Want To Improve Your Brain Health? Here’s Your 7-Day Kickstart Plan

This seven-day kickstart plan can help. By dedicating one day each week to incorporating a new brain-friendly behavior, you’ll make positive changes quickly without getting overwhelmed. Give it a try — and by the end of the week, you’ll be well on your way to living the gray matter good life……Continue reading..

Source: How to Improve Your Brain Health | livestrong

Critics:

Injury to the brain can manifest in many ways. Traumatic brain injury, for example received in contact sport, after a fall, or a traffic or work accident, can be associated with both immediate and longer-term problems. Immediate problems may include bleeding within the brain, this may compress the brain tissue or damage its blood supply. Bruising to the brain may occur. Bruising may cause widespread damage to the nerve tracts that can lead to a condition of diffuse axonal injury.

A fractured skull, injury to a particular area, deafness, and concussion are also possible immediate developments. In addition to the site of injury, the opposite side of the brain may be affected, termed a contrecoup injury. Longer-term issues that may develop include posttraumatic stress disorder, and hydrocephalus. Chronic traumatic encephalopathy can develop following multiple head injuries.

Neurodegenerative diseases result in progressive damage to different parts of the brain’s function, and worsen with age. Common examples include dementia such as Alzheimer’s disease, alcoholic dementia or vascular dementia; Parkinson’s disease; and other rarer infectious, genetic, or metabolic causes such as Huntington’s disease, motor neuron diseases, HIV dementia, syphilis-related dementia and Wilson’s disease. Neurodegenerative diseases can affect different parts of the brain, and can affect movement, memory, and cognition.

Cerebral atherosclerosis is atherosclerosis that affects the brain. It results from the build-up of plaques formed of cholesterol, in the large arteries of the brain, and can be mild to significant. When significant, arteries can become narrowed enough to reduce blood flow. It contributes to the development of dementia, and has protein similarities to those found in Alzheimer’s disease.

The brain, although protected by the blood–brain barrier, can be affected by infections including viruses, bacteria and fungi. Infection may be of the meninges (meningitis), the brain matter (encephalitis), or within the brain matter (such as a cerebral abscess). Rare prion diseases including Creutzfeldt–Jakob disease and its variant, and kuru may also affect the brain.

Brain tumours can be either benign or cancerous. Most malignant tumours arise from another part of the body, most commonly from the lung, breast and skin. Cancers of brain tissue can also occur, and originate from any tissue in and around the brain. Meningioma, cancer of the meninges around the brain, is more common than cancers of brain tissue.

Cancers within the brain may cause symptoms related to their size or position, with symptoms including headache and nausea, or the gradual development of focal symptoms such as gradual difficulty seeing, swallowing, talking, or as a change of mood. Cancers are in general investigated through the use of CT scans and MRI scans. A variety of other tests including blood tests and lumbar puncture may be used to investigate for the cause of the cancer and evaluate the type and stage of the cancer.

The corticosteroid dexamethasone is often given to decrease the swelling of brain tissue around a tumour. Surgery may be considered, however given the complex nature of many tumours or based on tumour stage or type, radiotherapy or chemotherapy may be considered more suitable. Mental disorders, such as depression, schizophrenia, bipolar disorder, posttraumatic stress disorder, attention deficit hyperactivity disorder, obsessive-compulsive disorder, Tourette syndrome, and addiction, are known to relate to the functioning of the brain.

Treatment for mental disorders may include psychotherapy, psychiatry, social intervention and personal recovery work or cognitive behavioural therapy; the underlying issues and associated prognoses vary significantly between individuals. Brain death refers to an irreversible total loss of brain function. This is characterised by coma, loss of reflexes, and apnoea, however, the declaration of brain death varies geographically and is not always accepted. In some countries there is also a defined syndrome of brainstem death.

Declaration of brain death can have profound implications as the declaration, under the principle of medical futility, will be associated with the withdrawal of life support, and as those with brain death often have organs suitable for organ donation. The process is often made more difficult by poor communication with patients’ families.

When brain death is suspected, reversible differential diagnoses such as, electrolyte, neurological and drug-related cognitive suppression need to be excluded. Testing for reflexes can be of help in the decision, as can the absence of response and breathing. Clinical observations, including a total lack of responsiveness, a known diagnosis, and neural imaging evidence, may all play a role in the decision to pronounce brain death.

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Regular Short Naps Could Be The Easiest Way To Reduce The Risk of Dementia

Regular, short snoozes keep our brains young by preserving volume, a quality linked with healthy cognitive functions and a lower risk of dementia and other diseases. Scientists from the US, UK, and Uruguay analyzed data from 378,932 people aged 40 to 69 to see how those who are genetically ‘programmed’ to nap regularly fared cognitively compared to those who lacked comparable genes.

Nappers, they found, had larger brains, equivalent to those who were 2.6 to 6.5 years younger. “Our study points to a causal link between habitual napping and larger total brain volume,” says lead author Valentina Paz, a neuroscientist at University College London (UCL).

Previous research on adults over the age of 65 suggests daytime dozing improves short-term cognition, with nappers outperforming non-nappers in cognitive tests. The new study didn’t record nap length, but prior studies suggest naps under 30 minutes are best, with earlier naps less likely to affect nighttime sleep.

Napping has gained positive and negative attention recently, and the question of whether regularly taking forty winks is good or bad for cognition is a complex one.

Response time and memory decline most throughout aging, and cognitive impairment is common in the elderly, so Paz and her colleagues say identifying modifiable risk factors like sleep patterns is important.

“The association between napping and brain volume is not well characterized,” the team writes in their published paper, “even though almost a third of older adults nap, and reductions in brain volume are more common in older adults.”

Continue reading….

Source: Regular Short Naps Could Be The Easiest Way to Reduce The Risk of Dementia : ScienceAlert

Health Critics:

Research suggests that shorter, habitual naps after instruction offer the most benefits to learning. The benefits to alertness show no change based on duration of the nap for combating post-lunch dip, even for naps as short as 10 minutes. Napping enhances alertness in young adults and adolescents during afternoons’ performances, which affect efficiency.

Additionally, pre-teens who nap regularly during the day demonstrate better sleep at night. In younger children, napping increased drowsiness even while improving memory recall.For students of all ages, napping during the school day showed benefits to reaction time and recall of declarative memory of new information, especially if the naps remain in slow-wave sleep, i.e. less than an hour in length.

The circadian cycle plays a role in the rising demand for day time naps: sleepiness rises towards mid afternoon, hence the best timing for naps is early afternoon (Stampi, 1992; Bertisch as cited in Bilodeau, 2021). 20-30-minute naps are recommended for adults, while young children and elderly people may need longer naps.Research, on the other hand, has shown that the benefits of napping depend on sleep onset and sleep phases rather than time and duration.

The state of grogginess, impaired cognition and disorientation experienced when awakening from sleep is known as sleep inertia. This state reduces the speed of cognitive tasks but has no effects on the accuracy of task performance. The effects of sleep inertia rarely last longer than 30 minutes in the absence of prior sleep deprivation.

A 2016 meta-analysis showed that naps longer than an hour may be associated with an increased risk for cardiovascular disease, diabetes, metabolic syndrome or death. There was no effect of napping for as long as 40  minutes per day, but a sharp increase in risk of disease occurred at longer nap times.

Habitual naps are also an indicator of neurological degradation such as dementia in the elderly, as reduction in brain function causes more sleepiness. For idiopathic hypersomnia, patients typically experience sleep inertia and are unrefreshed after napping. How long and when a person naps affects sleep inertia and sleep latency: a person is more likely to benefit in terms of those two points when they sleep moderately in the afternoon.

According to research, the degree to which a person experiences sleep inertia differs in different durations of nap. Because sleep inertia is possibly resulting from awakening from Slow Wave Sleep, it is more likely to happen when one has a longer nap. Sleep inertia is less intense after short naps. Sleep latency is shorter when a nap is taken between 3pm – 5pm compared with a nap taken between 7pm – 9pm.

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Don’t Forget To Floss: The Science Behind Dementia and The Four Things You Should Do To Prevent It

Illustration: Fran Pulido/The Guardian

The idea was simple. Recruit hundreds of people in their 80s and 90s, equip them with fitness trackers, and monitor their physical activity. Then, when the participants died, collect their brains and examine the tissue. Is there evidence, lurking in the tissue, that exercise benefits the brain?

The results, from a 2022 collaboration between the University of California in San Francisco and the University of British Columbia, were striking. Physical exercise, late in life, seemed to protect the ageing connections between brain cells – the synapses where memories are made. The work, if backed up by further studies, could see exercise, and potentially drugs that mimic biochemical aspects of activity – prescribed to help slow the onset of dementia.

We know there is a 30%-80% reduced risk of dementia in people who exercise

“We know there is a 30%-80% reduced risk of dementia in people who exercise,” says Kaitlin Casaletto, the lead author on the study and an assistant professor in neurology at UCSF. “My question was, wouldn’t it be cool if we could figure out exactly how this is happening? If we could identify some of the mechanisms of exercise for brain health? These are potential therapeutic targets we can bottle.”

A small mountain of work has linked physical exercise to better brain health and lower risk of dementia in older age. One recent study of nearly 80,000 people in the UK found that the risk of dementia was halved in people who reached the goal of 10,000 steps a day. But much is still unclear. Part of the observed benefit could be down to people with healthier brains simply exercising more.

While there are definite benefits to be had from exercise – greater blood flow to the brain, better cardiovascular health, lower blood pressure, less obesity and diabetes – there is still plenty to nail down.

Dementia is the number one killer in the UK, with the disorder affecting about 900,000 people. Most cases, about two-thirds, are driven by Alzheimer’s disease, but it is far from the only cause. Other forms, namely vascular dementia, dementia with Lewy bodies, and frontotemporal dementia, arise from other processes.

Whatever the cause, the steady destruction of brain cells erodes memory, thinking, movement and personality. In old age, dementia can be several of these conditions at once.

Some of the highest rates of dementia are found in developed countries with older populations. In Germany, Italy and Japan, more than 20 in every 1,000 people have dementia compared with fewer than nine per 1,000 in proportionally younger countries including Mexico, Turkey and South Africa.

The UK sits in the middle. Indigenous groups in the Amazon have some of the lowest rates. In one recent study, researchers confirmed only six cases among 604 Bolivian Tsimane and Moseten people aged 60 and over, suggesting that lifelong physical activity and healthier preindustrial diets substantially reduce the risk.

Over the next three decades, global dementia is due to rise substantially, particularly in north Africa, the Middle East and eastern sub-Saharan Africa, where population growth and ageing will be among the driving forces.

But dementia is not inevitable, nor is it the reward for dodging other fatal conditions. Take all of the risk factors that we as individuals, or nations through their policies, might improve, and potentially 40% of cases could be prevented or delayed. We would not eradicate dementia, and many people who did everything to keep their brains healthy would still succumb to the disease…

Continue reading….

By: Science editor

Source: Don’t forget to floss: the science behind dementia and the four things you should do to prevent it | Science | The Guardian

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Hydration Linked With Lower Disease Risk, study finds

You may know that being adequately hydrated is important for day-to-day bodily functions such as regulating temperature and maintaining skin health. But drinking enough water is also associated with a significantly lower risk of developing chronic diseases, a lower risk of dying early or lower risk of being biologically older than your chronological age, according to a National Institutes of Health study published Monday in the journal eBioMedicine.

“The results suggest that proper hydration may slow down aging and prolong a disease-free life,” said study author Natalia Dmitrieva, a researcher in the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung and Blood Institute, a division of NIH, in a news release.

Learning what preventive measures can slow down the aging process is “a major challenge of preventive medicine,” the authors said in the study. That’s because an epidemic of “age-dependent chronic diseases” is emerging as the world’s population rapidly ages. And extending a healthy life span can help improve quality of life and decrease health care costs more than just treating diseases can.

The authors thought optimal hydration might slow down the aging process, based on previous similar research in mice. In those studies, lifelong water restriction increased the serum sodium of mice by 5 millimoles per liter and shortened their life span by six months, which equals about 15 years of human life, according to the new study. Serum sodium can be measured in the blood and increases when we drink less fluids.

Using health data collected over 30 years from 11,255 Black and White adults from the Atherosclerosis Risk in Communities study, or ARIC, the research team found adults with serum sodium levels at the higher end of the normal range — which is 135 to 146 milliequivalents per liter (mEq/L) — had worse health outcomes than those at the lower end of the range. Data collection began in 1987 when participants were in their 40s or 50s, and the average age of participants at the final assessment during the study period was 76.

Adults with levels above 142 mEq/L had a 10% to 15% higher chance of being biologically older than their chronological age compared with participants in the 137 to 142 mEq/L range. The participants with higher faster-aging risk also had a 64% higher risk for developing chronic diseases such as heart failure, stroke, atrial fibrillation, peripheral artery disease, chronic lung disease, diabetes and dementia.

And people with levels above 144 mEq/L had a 50% higher risk of being biologically older and a 21% higher risk of dying early. Adults with serum sodium levels between 138 and 140 mEq/L, on the other hand, had the lowest risk of developing chronic disease. The study didn’t have information on how much water participants drank.

“This study adds observational evidence that reinforces the potential long-term benefits of improved hydration on reductions in long-term health outcomes, including mortality,” said Dr. Howard Sesso, an associate professor of medicine at Harvard Medical School and associate epidemiologist at Brigham and Women’s Hospital in Boston, via email. Sesso was not involved in the study.

However, “it would have been nice to combine their definition of hydration, based on serum sodium levels only, with actual fluid intake data from the ARIC cohort,” Sesso added.

Biological age was determined by biomarkers that measure the performance of different organ systems and processes, including cardiovascular, renal (relating to the kidneys), respiratory, metabolic, immune and inflammatory biomarkers.

High serum sodium levels weren’t the only factor associated with disease, early death and faster aging risk — risk was also higher among people with low serum sodium levels. This finding is consistent with previous reports of increased mortality and cardiovascular disease in people with low regular sodium levels, which has been attributed to diseases causing electrolyte issues, the authors said.

The study analyzed participants over a long period of time, but the findings don’t prove a causal relationship between serum sodium levels and these health outcomes, the authors said. Further studies are needed, they added, but the findings can help doctors identify and guide patients at risk.

“People whose serum sodium is 142 mEq/L or higher would benefit from evaluation of their fluid intake,” Dmitrieva said. Sesso noted that the study did not strongly address accelerated aging, “which is a complicated concept that we are just starting to understand.”

“Two key reasons underlie this,” Sesso said. The study authors “relied on a combination of 15 measures for accelerated aging, but this is one of many definitions out there for which there is no consensus. Second, their data on hydration and accelerated aging were a ‘snapshot’ in time, so we have no way to understand cause and effect.”

Drink enough fluids every day

About half of people worldwide don’t meet recommendations for daily total water intake, according to several studies the authors of the new research cited.

“On the global level, this can have a big impact,” Dmitrieva said in a news release. “Decreased body water content is the most common factor that increases serum sodium, which is why the results suggest that staying well hydrated may slow down the aging process and prevent or delay chronic disease.”

Our serum sodium levels are influenced by liquid intake from water, other liquids, and fruits and vegetables with high water content.

“The most impressive finding is that this risk (for chronic diseases and aging) is apparent even in individuals who have serum sodium levels that are on the upper end of the ‘normal range,’” said Dr. Richard Johnson, professor at the University of Colorado School of Medicine, via email. He was not involved in the study.

“This challenges the question of what is really normal, and supports the concept that as a population we are probably not drinking enough water.”

More than 50% of your body is made of water, which is also needed for multiple functions, including digesting food, creating hormones and neurotransmitters, and delivering oxygen throughout your body, according to the Cleveland Clinic.

The National Academy of Medicine (formerly known as the Institute of Medicine) recommends women consume 2.7 liters (91 ounces) of fluids daily, and that men have 3.7 liters (125 ounces) daily. This recommendation includes all fluids and water-rich foods such as fruits, vegetables and soups. Since the average water intake ratio of fluids to foods is around 80:20, that amounts to a daily amount of 9 cups for women and 12 ½ cups for men.

People with health conditions should talk with their doctor about how much fluid intake is right for them.

“The goal is to ensure patients are taking in enough fluids, while assessing factors, like medications, that may lead to fluid loss,” said study coauthor Dr. Manfred Boehm, director of the Laboratory of Cardiovascular Regenerative Medicine, in a news release. “Doctors may also need to defer to a patient’s current treatment plan, such as limiting fluid intake for heart failure.”

If you’re having trouble staying hydrated, you might need help working the habit into your usual routine. Try leaving a glass of water at your bedside to drink when you wake up, or drink water while your morning coffee is brewing. Anchor your hydration habit to a location you’re in a few times per day, behavioral science expert Dr. B.J. Fogg, founder and director of the Stanford University Behavior Design Lab, previously told CNN.

Source: Hydration linked with lower disease risk, study finds | CNN

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Related contents:

The Impact of Hydration on Disease and Longevity Runners’ World

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A Brain Expert Shares His 7 Hard Rules For Boosting Memory and Fighting Off Dementia

caracterdesign | Getty

The average human brain shrinks by approximately 5% per decade after the age of 40. This can have a major impact on memory and focus. What’s more, brain disorders are on the rise. In 2020, 54 million people worldwide had Alzheimer’s disease or other dementias, and that number is expected to grow.

But serious mental decline doesn’t have to be an inevitable part of aging. In fact, certain lifestyle factors have a greater impact than your genes do on whether you’ll develop memory-related diseases. As a neuroscience researcher, here are seven hard rules I live by to keep my brain sharp and fight off dementia.

1. Keep blood pressure and cholesterol levels in check

Your heart beats roughly 115,000 times a day, and with every beat, it sends about 20% of the oxygen in your body to your brain. High blood pressure can weaken your heart muscle, and is one of the leading causes of strokes. Ideally, your blood pressure should be no higher than 120/80.

Cholesterol is critical to your brain and nervous system health, too. The American Heart Association recommends getting your cholesterol levels measured every four to six years.

2. Manage sugar levels

Blood sugar is the primary fuel of the brain. Not enough of it, and you have no energy; too much, and you can destroy blood vessels and tissue, leading to premature aging and cardiovascular disease.

Keep in mind that sugar isn’t enemy, excess sugar is. It’s easy for grams of sugar to add up, even if you think you’re being careful — and usually, sugar will sneak in through packaged foods.

Where is the sugar hidden? Look for these in the ingredients list:

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

And be wary of any product that includes syrup, such as agave nectar syrup or high-fructose corn syrup.

3. Get quality sleep

Studies show that people with untreated sleep apnea raise their risk of memory loss by an average of 10 years before the general population. For most people, a healthy brain needs somewhere between seven and nine hours of sleep a night.

My tips for memory-boosting, immune-enhancing sleep:

  • Keep a consistent bedtime and wake-up schedule.
  • Turn off devices one hour before bedtime.
  • Do something relaxing before bedtime, like listening to soft music or doing mindful breathing exercises.
  • Go outside and get in natural sunlight as soon as you can after waking up.

4. Eat a nutritious diet

One way I keep things simple is to have most, if not all, of these items in my grocery cart:

  • Fatty fish like salmon
  • Avocados
  • Nuts
  • Blueberries
  • Cruciferous veggies like arugula, broccoli, Brussels sprouts and collard greens

When food shopping, I ask myself three questions to help determine whether something is good for my brain:

1. Will it spoil? In many cases, perishable is a good thing. The additives and preservatives that keep food from spoiling wreak havoc on your gut bacteria.

2. Are there tons of ingredients in that packaged food? And for that matter, can you pronounce the ingredients? Or does it look like the makings of a chemical experiment? Also avoid anything where sugar is one of the first few ingredients.

3. Do you see a rainbow on your plate? The chemicals that give fruits and vegetables their vibrant colors help boost brain health.

5. Don’t smoke (and avoid secondhand and thirdhand smoke)

Smokers have a 30% higher risk of developing dementia than non-smokers. They also put those around them at risk: Secondhand smoke contains 7,000 chemicals — and at least 70 of them can cause cancer.

Then there’s thirdhand smoke, which is not actually smoke. It’s the residue of cigarette smoke that creates the telltale smell on clothing or in a room. That residue alone can emit chemicals that are toxic to the brain.

6. Make social connections

In a recent study, people over the age of 55 who regularly participated in dinner parties or other social events had a lower risk of losing their memory. But it wasn’t because of what they ate, it was the effect of the repeated social connection.

To lessen isolation and loneliness, you can also boost brain chemicals like serotonin and endorphins by performing small acts of kindness:

  • Wish others well or check in with somebody.
  • Give a compliment without expecting anything in return.
  • Make a phone call to somebody you don’t usually reach out to.

7. Continuously learn new skills

Maintaining a strong memory is not all about brain games like Sudoku, Wordle and crossword puzzles.

Learning skills and acquiring information are much more effective ways to make new connections in the brain. The more connections you make, the more likely you are to retain and even enhance your memory.

When you think about learning something new, approach it the way you would with fitness training. You want to work out different muscles on different days. The same goes for the brain.

Over the course of this week, try cross-training your brain by mixing mental activities (learning a new language or reading a book) and physical learning activities (playing tennis or soccer) .

By: Marc Milstein

Marc Milstein, PhD, is a brain health expert and author of “The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia.” He earned both his PhD in Biological Chemistry and his Bachelor of Science in Molecular, Cellular, and Developmental Biology from UCLA, and has conducted research on genetics, cancer biology and neuroscience. Follow him on Twitter and Instagram.

Source: A brain expert shares his 7 ‘hard rules’ for boosting memory and fighting off dementia

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The Cochrane Database of Systematic Reviews. 2016 (1): CD011145. doi:10.1002/14651858.CD011145.pub2. hdl:1983/00876aeb-2061-43f5-b7e1-938c666030ab. PMC 8812342. PMID 26760674.“Differential diagnosis dementia”. NICE. Retrieved 20 January 2022.

Hales RE (2008). The American Psychiatric Publishing Textbook of Psychiatry. American Psychiatric Pub. p. 311. ISBN 978-1-58562-257-3. Archived from the original on 2017-09-08. Livingston G, Huntley J, Sommerlad A, et al. (August 2020). “Dementia prevention, intervention, and care: 2020 report of the Lancet Commission”. Lancet. 396 (10248): 413–446. doi:10.1016/S0140-6736(20)30367-6. PMC 7392084. PMID 32738937.

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Bathini P, Brai E, Auber LA (November 2019). “Olfactory dysfunction in the pathophysiological continuum of dementia” (PDF). Ageing Research Reviews. 55: 100956. doi:10.1016/j.arr.2019.100956. PMID 31479764. S2CID 201742825.

McKeith IG, Ferman TJ, Thomas AJ, et al. (April 2020). “Research criteria for the diagnosis of prodromal dementia with Lewy bodies”. Neurology (Review). 94 (17): 743–755. doi:10.1212/WNL.0000000000009323. PMC 7274845. PMID 32241955.

Budson A, Solomon P (2011). Memory loss : a practical guide for clinicians. [Edinburgh?]: Elsevier Saunders. ISBN 978-1-4160-3597-8.“ICD-11 for Mortality and Morbidity Statistics”. icd.who.int. Retrieved 20 January 2022.

Lin JS, O’Connor E, Rossom RC, Perdue LA, Eckstrom E (November 2013). “Screening for cognitive impairment in older adults: A systematic review for the U.S. Preventive Services Task Force”. Annals of Internal Medicine. 159 (9): 601–612. doi:10.7326/0003-4819-159-9-201311050-00730. PMID 24145578.

Ortega, V; Leung, P; Del-Pino-Casado, “Assessment and management of behavioral and psychological symptoms of dementia”. BMJ. 350: h369. doi:10.1136/bmj.h369. PMC 4707529. PMID 25731881.

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