B-Vitamins Slow Brain Shrinkage

As we age our brains tend to shrink known as brain atrophy.     This brain shrinkage is linked to declining brain function and impacts memory and concentration.   Over time, lifestyle factors like alcohol intake, smoking, lack of exercise, and poor sleep habits can greatly accelerate this process.

Another factor involved in this process has to do with Homocysteine.   Homocysteine is a common amino acid, and high levels are linked to heart disease, brain atrophy and damage to blood vessels.   

This is where B-Vitamins come into play in a big way.     Key B Vitamins including B-12,  B-6, and folic acid can reduce homocysteine and come with other side benefits.      It is best to take the entire B-Complex – not just isolated B-Vitamins because there is synergy between the different B Vitamins.  

A study involving 168 (85 in active treatment group and 83 in the placebo group) showed the consumption B-Vitamin complex resulted in a 53% lower rate of brain atrophy in the treatment group compared to the placebo group!   To get a sense of this visually check out this link that shows typical brain scans pre and post study showing the difference in brain atrophy between the two groups:  https://www.elysiumhealth.com/en-us/matter/oxford-study

The B-Vitamin supplement used include B-6, Folic Acid, and B-12 along with a proprietary Omega-3 fatty acidd complex and Bilberry Extract and is sold at “Matter”.

Bioavailable B-Vitamins

The most bioavailable forms of B-Vitamins are important for many people because many people do not convert common forms of B-Vitamins to their active form.     An example is folic acid – a significant number of people have a genetic mutation that significantly inhibits their ability to convert folic acid to its active form called Methyl Folate for short.     This type of genetic mutation is linked to depression, anxiety, colon cancer, leukemia, chronic pain and fatigue and blood clots, stroke and heart attacks!   

The great news is that science has developed activated forms of B-Vitamin Supplements that bypass the inability to convert to active forms.    Good products include: 

Swanson Ultra Activated B-Complex

Natural Factors Active B-Complex

Jarrow B-Right

Reverse Lunge with Wood Chop Exercise

 

Everyone knows that lunges are a great lower body exercise.   However, if you have not tried the reverse lunge with a wood chop – you are in for a real treat!    By adding a strong rotational component, you dramatically increase glute and core activation.    It also adds a whole new level of stability and balance challenge.

You can start by using a broomstick and graduate to using something heavier including a dumbbell or barbell or any other weighted bar.

Start with feet together facing forward with hands spread apart and holding the object on both ends with hands at shoulder level and arms extended.

Then as you step back into the lunge with one leg rotate the hand down and to the opposite side of the leg stepping back – pausing briefly at the bottom with upper body rotated to the side – then return to the starting position and repeat to the other side.

Start of with sets of 10 – repetitions done 3 times and progress from there in terms on increased weight and/or sets.

To get a good picture of how to do this effective exercise check out this video:  https://matrixlearningcenter.com/exercise-library/reverse-lunge-with-wood-chop/

 

Sounds crazy – but it is true!   Caffeine is produced by many plants and acts as a natural pesticide to protect them against insects.   It also can help protect your brain function.

We usually consume caffeine for the energy boost it provides, but for the plants that produce it, caffeine serves as a pesticide that drives away insects and animals that would like to munch on their leaves and fruit.

 

Science has discovered that caffeine stimulates the production of an enzyme that can help fend off Alzheimer’s and other forms of dementia.

 

The enzyme, NMNAT2 (nicotinamide mononucleotide adenylyl transferase 2) helps improve  brain health in two ways:

• It protects neurons from the negative impact of stress.
• It helps prevent tau proteins from folding the wrong way and forming masses of harmful plaques in the brain’s neurons.

Improperly folded proteins are linked to Parkinson’s and Huntington’s diseases, and amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease) as well as Alzheimer’s.

 

Brain Cell Stress Reduction

Research has shown that caffeine reduces the activity of a receptor called adenosine A2A.  This receptor increases stress in brain cells and can slow your mental abilities as you age.   Reducing the activity of this receptor prevents it from interrupting memory circuits in key areas of the brain.

 

Caffeine and Alzheimer’s

While NOT a panacea – research has confirmed that daily caffeine intake up to 261mg per day (the amount in two – three cups of coffee) significantly reduced the chance of developing dementia.  

 

Dark Side of Caffeine

Keep in mind that too much of a good thing is not a good thing!   Caffeine intake beyond 261mg has NOT been shown to improve benefits so limit your caffeine intake.

 

In addition, there is significant variation in how individuals respond to caffeine with slow and fast metabolizers.      If you happen to be a slow metabolizer be very careful with how much caffeine you consume – and take none after Noon or you will likely disturb your sleep which is very bad for brain health! 

Non-Exercise Activity as Important as Formal Exercise

 

Everyone knows that exercise is good for the body, but formal exercise is not the whole story!    This becomes particularly important as we age because many experience injuries that limit their ability to exercise for long periods of time on a consistent basis.

So how can we boost our daily calorie burn without exercising to avoid weight gain and stay healthy?   As it turns out non-exercise movement – aka – non-exercise activity thermogenesis (NEAT) is as important as formal exercise.    This scientific term refers to all movement – not just exercise and it all counts!

NEAT includes all movement including but not limited to:

Taking groceries from your car into your house

Going up and down stairs in your home during the normal course of the day

Taking your dog for a walk

Standing up and stretching during the course of the day.

Research shows that formal exercise does not necessarily compensate for many hours of inactivity, and that people who have higher levels of NEAT can often be leaner than exercisers who spend of the rest of their day sitting on a couch!

How Can You Increase NEAT?

It is actually very simple to increase your NEAT and make a big difference in your waistline in the process!     Here are some examples:

1.    Redesign your day around movement – Look around your home or office and see where you spend most of your time,   Then consider what you are doing in terms of movement.     Target opportunities to move more WITHOUT exercising such as:

a.    Taking a flight of stairs instead of an elevator

b.    Parking your car at the far end of the parking lot and walking back and forth to go to and from.

c.    Track your steps using a phone or tracker and look at your totals 4 times a day and take “movement breaks” to increase your step count.

2.    Prioritize doing household chores that involve movement

a.    Vacuuming

b.    Doing laundry – particularly if you have to go up and down stairs to access washer and dryer then put away clothing!

c.    Dusting

d.    Taking out the trash

e.    Gardening

f.      Walking to and from your mailbox

3.    Become a fidgeter!

a.    Consciously move more – even when sitting – tap your feet as you listen to music

b.    Stretch in your chair

c.    Stand several times each hour

d.    Consider setting an hourly alarm and moving around walking around your home or office.

e.    Take calls on your cell phone while walking around your home or office.

f.      Do a set of 10 air squats after all meals

Believe it or not the science is very clear – you can make a big difference in your waistline and your health by consciously moving more throughout your day WITHOUT exercise.    Even better do both!