The Zimmerman File: January 2009, by Marcia Zimmerman, CN. Visit Marcia’s website at: www.thenutritionsolution.com

“The brain is the last and grandest biological frontier, the most complex thing we have yet discovered in our universe. It contains hundreds of billions of cells interlinked through trillions of connections. The brain boggles the mind.” James Watson, Director, National Center for Human Genome Research

Cognitive lights beginning to flicker?

Brain bloopers are not age selective, but they do occur more frequently once we reach middle age. Changes in cognitive function, while unnerving, are a normal part of aging in all body cells. Brain hiccup, brain glitch, brain freeze, or heaven forbid – senior moment – are common terms used to describe temporary lapses in memory. We might be telling a story and suddenly forget where we were going with it or we may not be able to spit out something that “was just on the tip of our tongue.” Can mundane, mid-life memory glitches be simple age-related decline or are they warning signs of later-life dementia?

Losing your marbles or just your glasses?

Identifying who is experiencing normal brain aging and who is crossing the line into senile dementia or Alzheimer’s is an area of intense scientific investigation.1 It is important to differentiate between normal aging, mild cognitive impairment (MCI) and dementia.2 Scientists are looking for specific genetic bio-markers that can identify those at risk for serious cognitive failure.3,4 In addition to routine medical exam, a screening tool such as neuropsychological testing can be used to help determine the presence, degree, and pattern of memory deficits.5 Finally, computed tomography (CT) scan and/or magnetic resonance imaging (MRI) of the brain are used.6 These can reveal patterns of gray matter loss7 and exclude vitamin B12 deficiency, hypothyroidism,8 and structural abnormalities that may be treatable.9 While most of us are not in serious trouble, we would prefer to easily remember where we left our glasses.

Steps to memory wellness

Step One: Reduce stress. The immune and endocrine systems and the brain contain many of the same chemicals and chemical receptors.10 The chemical cross-talk between these major body systems means your brain is affected by your hormones and immune fighters, and vice versa. Ever notice how you often get sick after an especially stressful time? Reduce the stress in your life and your memory glitches will become less frequent. It is well known that stress increases inflammation. Certain inflammatory mediators are associated with brain tumors that use them to promote growth and enhance disease progression.11 Dietary fatty acids produce important hormone-like prostaglandins and eicosanoid mediators of inflammation. That’s where diet comes in.

Step Two: Eat well. The brain has a high demand for precursors of its many neuro-chemicals. These can be obtained from high quality proteins (amino acids), omega-3 fats, B-vitamins, minerals, and especially the brain factor choline. A steady supply of glucose from whole grains, fruits and vegetables is needed to supply vitamins and minerals that are cofactors needed for neurotransmission (neuronal cross-talk). Neuroplasticity describes the re-wiring of brain areas in response to changes in environment – and it is a lifelong process.12 According to the theory, thinking, learning, and acting actually change both the brain’s physical structure, and functional organization.13 Neuroplasticity, as the term suggests, depends upon the proper phospholipids and fatty acids in neuronal membranes to keep them flexible.14 The membrane phospholipids and fatty acids anchor sending and receiving devices that facilitate neurotransmission and monitor neuronal cross-talk.15

Step Three: Exercise regularly. Authorities at UCLA’s Brain Research Institute website advise that exercise is an important key to maintaining brain wellness.16 Exercise improves blood flow to the brain and heightens whole body “feel good” chemical cross-talk that results in an overall feeling of wellness. Moderation in intensity of exercise is important as we age. Canadian researchers found that prolonged low-intensity exercise was more effective in enhancing cognitive function.17 Among older folks living in residential communities, exercising in a group was more effective in elevating mood than exercising alone.18

Step Four: Lifelong learning. Happily, your three-pound brain continually wants to learn, no matter your age. The brain contains over a 100 billion neurons and each is building new connections through the growth of appendages called dendrites.19 More then 30,000 of these dendrites can fit onto the head of a pin.21 Dendrites send chemical messages across a sub-microscopic gap called the synapse. These chemical messages are called neurotransmitters and include acetylcholine, GABA, noradrenalin, serotonin, and dopamine.20 When neurons repetitively communicate with one another, a neural network is formed and a pattern is established.21

Having a good memory is often just a matter of practicing memory wellness. A Google search on “memory wellness” yielded over 9 million hits. However many are not credible. Look for sites associated with a University, practitioner, or group of experts that offers learning tools and tapes to increase memory. Discount articles that do not have good scientific references or any that are just pushing product. One of my favorite memory training techniques is “Hemi-Sync.” These CDs are produced by Virginia’s Monroe Institute and are designed to synchronize the two hemispheres of the brain and optimize its function.22

Step Five: Brain specific nutrients will be presented in Plugged In or Burned Out? Part Two: The Zimmerman File, February 2009. Be sure and look for it.

References:

1  Kluger, J.; “The Battle To Save Your Memory” TIME June 12, 2000.

2  Saddichha, S.; Pandey, V.; “Alzheimer’s and Non-Alzheimer’s Dementia: A Critical Review of Pharmacological and Non pharmacological Strategies” Am J Alzheimer’s Dis Other Demen 2008;23:150-161.

3  Blair, C.K.; et al.; “APOE Genotype and Cognitive Decline in a Middle-Aged Cohort” Neurology 2005;64:268-76.

4  Fine, E.M.; et al.; “Cognitive Discrepancies Versus APOE Genotype as Predictors of Cognitive Decline in Normal-Functioning Elderly Individuals: A Longitudinal Study” Am J Geriatr Psychiatry 2008;16:366-374.

5  Powell, M.R.; et al.; “Cognitive Measures Predict Pathologic Alzheimer Disease” Arch Neurol 2006;63:865-8.

6  Vermuri, P.; et al.; “Alzheimer’s Disease Diagnosis in Individual Subjects Using Structural MR Images: Validation Studies” Neuorimage 2008;39:1186-97.

7  Witwell, J.L.; et at.; “MRI Patterns of Atrophy Associated With Progression to AD in Amnestic Mild Cognitive Impairment” Neurology 2008;70:502-3.

8  Zaldy S.; et al.; “Thyroid Function and the Risk of Alzheimer Disease” Arch Intern Med 2008;168:1514-1520.

9  Knopman, D.S.; et al.; “Practice Parameter: Diagnosis of Dementia (an evidence-based review)” Neurology 2001;56:1143-53.

10  Pert, C.; Molecules of Emotion: The Science Behind Mind-Body Medicine New York, NY. Touchstone 1997. pp, 21-31, 161-164.

11  Plotnikoff, N.P. et. al.; Cytokines Stress and Immunity Boca Raton, Fl. 1998. CRC Press pp. 135-141.

12  Park, D.D.; Reuter-Lorenz P. “The Adaptive Brain: Aging and Neurocognitive Scaffolding” Annu Rev Psychol. 2009;60:173-96.

13  “Neuroplasticity” Wikipedia online encyclopedia

14  Stipanuk, M.H.; Biochemical and Physiological Aspects of Human Nutrition. Philadelphia, Pa. 2000. W.B. Saunders Co. p. 44.

15  Ibid.

16  Brownlee, C.; http://www.bri.ucla.edu/bri_weekly/news_060318.asp

17  Ploughman, M.; “Exercise is Brain Food: The Effects of Physical Activity on Cognitive Function” Dev Neurorehabil. 2008;11:236-40.

18  Brown, A.K.; et al.; “The Effect of Group-Based Exercise on Cognitive Performance and Mood in Seniors Residing in Intermediate Care and Self-Care Retirement Facilities: A Randomized Controlled Trial” Br. J. Sports Med 2008; epub.

19  Watson, J.; Dir. National Center for Human Genome Research (quote)

20  Juo, P. S.; Biomedicine and Molecular Biology: A Concise Dictionary. Boca Raton, Fl. 1995. CRC Press p. 634.

21  Clemons, S.; “Brain-Based Learning: Possible Implications for Online Instruction” Journal Sep 05 2008. (online)

22  http://www.hemisyncforyou.com/monroeinstitute/?gclid=CPnOgMHcjpcCFRxNagodyUoK_g