Page 22 - Florida Sentinel 8-12-16 Online Edition

Health
Memory generally starts to decline in our 30s, as the brain shrinks with age. One of the first and most prominent signs is that ‘tip of the tongue’ phenomenon,” advises neuro- scientist Sandra Aamodt, Ph.D., co-author of Welcome to Your Brain.
Studies show that the adult brain can shrink as much as one-half to 1 percent annually in midlife. Add hor- monal changes, which can starve gray matter of nourish- ing estrogen and proges- terone; cardiovascular health, which tends to limit blood flow to the brain; and a gummy protein called amyloid
plaque, which can hamper neuronal func- tion; and cog- nitive decline may be exac- erbated.
The good news: Such fates are far from in- evitable.
According to Florida- based Neurol- ogy Doctor David Perl- mutter, co- author of Power up Your Brain. “You can ab- solutely do
things early on in life and throughout your lifetime that work to maintain the bulk and function of the brain.”
Here’s how:
Stay lean. It may seem counterintuitive, but mount- ing evidence suggests that in order to grow a bigger brain, many of us should be eating less.
Eat a brain-building diet. Aside from cutting calo- ries, experts say it’s critical to load up on foods that boost neurogenesis (the develop- ment of new brain cells) and stall brain atrophy. Eating more fish (or omega-3 supple- ments), adding fruits and veg-
etables and cutting back on re- fined carbohydrates do just that.
Dark-colored fruits such as blackberries, blueberries and plums are all rich with antiox- idants, substances known to scavenge cell-damaging free radicals in the brain. Also, cruciferous vegetables like broccoli and broccoli sprouts contain a powerful compound called sulforaphane, believed to boost the body’s own pro- duction of antioxidants.
Overloading on refined carbohydrates like white flour, pasta and potatoes carries a similar result. “Elevated blood sugar can destroy the brain.
Prevent hormonal havoc. Ebbing hormones can also have a measurable impact on our ability to recall words and follow through on tasks.
Estrogen plays a critical role in influencing verbal and spatial memory and fine motor skills and bolstering the blood-brain barrier to keep toxins out.
Meanwhile, progesterone acts on the same brain recep- tors that Valium does, pro- moting calm and aiding sleep.
In an ideal world, the adre- nal glands kick in to pick up where the ovaries leave off— producing sex hormones. But women that are stressed out or not nourishing themselves tend to experience adrenal fa- tigue, so their adrenals are not
able to act as a secondary source of hormones.
For ovulating women, tak- ing 100 to 175 milligrams (mg) daily of the herb Rhodiola rosea during the second half of the menstrual cycle to sup- port fatigued adrenal glands and ward off hormone-related brain fog is recommended.
For post-menopausal women, she recommends tak- ingupto50mgperdayof pregnenolone, an adrenal hor- mone that the body naturally converts into estrogen and progesterone. Have your hor- mone levels checked first.
Or, older men and women experiencing age-related memory loss can try a soy- based nutritional supplement called phosphatidylserine
(PS), which is believed to bol- ster cell-to-cell communica- tion and levels of the memory-boosting neurotrans- mitter acetylcholine.
Exercise mind and body. “Regular exercise is the single most useful thing you can do to maintain your cog- nitive abilities later in life,” he says.
Brain exercise is helpful, as well. Exposure to new expe- riences prompts the brain to literally lay down new neu- ronal networks, becoming stronger.
The key, advises the ex- perts, is not to stick with the same crossword puzzle for years. Instead, try something new.
“Use it or lose it.”
Costume Jewelry May Harbor Toxic Element Cadmium
Cadmium has been banned in all jewelry sold in Europe, but those shopping for low-cost jewelry in North America from popular fashion chains may be wearing products made with cadmium, a heavy metal that can be particularly toxic for kids.
There are no known risks
for people that wear contaminated jewelry, but swal- lowing or chewing on a piece containing high concen- trations of the toxic metal could allow it to seep into the body. Just something to think about...
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