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igh omocysteine !in"ed to Poor Memory By #eremy Appleton, ND Healthnotes Newswire A high level of homocysteine in the blood has been linked with poor memory among Americans over 60 years old, according to data from the third National Health and Nutrition Eamination !urvey "NHANE! ###$, published in this month%s American Journal of Clinical Nutrition& ' (ver '0,000 volunteers had their blood levels of homocysteine and folate measured, and also took part in word)recall and paragraph) recall tests of cognitive "thinking and memory$ function& *esearchers found two significant trends+ first, the higher the levels of homocysteine in the blood, the poorer the recall, second, the lower the level of folate in the blood, the poorer the recall& -olate is the form of folic acid that circulates in the blood, along with vitamins .'/ and .6, folate keeps homocysteine at safe levels& $hat is omocysteine% Homocysteine is an amino acid "a building block of protein$& #t is a toic chemical that is not meant to accumulate unchecked in the body& *ather, homocysteine needs to be transformed into safer amino acids, like methionine and cysteine& Elevated homocysteine levels in the plasma portion of the blood are caused, at least in part, by metabolic problems that can be inherited or can result from nutritional deficiencies& #n healthy people, homocysteine levels should be low& Elevated blood levels of homocysteine are now a widely accepted risk factor for atherosclerosis, coronary heart disease, and stroke& /
Homocysteine elevations have also been associated with an increased risk of Al0heimer%s disease, 1
2 while higher blood levels of . vitamins "like folate$ appear to be protective& 3 4he now famous 5Nun !tudy,6 published last year in the American Journal of Clinical Nutrition, found that low blood levels of folic acid are related to a relatively high risk of Al0heimer%s disease7related brain degeneration& 6 Does omocysteine &mpair Memory% 4he common finding of high homocysteine levels in stroke and in Al0heimer%s disease suggests that homocysteine may be the common link between these two causes of age)related memory impairment& 8
9 .yproducts of homocysteine metabolism could be directly toic to the brain and nerve tissue, : and thus may be directly responsible for the memory deficits observed in this study& However, other eplanations for the association between high homocysteine and poor memory must also be considered& 4he researchers ecluded people who had had a stroke, so any association between high homocysteine and poor recall cannot be eplained by stroke)related brain damage& However, it is still possible that the sub;ects with high homocysteine were the ones with more advanced cerebral atherosclerosis "hardening and blockage of the arteries supplying the brain$ and that their memory impairment was the result of reduced blood flow to the brain& 'olic Acid( )he Missing !in"% Another possibility is that the low folate status observed in participants with poor recall could have impaired the function of folate)dependent neurotransmitters "chemical messengers in the brain$& '0
'' #n this case, high homocysteine may simply have been a marker for low folate& However, the researchers found a link between high homocysteine and poorer recall that was independent of folate status, suggesting a more direct effect of homocysteine on mental status& Nonetheless, of all the . vitamins, folic acid supplementation has been shown to lower homocysteine levels the most for the average person& '/ <iven the results of the new study, older Americans seeking to preserve their cognitive function may wish to consult their doctor about supplementing their diet with additional folic acid& *e+erences '& =orris =!, >ac?ues @-, *osenberg #H, !elhub >& Hyperhomocysteinemia associated with poor recall in the third National Health and Nutrition Eamination !urvey& Am J Clin Nutr /00',81+:/8711& /& Ahristen B<, A;ani CA, <lynn *>, Hennekens AH& .lood levels of homocysteine and increased risks of cardiovascular disease& Arch Intern Med /000,'60+2//712& 1& Nilsson D, <ustafson E, -aldt *, et al& Hyperhomocysteinaemiaa common finding in a psychogeriatric population& Eur J Clin Invest '::6,/6+9317:& 2& Eehmann =, <ottfries A<, *egland .& #dentification of cognitive impairment in the elderly+ homocysteine is an early marker& Dement Geriatr Cogn Disord ':::,'0+'/7/0& 3& *iggs D=, !piro A 1rd, 4ucker D, *ush F& *elations of vitamin .) '/, vitamin .)6, folate, and homocysteine to cognitive performance in the Normative Aging !tudy& Am J Clin Nutr '::6,61+1067'2& 6& !nowdon FA, 4ully AE, !mith AF, et al& !erum folate and the severity of atrophy of the neocorte in Al0heimer disease+ findings from the Nun study& Am J Clin Nutr /000,8'+::179& 8& =iller >B& Homocysteine and Al0heimer%s disease& Nutr Rev ':::,38+'/67:& 9& *efsum H, Celand @=, Nygard (, Gollset !E& Homocysteine and cardiovascular disease& Annu Rev Med '::9,2:+1'76/& :& Alarke *, !mith AF, >obst DA, et al& -olate, vitamin .'/, and serum total homocysteine levels in confirmed Al0heimer disease& Arch Neurol '::9,33+'22:733& '0& *osenberg #H, =iller >B& Nutritional factors in physical and cognitive functions of elderly people& Am J Clin Nutr '::/,33"6 !uppl$+'/18!721!& ''& .ottiglieri 4, Hyland D, *eynolds EH& 4he clinical potential of ademetionine "!)adenosylmethionine$ in neurological disorders& Drugs '::2,29+'1873/& '/& !tein >H, =c.ride @E& Hyperhomocysteinemia and atherosclerotic vascular disease+ pathophysiology, screening, and treatment& Arch Intern Med '::9,'39+'10'76& #eremy Appleton, ND, is a licensed naturopathic physician, writer, and educator in the field of evidence)based complementary and alternative medicine& Fr& Appleton is Ahair of Nutrition at the National Aollege of Naturopathic =edicine and !enior !cience Editor at Healthnotes& Dementia Prevention , -tatement 'rom &nternational .xperts( A group of ''' international scientific and medical dementia eperts from 16 countries issued a statement today to the <9 dementia summit saying that effectively tackling known risk factors for dementia could perhaps prevent up to one)fifth of new cases by /0/3& 4he eperts call upon governments urgently to support more research into prevention and to adopt public health policies that arise from the outcomes of this research& 4hey say that prevention is a powerful additional approach to the development of drugs for treating dementia& Frug development has so far cost around H20 billion without any benefit in slowing disease progression& $hat Did )oday/s 01 -tatement -ay% 4he statement is as follows+ /$e call 2pon the governments o+ the 01 co2ntries to ma"e prevention o+ dementia one o+ their ma3or health aims. 4he commonest dementia "Al0heimer%s disease$ is irreversible, and develops slowly over many years& !o far drugs have only relieved symptoms, but have not been effective against disease progression& About half of the large decline in deaths from heart disease and stroke over the past 30 years has been the result of public health measures to modify risk factors& Be are confident that the same approach will work for dementia& Be propose that a concerted effort be made to discover modifiable risk factors for dementia and to exploit those already identified& #nternational collaboration is needed on large)scale clinical trials to test whether modifying risk factors will lead to prevention of dementia& Health authorities should aim to identify high risk individuals at an early stage, when intervention is more likely to help& There is already sufficient evidence to justify immediate action& 4rials in those at risk of developing dementia should be done of the following+ eercise, controlling blood sugar, including diabetes treatment, depression treatment, high blood pressure treatment, B vitamins, omega)1 fatty acids, cognitive training and social activities& @ublic health policies should encourage middle)aged people to stop smoking, eercise, eat diets rich in fruit and vegetables and fish "=editerranean foods$, avoid becoming obese and diabetic, avoid ecessive alcohol intake, treat high blood pressure& #n other words 7 tell people that adopting a healthy life)style may help to ward off dementia as it does for other diseases& #t is notable that the prevalence of dementia and cognitive impairment in some Bestern countries is now less than anticipated, possibly as a result of changes in life)style and the reduction in cardiovascular risk factors, although this may not necessarily mean that worldwide trends in the burden of dementia will be substantially reduced& We estimate that about half of Alzheimer disease cases world- wide might be attributable to known risk factors& 4aking immediate action on the known risk factors could perhaps prevent up to one)fifth of predicted new cases by /0/3& 4he world)wide costs of dementia in /0'0 have been estimated to be H602 billion, most of it in <9 countries& @revention of dementia would thus not only prevent a lot of human suffering but would save huge sums of money& Be call upon the Health =inisters of the <9 countries to greatly increase government funding for research on the prevention of dementia& Betrinac4 is a new antioxidant and vitamin s2pplement which incl2des vitamin B 5 , vitamin B 67 , +olic acid and NAC. Betrinac8s ingredients help lower blood levels o+ the amino acid homocysteine. -ho2ld yo2 be ta"ing vitamin B to protect against Alzheimer/s% For as long as he can remember, John Hough has suffered from a poor memory. I hated learning poems at school after a few lines it had all gone, says the 8!year!old retired electrical engineer from "anbury. His memory only worsened with age. Hes always been forgetful, says #athleen, his 8$!year!old wife, who %ust happens to ha&e a photographic memory. "ut, increasingly, she was finding herself ha&ing to remind him about things. 'e ha&e had our differences o&er memory, she adds diplomatically. "ut both are firmly agreed on one thing( the letter fi&e years ago in&iting John to ta)e part in a trial to test whether high doses of se&eral " &itamins could protect his ageing memory was a godsend. For although #athleen, a retired uni&ersity lecturer in physiology, still has to remind her husband to ta)e his &itamins, she is happy to do so because I really noticed the difference when he stopped ta)ing them. *his has been reinforced by research published yesterday in the top %ournal +roceedings of the ,ational -cademy of .ciences, which showed that people in the trial who got the " &itamins were almost entirely protected from the brain shrin)age suffered by those who only got a placebo pill. - rapidly shrin)ing brain is one of the signs of a raised ris) for -l/heimers. *hose ta)ing the " &itamins had 0$ per cent less shrin)age in their brains. -nd the research showed the areas of the brain that were protected from damage are almost e1actly the same -l/heimers typically destroys. *his -l/heimers footprint includes areas that control how we learn, remember and organise our thoughts, precisely those that gradually atrophy as the ghastly disease progresses. I&e ne&er seen results from brain scans showing this le&el of protection, says +aul *hompson, professor of neurology and head of the Imaging 2enetics 3enter at 435- .chool of 6edicine, 3alifornia. Hes a leading e1pert in brain imaging, and his centre has the largest database of brain scans in the world. 'e study the brain effects of all sorts of lifestyle changes alcohol reduction, e1ercising more, learning to handle stress, weight loss and a good result would be a 78 per cent reduction in shrin)age, he says. In other words, the 0$ per cent reduction seems really impressi&e. .o, could the simple answer to memory problems be to ta)e " &itamins9 Vitamin B6, B9, B12 Pill startling results *he new research part funded by the 2o&ernments 6edical :esearch 3ouncil was based on data from the trial in which John too) part. *his was run for two years by ;+*I6- <;1ford +ro%ect to In&estigate 6emory and -geing= at ;1ford 4ni&ersity, and in&ol&ed 7>? people with early signs of a fading memory, )nown as mild cogniti&e impairment. *his can be a precursor to -l/heimers. *he study was designed to disco&er whether gi&ing high doses of three " &itamins "@, "?7 and folic acid <"0= could slow the rate at which the participants memory worsened. -s well as gi&ing the participants standard memory and cogniti&e tests, the researchers scanned some of the &olunteers brains at the beginning and end of the study to see what effect, if any, there was on the rate these were shrin)ing. 'e all lose brain cells as we get older, normally about half a per cent a year. If you ha&e mild cogniti&e impairment, that rises to ? per cent, and when -l/heimers sets in, the atrophy speeds up to 7A per cent. )his is the +orm2la( Pro+essor -mith says he 9wo2ld not hesitate8 to ta"e the coc"tail o+ 7:mg o+ vitamin B5, :.1mg o+ vitamin B;, or +olate, and :.<mg o+ vitamin B67, himsel+, i+ he were diagnosed with MC& =mild cognitive impairment> ow it slows brain shrin"age Bhy do eperts think . vitamins might be the answerI 4he link is that they effectively help keep in check our levels of an amino acid called homocysteine& Normally we don%t have much of this because it is ?uickly turned into two important brain chemicals, including acetylcholine, which is essential for laying down memories& 4here have been lots of studies showing that Al0heimer%s patients have unusually high levels of homocysteine in their bloodstream& 4hey also have low levels of acetylcholine "in fact, the most common Al0heimer%s drug works by boosting acetylcholine$& !ome people with mild cognitive impairment will go on to develop Al0heimerJs, a neuroscience epert claims !o it seems that the usual conversion of homocysteine into acetylcholine is going wrong& And that%s where the . vitamins are thought to come in& (lder people are particularly likely to be deficient in these nutrients& 4hat%s because, as we age, our bodies become less good at getting it from food, and certain widely)used drugs, such as proton pump inhibitors for acid reflu, make the etraction process even more difficult& !o the thinking is, boost . vitamins and you boost the conversion of homocysteine into acetylcholine& Another theory is that high levels of homocysteine may actually trigger brain shrinkage& A further reason . vitamins could help is given by @rofessor 4eodoro .ottiglieri .aylor, at the #nstitute of =etabolic Fisease in Fallas, 4eas& K4he link between brain deterioration memory loss, cognitive deficits and . vitamin deficiency is standard neurology tetbook stuff,% he says& KLou get it with various disorders that prevent . vitamins functioning properly, such as severe alcoholism and pernicious anaemia&% However, the (ford trial was the first time the vitamin . theory had been tested in a proper trial& Bhen the initial results were published in the leading ;ournal @Eo! (NE in /0'0, two findings attracted a lot of attention& -irst, the vitamins appeared to halve shrinkage across the whole brain compared with the brains of the people taking the placebo pill& .ut second, and very significantly, the vitamins only benefited people who had a high homocysteine level over '1 "a healthy level is said to be between about seven and ten$& K#t was a useful finding,% says Favid !mith, professor emeritus of pharmacology at (ford, and lead researcher on the trial& K#t showed you%ll only benefit from the vitamins if your homocysteine level is high, but it also told us that when it rises above a healthy level it can damage brain cells&% .ut the trial didn%t answer an important ?uestion+ Foes brain shrinkage make you lose your memoryI #t sounds very plausible that it should, and tests showed that the memory of people getting the vitamins stopped getting worse& However, the researchers couldn%t say for certain this was because their brains weren%t shrinking as ?uickly& 4hat%s where the latest study comes in& #t involved a much more sophisticated analysis of the brain scans from the first study, by a new team from the -unctional =agnetic *esonance #maging Aentre at (ford& 4his analysis showed that the protection against shrinkage was even more effective than reported previously not ;ust halving it, but reducing it by :0 per cent& 4he old study had looked at the whole brain, this one only looked at the effect in the Al0heimer%s footprint and found that in there, ;ust where help was needed, the vitamins had an even greater impact& 4he new study also made the connection between less shrinkage and greater cognitive improvement& A new statistical analysis established that slowing the rate of brain atrophy was directly responsible for slowing the rate at which the memory deteriorates& $ho8s li"ely to bene+it% 4he studies make a clear connection between too much homocysteine and poorer memory& 4he net step might be for homocysteine to be a new biomarker for Al0heimer%s risk, tested for and lowered if necessary& K4he study needs to be repeated because there%s a lot to learn about why homocysteine is damaging and whether lowering it can stop people with memory problems progressing to Al0heimer%s,% says @rofessor 4hompson& K.ut if the results survive retesting, homocysteine level could be a useful biomarker for Al0heimer%s risk&% !o could . vitamins stop you developing Al0heimer%sI KBe can%t tell from this research because it didn%t go on long enough,% says @rofessor !mith& K#t would cost about M6 million to do the study to prove it, but we haven%t been able to get the funding& !urely it would be well worth it&% Fr <wenaelle Fouaud, an imaging and neuroscience epert and leader of the new study, says+ K!lowing the progression is the Holy <rail of Al0heimer%s research& KBe know some people with mild cognitive impairment will go on to develop Al0heimer%s and the best marker of raised risk at the moment is the amount of shrinkage in an area called the medial temporal lobe& 4his is right in the middle of the Al0heimer%s footprint the area . vitamins protect&% 4here are a number of theories about how high homocysteine harms the brain& K4here is some evidence that it stimulates the growth of the 5tangles6 of protein in the brain that are one sign of Al0heimer%s,% says Fr Fouaud& KAnother possibility is it could be stopping the growth of new brain cells in the hippocampus, a crucial region for making memories&% 4he impressive results from this latest study raise ?uestions that need more research& 4hey do suggest that it might be worth having your homocysteine level tested to see if it is too high& .ut it is not an easy test to get done& $hat abo2t side,e++ects% K=ost <@s are not very familiar with homocysteine risks, and it%s not a standard test, although you can get it done privately,% says Fr !iobhain Nuinn, a psychiatrist specialising in older mental patients at !t @eter%s Hospital, in Ahertsey, !urrey& KHowever, testing for .'/ is ?uite common in the elderly and it is standard practice to give tablets or in;ections if it is too low& !o that could be a way of getting treatment, but probably not in the high doses used in the (ford trial&% @rofessor Favid !mith believes it would be wrong not to offer high) dose vitamins to someone with memory problems and raised homocysteine& His published papers state that he is named as an inventor on two patents held by the Cniversity of (ford on the use of folic acid to treat Al0heimer%s disease& ?M?C@-).&N. ANB.&!.D "written by 4essa >upp ) from the book O4he H -actorO$ OHomocysteine reflects the health of your genes&O say @atrick Holford and Fr >ames .raly =F in their /001 publication O4he H -actorO& OLour H score is more important than your weight, your blood pressure or your cholesterol level& #t is your most vital, preventable and reversible health statistic&O and OLour Homocysteine level is a more accurate predictor than cholesterol of our risk of heart attack or stroke&O !o why arenJt doctors looking at itI 4hey can& And L(C can ask your <@ to do the blood test ) a fasting plasma homocysteine& 4he Eabs will give Onormal levelsO as 6&3 ) ''&:mmolPE or even higher but Halford recommends a level below 6& Alinipath results here in BA come back with a notation for the doctor that says ) OElevated Homocysteine levels are associated with increased independent risk of cardiovascular disease& A 3 mmolPE rise in HoAy correlates to a 0&3mmolPE increase in Aholesterol& Elevations are also found in anaemia, genetic homocystinuria, renal disease, deficiencies of . group vitamins .'/, -olate, @yridoine "ie .6$ and some drug therapies&O *oyal @erth Hospital began a study about 2)3 years ago on the effectiveness of using .'/, .6 and folic acid to lower homocysteine levels& 4his was replicating previous similar studies already undertaken in other parts of the world& #Jm not sure what stage this present study at *oyal @erth Hospital has reached but we donJt need to wait& 4he new book by Holford, brings in some more essential nutrients that are needed for these same chemical pathways to occur& Be, the public, have not been told of these additional essential co)factors ) namely ./, 0inc, magnesium and choline "or 4=<$& H(=(AL!4E#NE is a naturally occurring by)product of methionine metabolism in the body& =ethionine is an amino acid, ie part of food proteins and is found primarily in meats, eggs, dairy products, fish, chicken, seeds, nuts and some vegetables& Homocysteine pathways normally pave the way to body production of other essentials including glutathione a powerful detoifier in the body on the one hand and brain chemicals serotonin "the happy hormone$, melatonin "sleep and mood improving hormone$, dopamine "euphoria hormone$ and adrenaline "the fight and flight hormone$& According to Holford, the reason Homocysteine accumulates in the body causing cell damage and the onset of ma;or disease, is because the biochemical transformation process is not working properly, usually due to lack of these needed vitamins and minerals for the given Homocysteine pathways& #n this diagram, protein foods like meats in the diet breakdown to methionine then to homocysteine& Normally it then goes on to fulfil various important pathways to provide essential hormones etc& "!A=e is a metabolic precursor to the essential brain hormones&$ #f we are short on the needed vitamins and minerals for these pathsways we end up with dangerous ecess homocysteine levels and ill health& !o as you can see we do need homocysteine to get the end)result good things like serotonin, adrenaline, melatonin and dopamine and to detoify in the liver but unless the other vitamin and mineral co) factors are present we end up building dangerous and damaging levels of homocysteine in the body& .ut we can fi this ) take the appropriate supplements, have your <@ test your H levels and get them down to 6& -o how wo2ld yo2 rate the state o+ yo2r health% -AP.* .A!)@ B.*)&CA!!@ &!! ?*&C?N)A!!@ &!! boundless energy constant tiredness chronic fatigue enlivened by life feel drained feel ehausted sharp mind poor concentration constant pain positive outlook mood swings depression full of life eercise ehausts pessimistic physically fit unfit unable to eercise rarely ill fre?uently ill incapacitated by ill lead full life easily overwhelmed life is hard work well toned body flabby like a vegetable content, happy dissatisfed in despair Bhat is your !coreII ?M?C@-).&N. C.CD !&-) 4ired a lot of the timeI Deeping up getting harderI Beight unstableI (dd pains ) arthritis, aches, cramps, migraines -re?uent colds, fluJsI Eyesight deterioratingI Not so much on the ball these daysI @roblems with sleep, getting to or staying =emory on the declineI A touch depressed "or more than a bit$I / or more glasses alchol per dayI =ore than 1 cups coffee per dayI !moker ) cigarettesI !trict vegetarian dietI omocysteine levels are E: times more predictive o+ heart attac" than Cholesterol levelsFF D&-.A-.- A--?C&A).D $&) &0 ?M?C@-).&N. Aging Heart conditions Alcoholism Didney failure Al0heimers =ental retardation Anaemias =igraines Angina =iscarriages Arthritis (steoporosis Artheriosclerosis @arkinsonJs Auto)immune @olycystic ovary disease .irth defects @regnancy complications Aancers @soriasis Aholesterol ) high *heumatoid arthritis Ahronic -atigue !chi0ophrenia Aoeliac disease !trokes AhrohnJs 4hyroid disorders Fepression Clcerative colitis Fiabetes and many more&&&&&& Epilepsy -ibromyalgia MA&N -APP!.M.N)- N..D.D "check for indicators first$ B67 , by in3ection or tablets 6,:::mcg B5 6::mg , <::mg 'olic Acid , <::mcg , 7,:::mcg B7 6::mg , E::mg Cinc , 77:mg , 11:mg Magnesi2m chelate twice daily to bowel tolerance =below diarrhoea> B.N.'&)- o+ !?$.*.D ?M?C@-).&N. '& improved mood, memory and mental clarity /& improved liver function 1& better condition of hair, skin and nails 2& increased energy 3& better sleep 6& reduction in arthritic pain 8& slowed aging ) better deto &ndicators +or omocysteine s2pplements B67 ) Eack of moons on thumb) nails ) good levels of .'/ if moons are white and a third of the way up the nail, procrastinate, disorganised, untidy, vague, vacant, memory loss, confusion, depression, tingling hands Q feet, numbness, neuralgia, macrocytic anaemia fatigue, shortness of breath, grey hair early, split ends, need to wash hair often, bursitis, spurs, heavy periods or none& B7 ) *ed gritty itchy bloodshot eyes, dry thin cracked or red swollen shiny lips, red sore smooth tongue, sore tongue tip, enlarged taste buds, cracks corner of mouth, red oily flaky skin side of nose, rosacea, migraines, sickle cell anaemia, digestive ulcers& B5 ) Hand test, sharp electric shock type pain, pins Q needles, numbness, ;oint pain, swelling, nausea, vomiting, morning sickness, loss of appetite, poor dream recall, depression, epressionless face, shuffling gait, carpel tunnel, @=4, menopause& Cinc ) !melly feet, short term memory loss, learning problems, AFF, hyperactive, irritable, irrational, bite fingernails, white spots on fingernails, loss of sense of taste Q smell, poor appetite for meat, poor sleep, racing mind, creaky ;oints, leg ulcers, @=4, menopause& 'olic Acid ) No moons on thumbs "pink moons are good folate but poor .'/$ large cell anaemia, nerve Magnesi2m ) Aramps, tight muscles, aches Q pains, headaches, migraines, anal pain, fatigue, difficulty walking, abnormal pap smears& cramps, twitches Q spasms, hiccups, grinding teeth, body rocking, restless legs, canJt keep still, aniety, panic attacks, noise, skinQ feet sensitivity, cold hands Q feet, @=4, menopause& D*A0- that raise ?M?C@-).&N. levels R Aholesterol reducing drugs ) cholestyramine ) bile acid binding lopid ) fibric acid derivtives R Fiabetic controlling tablets diabe, fibric acid derivatives R Aortisone drugs for asthma, arthritis etc R 4heophylline for asthma R Epileptic drugs dilantin, phenobarb R !ulphasala0ine for arthritis Q ArohnJs R E)Fopa for @arkinsonJs R Ahemotherapy drugs for cancer ) also methotreate used for arthritis, psoriasis cyclosporin ) for immune suppression 6: -tep 'actor Diet 6. .at less +atty +oods , more +ish, eggs, lean meat and vegetables 7. .at yo2r greens G. Clove o+ garlic a day E. Ase good H2ality sea salt sparingly on +oods <. C2t bac" on tea I co++ee 5. !imit alcohol J. *ed2ce yo2r stress 1. Avoid smo"e toxins ;. Correct hormonal de+iciences =not *) , nat2ral or n2tritional> 6:. -2pplemental n2trition =m2lti pl2s individ2al needs> 6: *.A-?N- )? !?$.* @?A* ?M?C@-).&N. '& !peeds aging /& Famages arteries 1& Beakens immune system 2& Famages brain Q #N 3& @ain Q inflammation 6& Gulnerable to Aancer 8& Fementia prone 9& Hormonal problems :& #ndicates nutritional deficiencies ) particularly . vitamins Q minerals '0& Eess OhappyO hormones M?-) C?MM?N *&-D 'AC)?*- =ale Aged 20 S @ost menapause Frink alcohol or smoke (ften angry or suppress anger Eercise rarely Frink caffinated drinks ) coffee, tea, coke @regnant !trict vegetarians High fatPprotein diet Cse salt liberally *arely take nutritional supplements 4ake low dose supplements Cnderactive thyroid Ahronic kidney problems 4ake anti)epileptics !uffer chronic ill health eg digestive problems, auto)immune, asthma, ec0ema, arthritis, osteoporosis, ulcers, diabetes, heart conditions, high blood pressure, thrombosis, cancer ?M?C@-).&N. !.B.!- ealth *is" 'asting level super healthy below 6 low risk 6 ) 9&: moderate risk : ) '/ high risk '/ ) '3 very high risk '3 ) /0 etremely high risk above /0 omocysteine and the !ethylation "ycle Homocysteine is an intermediary within a metabolic cycle known as methylation& =ethylation reactions, relying largely on .)vitamin cofactors "particularly, .6, .'/, and folic acid$, are critical for the proper synthesis of the neurotransmitters that play an important role in mood regulation& As .)vitamin levels decline, the methylation cycle becomes impaired) leading to a concurrent increase in homocysteine levels "because it is no longer being recycled efficiently$ and a disruption in neurotransmitter synthesis& 4he close relationship between neurotransmitter synthesis and homocysteine formation has lead some researchers to suspect that there is a link between homocysteine and mood& #ndeed, studies suggest that levels of homocysteine are an effective marker for .)vitamin status, and that changes in homocysteine levels correlate with changes in mood& #nterestingly, homocysteine levels have predicted duration of @4!F "Eevine /009$, suggesting that lowering homocysteine levels through supplementation with .)vitamins might reduce symptoms of mood disorders by freeing up metabolic resources involved in neurotransmission& (ther studies have clearly tied genetic abnormalities such as a mutation in the folic acid)activating en0yme, =4H-*, to high homocysteine levels "and increased symptoms of mood disorders$& 4his reinforces the notion that homocysteine metabolism is an important target in psychiatric imbalances "Aoppen /003$& !upplementation with homocysteine)lowering .)vitamins was shown to relieve aniety in 22 women with premenstrual aniety "Fe !ou0a /000$& Another compound involved in the methylation cycle is S adenosylmethionine "!A=)e$& !A=)e functions to donate methyl groups into the methylation cycle thereby facilitating the formation of neurotransmitters such as dopamine and serotonin& #n clinical trials, !A=)e supplementation has been shown to be as effective as tricyclic antidepressants in treating depressive disorders "@apakostas /00:$& <iven the role of healthy methylation in maintaining biochemical balances within the central nervous system, a target blood level of less than J K 1 LmolM! of homocysteine helps to ensure proper neurotransmitter metabolism and may balance mood during times of stress, depression and aniety& &mpaired -tress *esponse( Anxiety, Depression, and the ypothalamic,Pit2itary,Adrenal Axis *arely does an aniety disorder manifest itself alone& =ore typically, other mood disorders accompany it, particularly depression& #n fact, depression and aniety can both be viewed as manifestations of impaired stress response, the underlying physiology of which are both very similar& Bhen an individual eperiences a stressor, physical or emotional, internal or environmental, the body initiates a comple system of adaptive reactions to help cope with the stress& 4his reactive response involves the release of glucocorticoids, also known as stress hormones, which stimulate adaptive changes in a variety of bodily systems& Cnder short)term circumstances, stress)induced changes prioriti0e functions involved in escaping danger such as redirection of blood flow to the muscles from most other body parts, dilation of pupils, and inhibition of digestion for energy conservation& Furing this time, fatty acids and glucose "blood sugar$ are liberated from storage sites into the bloodstream where they are readily available for utili0ation by the muscles& 4his is known as the fight-or-flight response& 4his reactive and adaptive protection system originates in the brain& Bhen a threat is perceived by the hypothalam2s "a brain region$, chemical signals are sent to the pit2itary gland "another brain region$& 4he pituitary gland then sends chemical signals to the adrenal glands "endocrine glands atop the kidneys$, which in turn releases the stress hormone cortisol& Aortisol then goes on to initiate many of the physiological changes that allow the organism to respond to the impending danger& 4he fight)or)flight response is shared among nearly all animals in that the need to escape from imminent danger is paramount for the survival of the species& However, modern humans live in an environment filled with emotional stressors, such as financial worries, deadline pressures at work or school, as well as unnecessary physical stressors such as ecessive caloric intake, obesity, and inactivity& All of these modern stressors chronically activate the hypothalamic,pit2itary,adrenal axis, leading to adverse health conse?uences such as increased rates of cardiovascular disease, diabetes, and mood disorders like depression and aniety& 4he relationship between chronic stress, depression, and aniety is comple and incredibly powerful& 4he chronic elevations in glucocorticoids "primarily cortisol$ caused by ecessive stressors in industriali0ed societies lead to actual physical changes in brain structure& -or eample, dendrites, the branches of neurons that receive signals from other neurons, are shifted into less functional patterns upon chronic eposure to glucocorticoids& 4his has been documented in key brain regions associated with mood, short)term memory, and behavioral fleibility "Drugers /0'0$& -urthermore, glucocorticoids cause receptors for the mood)regulating neurotransmitter serotonin to become less sensitive to activation "van *iel /001, Darten ':::$& (ther detrimental effects of chronic stress include both increased susceptibility to neuronal damage and impaired neurogenesis, the process by which new neurons are 5born6 "Drugers /0'0$& #nterestingly, emerging research suggests that psychoactive drugs, like those used in aniety and depression, may stabili0e mood not only by acting upon neurotransmitter levels, but by modulating the action of glucocorticoids receptors in the brain itself "Anacker /0''$& 4hese new findings strongly support the idea that in order to alleviate mood disorders, controlling stress response is an important aspect of treatment& #ndeed, several genetic and epidemiological studies have linked ecessive stress, and the inability to efficiently adapt to stress, to increased rates of aniety and depression "!trohle /001, .inder /0'0,$& B Bitamins elp to Prevent Brain -hrin"age and Memory !oss 4he causes of cognitive decline is multifactorial but what is known is that both brain shrinkage and higher blood homocysteine levels, an amino acid that is part of normal metabolism, are associated with various forms of dementia including Al0heimer%s disease& A new study published in the =ay /0'1 issue of the ;ournal !roceedings of the National Academy of Sciences sheds new light on the role of . vitamins, brain shrinkage and Al0heimer%s disease& Bhat is homocysteineI Homocysteine is an amino acid that is produced as part of normal metabolism& Abnormally high homocysteine levels are associated with many poor health conditions such as cardiovascular disease including congestive heart failure, poor bone health, and cognitive impairment including Al0heimer%s disease& Homocysteine levels are normally kept low because the body converts it to other substances via a process that re?uires the . vitamins folate, .6 and .'/& Bhat did the study findI -ollowing up on previous research, this study looked at the impact of supplementation with . vitamins on brain shrinkage, brain function and the area of the brain affected by Al0heimer%s disease& @articipants were randomi0ed into one of two groups+ placebo and vitamin treatment+ 900 mcg of folic acid, /0 mg of vitamin .6, and 300 mcg of vitamin .'/, amounts considered to be Khigh% compared to what is needed to prevent overt vitamin deficiencies but consistent with what can be found in everyday supplements, amounts without any safety concerns& After two years, brain shrinkage was found in both groups keeping in mind that there is some amount of shrinkage that naturally occurs with aging, so it was epected to see some atrophy& Bhat was impressive about the results is that there was an average of 98 percent less grey matter shrinkage "they type of brain tissue that is responsible for visual and spacial learning, memory and organi0ation of thoughts, and is most affected by Al0heimer%s disease$ in those receiving the . vitamins& 4hose with high homocysteine levels not only saw an improvement with the . vitamins, but when high homocysteine levels dropped within the normal range, brain shrinkage was reduced by almost :0 percent& .ottom line !upplementation with folate, vitamins .6 and .'/ in amounts higher than the *FA "*ecommended Fietary Allowance$ was able to reduce age)associated brain shrinkage& 4he greatest benefit was seen in those who were at an increased risk for dementia as a result of high homocysteine levels by decreasing the loss of grey matter and brain shrinkage in areas of the brain associated with Al0heimer%s disease& 4he study certainly showed a clinical effect with promising results& ow 'olic Acid May Prevent Memory !oss 6ost people eBuate folic acid supplements with women who are pregnant or trying to become pregnant. *his is due to the fact that folic acid has been pro&en to pre&ent certain birth defects. Howe&er, recent research has lin)ed consuming an adeBuate amount of folic acid with the o&erall impro&ement of memory. "ut how can a simple compound affect something as comple1 as the memories we form and hold onto for years and years. "elow youll find out how folic acid wor)s to fight memory loss and how you can ensure that youre getting enough. Decreases Homocysteine ;ne way that folic acid helps the brain is by decreasing the amount of homocysteine produced in the body. Homocysteine is a to1ic amino acid that can cause damage to brain cells. .cientists ha&e disco&ered definite lin)s to ele&ated le&els of homocysteine performed worse on memory!based tests than those with lower concentrations of the amino acid. *herefore, since folic acid, when ta)en regularly o&er an e1tended period of time, reduces the amount of homocysteine in our bodies, researchers belie&e its possible that such a supplementation can lead to the preser&ation of a higher memory le&el further into old age. High le&els of homocysteine also lead to the build!up of plaBue in our arteries, which ma)es the supplementation of folic acid important to both the fight against brain aging and cardio&ascular disease. Sources of Folic Acid Coctors regularly urge patients to try and retain nutrients from food as opposed to ta)ing a pill!based supplement. 6any different foods contain folate <the naturally occurring form of folic acid found in food= including fruits li)e oranges and strawberries, as well as green leafy &egetables, beans and other legumes. Coctors recommend that you get a daily allowance of at least D$$ milligrams. Howe&er, women who are pregnant or are loo)ing to become pregnant are urged to increase this amount. A British study also found that those ho are age !" and o#er might $enefit from daily doses as high as %"" milligrams& 'ot the (nly Anser *hough doctors ha&e always stressed that e1ercise, social stimulation and a sensible diet are the )eys to allowing memory to thri&e well into old age, sometimes our chemical ma)e!up needs a bit more of a boost. It is certainly worth it to e1plore increasing your inta)e of folic acid now in hopes that it will lead to impro&ed memory in the future. .ince there are few negati&e side effects to maintaining an adeBuate daily dosage of this compound <and such great potential gains in the long!term= this should be one thing you definitely bring up during your ne1t physical e1am. *hat said, folic acid should not be considered a cure all. Eou still ha&e to e1ercise, stay mentally stimulated and eat right to increase your chances of carrying all those precious memories with you well into old age.