Our culture obsesses over self-image and appearance, and people are always trying to find the next miracle diet to make them thin, buff, and beautiful. However, tailoring a diet to ensure the fitness and optimal function of the most important organ, the brain, is just as important. The search for the perfect brain diet has yielded many different results, and now the Nerve Blog will give you the aggregated, ultimate, and effective diet for your brain.

Before providing specific foods that fit with the diet, I’ll overview what your brain needs. The first step to take is calorie reduction. While this is present in most other diets, it is particularly important in optimizing brain function. Establishing the foundation of health that is achieved through caloric reduction is necessary to prevent degenerative disorders in the brain and to generally remain healthy longer. In a 20 year study on the effects of caloric reduction in rhesus monkeys at the Wisconsin National Primate Center that compared a group following a normal diet with a group on a diet of restricted calories, a 30% higher survival rate was achieved by the latter group, and that same group experienced much lower rate of occurrence of many diseases, including brain atrophy. In his book “Think Smart: A Neuroscientist’s Prescription for Improving Your Brain’s Performance,” Dr. Richard Restak advises avoiding foods high in calories and especially those containing processed fats. This ties into one of his main pieces of advice for people dieting for mental well being, that “what’s good for the brain is good for the heart.” This is because circulatory system health is crucial in maintaining efficient brain function, because clogged arteries and reduced blood flow to the brain can lead quickly to cognitive impairment. Also, the importance of the benefits of both omega-3 fatty acids as well as antioxidants is emphasized in both Restak’s book as well as several studies published in Nature in 2008. The studies, conducted by both Norman Salem Jr. and Jean Marie Bourre, found that omega-3 fatty acids normally facilitate healthy brain function as components of cell membranes, as well as demonstrating that a deficiency of them in human diets caused an “increased risk of several mental disorders, including attention-deficit disorder, dyslexia, dementia, depression, bipolar disorder and schizophrenia.” The synaptic plasticity, or the ability of neurons to form new connections with other neurons, of brains on diets rich in omega-3’s was also higher. The same article also revealed findings from a study that showed higher verbal test scores in groups with diets richer in omega-3 fatty acids when compared to a control group with a normal diet. Now that we have examined the basis of healthy brain function, we can identify specific dietary sources of these nutrients and explain how to incorporate them into our diet in the following guidelines:

1. Avoid high-calorie foods and foods with “empty calories” (especially foods high in processed fats). Try to incorporate leafy and green vegetables. Eat chicken rather than red meat whenever possible (although fish is the best protein).

2. Get plenty of antioxidants: Free radicals in the body seek to gain electrons from oxidizing agents in the body, which often come from cell components. This can cause damage to the cells and increase the speed of aging. This can have detrimental effects on the brain, but the consumption of antioxidants does a lot to slow this process. Foods high in antioxidants, like fruits and vegetables, should be eaten at about every meal. Good sources of antioxidants (and some often recommended brain foods) are blueberries and acai berries, as well as all fruits and vegetables.

3. Regularly incorporate omega-3 fatty acids: Do this by eating fish at least three times a week. Wild salmon is considered one of the best brain foods because it is high in essential fatty acids and low in calories and saturated fat. Also, acai berries are rich in omega-3’s and low in calories (and, as we have seen, are rich in antioxidants), making them great food for your brain.

4. Balance this out with regular exercise and a generally healthy lifestyle: your brain’s health will benefit greatly from the rest of your body’s fitness, and vice-versa.

Yes, I have been on this diet for about two months. I sometimes have lapses and enjoy a burger, but I have pretty consistently followed these guidelines. While I don’t know if my IQ score is any higher and I didn’t magically start learning things faster (it has only been two months…), I already feel healthier overall and hopefully the benefits continue to show.

The Effects of Nutrients on Brain Function -Nature

Caloric Restriction in Monkeys-Science Magazine

Best Brain Foods

Think Smart By Richard Restak

With the Pancakes for Parkinson’s event at Boston University nearing, on April 2^nd, I thought it would be a good time to check up on the latest in Parkinson’s research.

Firstly, Parkinson’s Disease (PD) is a motor disorder that affects dopaminergic neurons of the brain, which are necessary in the coordination of movement. Onset is usually around age 60, starting with symptoms including tremor, stiffness, slowness of movement, and poor balance and coordination. While current treatments can help alleviate the symptoms in patients, none provide a cure.

Second off, the mission of the Michael J. Fox Foundation for Parkinson’s Research and other support groups is to find better treatments for those suffering from the disease. With the Baby Boomer generation entering late adulthood and old age, more research needs to be done to better understand the disease and help those with it find relief. Consider stopping by the GSU Alley for some pancakes to show your support for the Foundation and its cause next month!

Ranging from studying food intake to using technology, many approaches have been used in PD research.

FOOD

In a study released in February from the Harvard school of Public Health, flavonoids (citrin and Vitamin P), found in chocolates, citrus fruits, berries, and other foods, were speculated to reduce the risk of Parkinson’s Disease (PD).

The top 20% of males consuming these foods were 40% less likely to develop PD than the bottom 20%. While the overall flavonoid intake had no effect on women, a subclass of flavonoids called anthocyanins, which are primarily found in berries, did.

Study author Dr. Xiang Gao notes that this subclass has neuroprotective effects. Dr. Carlos Singer of UMiami’s Miller School of Medicine adds that the risk reduction “probably has to do with an antioxidant effect” because a lot of PD mechanisms deal with how nervous tissue handles oxidative stress.

Dr. Anna Hohler, a neurologist and professor at our very own, Boston University, was not involved in the study, but she comments on its benefits, saying that it “opens up a whole area of potential future studies examining other types of environmental effects on Parkinson’s.”

Hopefully, with more research we can determine whether these berries play a role in risk reduction. For now, Gao encourages us to eat berries anyway – they’re part of the reason why fruits and vegetables are so good for our health! Want to start a regular berry-eating habit? BU’s Mind and Brain Society is actually hosting another Miracle Berry event March 23^rd. Soon enough, you can reap the benefits of berries, AND have a taste-altering experience – find out how bitter foods can taste quite sweet when these berries intervene then!

DRUGS

Berries are not the only things that affect PD. Drugs, of course, do. One drug is the psychostimulant – amphetamine. According to a study released in February, amphetamines may increase the risk of PD, in contrast to the berries. Researchers found that those using the amphetamines Benzedrine or Dexedrine at some point in their lives were 60% more likely to develop PD compared to those who never used. Why? According to the report, amphetamines affect the release and absorption of dopamine, a neurotransmitter associated with PD development. More on the mechanisms causing this difference still need attention.

Another drug to consider is apomorphine, which is used to alleviate PD patients’ motor symptoms. Amazingly, this drug has also been found to improve short-term memory in mice with Alzheimer’s Disease, which, like PD, affects brain function. According to a study released in October, 2010 by Japanese researchers at Kyushu University, the drug reduced the levels of amyloid beta, a protein that reduces brain cell function; it led mice to improve their times in a swimming test conducted before and after the drug was injected.

The results, indicating improved memory function, “will lead to the development of a new treatment for Alzheimer’s disease,” says Associate Professor Yasumasa Oyagi. His group plans to perform clinical testing on human patients to develop a drug with few or no side effects (apomorphine can cause nausea and vomiting).

While not directly influencing PD patients, this development is inspiring; perhaps drugs used to treat other neurodegenerative diseases can help treat PD as well.

PROTEINS

In their study published March 4^th, Researchers at John Hopkins found that, when the parkin gene is mutated in genetically altered mice, the protein PARIS accumulates since its degradation is blocked. Excess decreases the production of PGC-1alpha, a protein that protects brain cells, such that unprotected cells die and PD advances.

“Of all the important changes that lead to the death of brain cells as a result of parkin inactivation, our studies show that PARIS is, without a doubt, a key player,” says Ted Dawson, M.D., Ph.D., of the Johns Hopkins Institute for Cell Engineering.

STEM CELLS

A press release March 3^rd announced that Stanford researchers used induced pluripotent stem cells to model PD. With the skin of a woman with a genetic form of PD, they derived neurons that replicated “some key features of the condition in a dish.” They hope to test treatments on and learn more about PD from these neurons.

TECHNOLOGY

A study published in September, 2010, demonstrates an approach to PD treatment through technology, specifically virtual reality. Researchers involved wanted to reduce “fall risk and difficulties with mobility, especially during complex or dual-task walking.”

Using virtual reality, they can better “incorporate principles of motor learning while delivering engaging and challenging training in complex environments.” At the end of the training, they observed a significant improvement in gait speed, particularly in walking, dual task, and facing overground obstacles. One month after the training, researchers still observed these effects. The group hopes to continue research on motor learning and fall risk reduction.

PSYCHOLOGY

From a review published in January, neuroscientists examined studies on Theory of Mind (ToM), “the ability to infer other people’s mental states,” in those with PD. They found “preliminary evidence that ToM difficulties may occur in PD patients,” particularly in the “cognitive component of ToM in the early stages of the disease.”

SOCIETY

Paul Green of Westport, CT was diagnosed with PD 17 years ago. Since then, he has searched for ways to slow its progression, finding some that have allowed him to live into his 80s. Now 87, he denies that symptoms like depression and tremor will occur.

Compiling his research, he wrote a booklet on his conclusion that progression can be slowed with “vigorous exercise.” Using this and his foundation Nevah Surrendah to Parkinson’s (inspired by Winston Churchill’s use of “nevah” in WWII), he aims to help others with PD.

He believes that with “prescription drugs, deliberate exercise and changes in nutrition and attitude they can enjoy a full life.” He continues, “What works for one person might not be as helpful for another. However, it’s vital that people ‘nevah’ stop trying to improve their physical, spiritual and emotional condition.”

Whether people eat more berries, exercise more, or cut down on amphetamines, they are making attempts to fight PD. Thanks to the research using so many different approaches, a lot has been discovered about the disease. However, it is quite clear that many more studies need to be carried out to affirm the conclusions above and better understand the mechanisms of PD. For now, with awareness and support of Parkinson’s Disease research, the goal is to find the best treatments for patients and most earnestly a cure.

Sources: Berries may offer sweet protection against Parkinson’s — Steven Reinberg of The Jackson Sun; Certain foods could reduce risk of Parkinson’s? Berry possible. – Tyler Moss of Northwest Indiana (NWI) Times; Parkinson’s drug ‘helped mice with Alzheimer’s’ – The Daily Yomiuri; Can Prescription Amphetamine Use Raise Parkinson’s Risk? – Stacy Lipson of Bloomberg Newsweek; Johns Hopkins Team Explores Paris; Finds A Key To Parkinson’s – Press release by Maryalice Yakutchik; Stanford scientists create neurons with symptoms of Parkinson’s disease from patient’s skin cells – Press release by Krista Conger; Virtual Reality for Gait Training: Can It Induce Motor Learning to Enhance Complex Walking and Reduce Fall Risk in Patients With Parkinson’s Disease? – Anat Mirelman, et al. from the Journals of Gerontology; Theory of Mind in Parkinson’s disease – Michele Poletti et al. from ScienceDirect; Westport man refuses to surrender to Parkinson’s – Karen Kovacs Dydzuhn of Westport News