
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Neurology. 2005 May 24;64(10):1704-11.
Trash Trans Fats
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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 shrinkage
Agrawal & Gomez-Pinilla, 2012
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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.
Image source: Lisabauman.blogspot.com
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Objectives
 Which foods harm the brain and
cause atrophy?
 Which foods boost brain health
and make it stronger?
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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
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Too much amyloid kills brain cells
3. Increasing blood flow in the brain
-
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Reducing risk of stroke is the best way to keep your
brain young
More BDNF: Bigger Hippocampus
Erikson, PNAS 2011
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Food That Increase BDNF Levels
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Omega-3 Fatty Acids: DHA and EPA
Vitamin D Rich Foods
Cocoa
Blue Berries
Grapes
Caffeine
More DHA-EPA: Bigger Hippocampus
Pottala J V et al. Neurology 2014;82:435-442
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Good Sources of DHA:
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Foods That Reduce Levels of Amyloid
in the Brain
 Curcumin
 Walnuts
 Pomegranates
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Foods That Increase Blood Flow
to the Brain
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Tomatoes
Avocados
Beets
Vitamin B12
Image source: Good housekeeping.com
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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.
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Best Brain Diet
 Low Carb
- No white rice
- No white bread
- Just a touch of cakes
 High protein
- 1-2 lean meats/week
- 1-2 salmon a week
 Lots of fruits and
vegetables
 Plenty of water
 DHA supplements
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Physical Activity and Mediterranean
Diet, More Effective Together
Scarmeas et al, 2009
Scarmeas et al., JAMA 302 (6):627–37, 2009
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Diabetes
Hypertension
Obesity
Sleep Apnea
Head Trauma
Genes
Stress
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Brain-healthy Diet
Physical Fitness
Cognitive Stimulation
Meditation
THANK YOU!
10700 Charter Drive
Columbia, MD 21044
[email protected]
443-842-6333
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