Brain Boosters
Focuses on how omega-3 essential fatty acids can improve brain function. Effects of omega-3 to one's moods; How omega-3 helps boost immune and nervous systems; Possible links between low levels of docosahexaenoic acid (DHA) and depression; Low level of omega-3 as a factor in the risk of depression.
Fat but happy may not be just a cliche anymore. So called "goodfats"-especially omega-3 essential fatty acids, found commonly in fish--are known to prevent coronary disease and boost both the immune and nervous systems. But the good news gets better than that: these fats might even improve your brain function and put you in a better mood--and they might do it permanently.
The brain, which is composed of an astonishing 60% fat, needs adequate amounts of these fatty acids for mental health. For instance, the primary building blocks of the brain and the retina is an omega-3 fatty acid called DHA, or docosahexaenoic acid, which is found in red meat, egg yolks, and in oily fish such as sardines and tuna. A growing number of studies point to possible links between low levels of DHA and depression, memory loss, visual disorders, and other various neurological dysfunctions.
For instance, Dr. Ernst Schaefer of the Human Nutrition Center on Aging at Tufts University has found that a low level of DHA is a risk factor for dementia (a category that includes Alzheimer's). DHA seems useful in treating the difficulties that dyslexics often have in processing visual stimuli. Research from the National Institute of Health points to the low levels of omega-3 fatty acids as a factor in the risk of depression. A similar study published in the American Journal of Clinical Nutrition shows a link between the marked increase in depression in North America and the decline in the consumption of DHA during the same period.
Such evidence supports supplementing your diet with DHA to ensure optimal function of the brain and transmission of nerve signals. Although dietary consumption of DHA (from oily fish such as mackerel and herring) would provide sufficient amounts of the fatty acid, supplements are free of the toxins and chemical pollutants reported to be found in such fish oils. Dr. David J. Kyle, senior VP of research and development at Martek, agrees there's plenty of additional evidence to support its usage".As a rule, clinical trials don't take place on healthy people, but there are studies, like a recent one from Tufts, that show if you have low levels of DHA, you have a 70 percent higher risk factor of dementia in old age". He also points to Japanese studies that demonstrate improvement in short-term memory and night vision of healthy individuals who have been taking DHA supplements.
And how would you know if you're DHA deficient? "Unless you're eating broiled mackerel or herring three times a week, you're probably only getting 50 of the 200 grams of DHA that should be in your daily diet. So in short, if you're an American, you most probably are". And if you're on a low-fat diet, you can count on it.
"Omega-3 FATTY acids are not just HEART-healthy, they are brain-HEALTHY too".
Ginkgo: The Brain Booster
Discusses the health benefits of ginkgo biloba. Anti-aging properties; Information on where researchers attribute ginkgo's effects; Recommended dosage.
The fan-shaped leaves of the ginkgo biloba, one of the world's oldest trees,have been a mainstay of Chinese herbalist practice for millennia, used for everything from asthma to tuberculosis. Ginkgo's popularity is worldwide today. The main attraction: its anti-aging properties. Studies indicate that ginkgo can help improve memory, concentration and mood.
In 1997, the first U.S.-trial, conducted at several centers across the country, showed that ginkgo biloba extract stabilized the condition of patients with mild to moderate dementia and also improved their mental functioning. The patients, who suffered from Alzheimer's or strokes, received ginkgo for a year. In another trial, healthy seniors were found to perform mental tasks better after receiving ginkgo.
Researchers attribute ginkgo's effects to its ability to expand blood vessels, thus increasing blood flow through the brain. They also theorize that compounds known as flavonoids and terpenoids play a role in dismantling destructive free radicals that are thought to play a role in Alzheimer's and other diseases.
Ginkgo's circulatory effects have also helped ease a condition known as intermittent claudication, in which leg blood vessels narrow, preventing blood from reaching muscles and making walking painful.
How to Take It: Ginkgo is recommended in a dose of 40 mg to 80 mg three times per day of an extract standardized to 24% flavonoid glycosides and 65% terpenoids. Expect to take the herb for at least eight weeks before seeing an improvement in memory.
Side effects include mild stomach or intestinal upset, headache or an allergic skin reaction. Ginkgo should not be taken with anticoagulants, such as aspirin or warfarin. And avoid during pregnancy.
Want A Better Brain Boost?
Focuses on electroconvulsive therapy, a treatment for severe depression. Requirement of general anesthesia; Side effects.
MAGNETIC STIMULATION
Just when electroconvulsive therapy is making a comeback, scientists have developed what could be a kinder, gentler alternative. Electroconvulsive therapy, also known as ECT or "shock therapy", is an effective treatment for severe depression. But while ECT is safe, it does require general anesthesia. And it can have some unsettling side effects, like severe (though temporary) memory loss.
Enter "transcranial magnetic stimulation". Developed to explore what different parts of the brain do, TMS may also turn out to be an effective weapon against depression. A powerful electromagnet is carefully positioned on the scalp, stimulating nearby neurons.
"We've found it safe and easy to do", reports Eric Wassermann, M.D., a neurophysiologist at the National Institute of Neurological Disorders and Stroke.
Not everybody responds to TMS. But the success stories include some remarkable cases. One woman, whose chronic depression resisted 10 different anti-depressant drugs, recovered after a month of daily TMS sessions. Studies still underway are exploring whether TMS might also be helpful for milder cases.