Study Finds Probiotics May Improve Cognition in Alzheimer’s Patients

Probiotics and Cognition in Alzheimer'sAccording to a new study, probiotics may improve cognitive function in humans.  This is the first time research has shown supplementation of probiotics, friendly bacteria, may aid individuals with Alzheimer’s.

52 women and men between the ages of 60 and 95 with Alzheimer’s Disease participated in this randomized, double blind, controlled clinical trial.  The study lasted twelve weeks.  Half the patients were given milk enhanced with four strains of friendly bacteria (Lactobacillus acidophilus, L. casei, L. fermentum and Bifidobacterium Bifidum) the other half of the participants received only milk.  Blood samples for biochemical analysis were taken at the beginning and at the end of the study period.  Additionally cognitive function tests with MMSE (Mini-Mental State Examination, a standard measure of cognitive impairment) questions were also given; this includes tasks like repeating a phrase, copying a picture, counting backwards from 100 by sevens and giving the current date.

Significant increases (from 8.7 to 10.6 out of a maximum of 30) on the average score on the MMSE questionnaire were seen over the 12 week study period in the group receiving the probiotics.  The control group did not see the same results (from 8.5 to 8.0 out of a maximum of 30).  The participants remained severely cognitively impaired even after the study ended, however the researchers believe the results seen in this study are important because they are the first to show probiotics can improve human cognition.  Prior studies showed probiotics could improve memory as well as impaired spatial learning in diabetic rats.

Probiotics are known for their benefits of provinding protection against irritable bowel syndrome, inflammatory bowel disease, periodontal disease, eczema, allergies, tooth decay and infectious diarrheas.  Scientists have believed for a long time that probiotics might improve cognition due to the continuous communication between the brain through the nervous system, immune system and hormones and between the intestinal microflora and the gastrointestinal tract (“microbiota-gut-brain axis”).

Further research is needed to determine if the benefits of probiotics grow stronger over a longer period of time.

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Study Finds Link Between Gut Microbiota, Sleep Quality and Cognitive Flexibility

Sleep and ProbioticsAccording to a new study, poor sleep quality was linked with composition of the gut microbiome and cognitive flexibility in healthy older adults.  Low amounts of bacteria in the phyla Verrucomicrobia and Lentisphaerae, were associated with poor sleep quality as well as performance on specific cognitive tests.

Stool samples were provided by study participants.  Data on sleep quality using the Pittsburgh Sleep Quality Index were also given by participants.  Cognitive flexibility was assessed through the completion of tests like the Stroop Color Word Test.  Results showed that when participants experienced better sleep both higher proportions of Verrucomicrobia and Lentisphaerae were present and improvements were seen in better cognitive flexibility.

The bidirectional interaction between the central nervous system and the gastrointestinal tract which is called the gut-brain axis has been increasingly gaining attention from both consumers as well as scientists.  Research links the microflora found in the digestive system to many markers of health including reduced anxiety levels, depression and overall general mood.  Scientific evidence shows partial sleep deprivation may change the gut microbiota.  Also seen in scientific literature is dysbiosis, a microbial imbalance, caused by shift work and jet lag which may actually promote glucose intolerance and obesity.

A 2014 survey by Datamonitor Consumer ranked insomnia as the fourth most relevant health issue experienced by Americans by percentage after stress, tiredness and fatigue, and allergies.  Middle aged women were the most worried about insomnia.

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Magnesium Status and Dementia: Is There a Link ?

Magnesium and DementiaA new study published in Neurology, shows people with either low or high blood levels of Magnesium may have a higher risk of developing dementia.

Approximately 9,500 individuals participated in this prospective study.  Participants with an average age of 65 who did not have dementia were followed for an average of 8 years.  Serum Magnesium levels were measured at the start of the study.  Results were adjusted for variables like alcohol intake, body mass index, smoking status and kidney function, which may affect dementia risks and Magnesium levels.  Participants were divided into quintiles based on their serum Magnesium levels.

During this follow up period, over 800 individuals developed dementia.  Over 650 of these individuals were diagnosed with Alzheimer’s Disease. The incidence of dementia was found to be 30% higher in both the lowest blood Magnesium groups and the highest blood Magnesium groups.  Since this was an observational study only, no causality could be determined from the study outcomes.

There was however a few limitations on the way the study was set up.  First, Magnesium levels were only taken at the onset of the study, so changes in these blood levels may have occurred during the follow up period.  Second, blood levels of Magnesium may not be a reliable measure of total body Magnesium, meaning a person can have a normal serum Magnesium level and still have a Magnesium deficiency.  These limitations confirm that further research is needed.

The National Institute of Health (NIH) lists Magnesium as being involved in over 300 enzymatic processes in the body, such as helping to maintain normal nerve and muscle functions, keeping our bones strong as well as supporting a healthier immune response.  This important mineral is also necessary for supporting healthy blood pressure and blood sugar management.  70% – 80% of the population in the United States is not achieving the recommended intakes of daily Magnesium.

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Lutein: For the Brain? Adults and Children May Benefit

Lutein and Brain for Adults and KidsLutein, a carotenoid, is usually associated with its benefits for ocular support.  This carotenoid is commonly found in both vegetables and fruits.  Research supports the role Lutein plays in the retina and its ability to decrease the risk of age related eye diseases.  Currently, Lutein is beginning to be recognized as support for the brain.

Lutein is taken up into brain tissue on a selective basis and is the main carotenoid in adult and infant brains.  Increased levels of Lutein correlate with improve cognitive function in older individuals.  Interestingly enough Lutein concentrations in the macula of the retina correspond with the levels of Lutein found in the brain tissue, and provides a non invasive means to measure Lutein in the brain.  This reinforces research showing increased macular pigment density in adults being significantly associated with improvements in cognitive performance.

Lutein also plays a role on cognition in early life.  Lutein is the preferred carotenoid taken up in cord blood and in breast milk.  Young brains show the ratio of Lutein to total carotenoids to be twice those found in adults which accounts for over half the concentration of total carotenoids.

The increased proportion of Lutein found in young brains suggests Lutein is needed during neural development.  Recent studies in children 8 – 10 years of age, shows macular pigment density was significantly related to academic performance and better memory.

Lutein’s role as an antioxidant and a natural anti-inflammatory may be why Lutein is so important.  In a randomized double blind placebo controlled study in healthy newborns supplementing Lutein significantly increased serum antioxidant activity providing a benefit when in brain tissue.

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Ginkgo May Enhance Performance, Boost Brain Health for Active Men

Ginkgo Biloba Enhances Performance and CognitionAccording to a small study extracts of Ginkgo Biloba may offer both mind and body advantages for young active men.

18 young active men participated in this study.  Participants were randomly assigned to receive either a standardized extract of Ginkgo Biloba or a placebo.  The study lasted six weeks.  Improvements in VO2max (maximal oxygen uptake) and blood antioxidant capacity were seen in both groups, however the greatest increases were seen in the Ginkgo Biloba group. Participants in the Ginkgo Biloba supplementation group also showed increased brain-derived neurotrophic factor (BDNF) during exercise.  BDNF acts on certain neurons of the peripheral nervous system and the central nervous system.  These proteins help to support the survival of existing neurons and encourage growth of new neurons.  BDNF is vital to higher thinking, learning and memory.

Although no statistical significance was noted between the groups (a marginal increase of 6% vs 1% was seen in VO2max) researchers attribute that to the dosage levels used in the study, since previous studies have shown even more benefits with higher doses.  Researchers believe that the polyphenolic compounds found in Ginkgo Biloba enhance antioxidant effects by both indirectly boosting the actions of antioxidant enzymes like glutathione peroxidase, SOD, and catalase and by directly scavenging reactive oxygen species (ROS).  A 20% increase in SOD activity was seen in the Ginkgo Biloba group compared to the placebo group.

Larger studies are needed.

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Lutein Levels Linked To A More Agile And “Youthful” Brain

Lutein and CognitionA new study finds a high intake of Lutein may slow down cognitive decline.

60 healthy adults between the ages of 25 and 45 participated in this study.  Carotenoid levels were assessed by measuring MPOD (Macular Pigment Optical Density), which is considered a trusted indicator of Lutein levels in the brain. Event related brain activity was used as a gauge of cognitive function and was recorded as the participants performed cognitive control testing.  Study results showed MPOD was related to both specific electrical brain activity and age during the decision making process, known as the P3 wave.  Younger adults showed a larger abundance of P3 than the older participants however, the older participants with higher MPOD levels displayed P3 measures equal to the younger participants.  Researchers concluded that Lutein appears to have a protective role in the brain since the study data indicated that participants with more Lutein were able to utilize more cognitive resources to finish their tasks.

Besides being beneficial to brain health, Lutein and Zeaxanthin have been shown to provide support for vision and vision diseases since Lutein appears to accumulate in both the brain and in the eyes.  The ability of Lutein in brain processing, memory, speed and processing is intriguing since Lutein cannot be manufactured on its own in the body.

Further study is warranted.

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Choline,-An Underused, Essential Nutrient

CholineCholine is an essential vitamin-like nutrient that is useful for helping the body to maintain optimal health.  Only recently has this vital nutrient gained attention for its role in supporting healthy liver function, prenatal development, brain and heart health and athletic performance and recovery.  As a matter of fact Choline is the most recent nutrient to receive an RDI (reference daily intake) from the FDA.  Choline was classified as an essential nutrient in 1998 by the Institute of Medicine.  This important nutrient is not as readily available through our foods as originally thought and approximately 90% of all Americans are not meeting IOM’s (Institue of Medicine) recommended daily intakes of 425 mg for adult women and 550 mg for adult men.

Choline helps cleanse the liver of fats that can accumulate in this organ.  This in turn helps maintain normal liver function.  This is important since today almost 40% of the population now has NAFLD (non-alcoholic fatty liver disease).  Growing obesity levels is a key factor in the rise of this disease.  Without adequate levels of Choline fat transport out of the liver slows down and fat accumulates in the liver causing damage.  In healthy adults deprived of Choline for 42 days between 77% and 80% developed signs of liver dysfunction according to one study.  This damage did reverse itself once the participants were given a high-choline diet.

Choline, an essential building block of cells, is needed in larger quantities during pregnancy.  Pregnant women use twice the recommended levels of Choline, however only about 10% of pregnant women meet these higher levels.  Growing evidence link Choline, like folic acid, to the prevention of neural tube defects in newborns.  One study found a 2.4-fold higher risk of neural tube defects in participants with low blood levels of Choline during mid-pregnancy.  Additionally, Choline seems to lower cortisol levels and may reduce the baby’s response to stress.  It looks like Choline makes Omega-3 DHA more available to the prenatal brain supporting healthier cognitive development.  Pre-Eclampsia risks (onset of high blood pressure during pregnancy) have been reduced during the third trimester of pregnancy with Choline supplementation.

Choline has shown benefits for lowering homocysteine levels.  Homocysteine is an inflammatory marker associated with greater risks for heart disease, stroke, cancer, bone fractures and cognitive decline.  Choline converts homocysteine into the amino acid methionine thereby preventing the building up of homocysteine in the body.

Choline supports faster communication between muscle fibers and the brain which helps support additional muscle recovery after repetitive motion exercise which boosts overall workout performance.  Choline also helps in the optimization and synthesis of nitric oxide.  Nitric Oxide increases the flow of nutrients and oxygen into the muscles increases pump during exercise.  Active people are a greater risk of Choline depletion ultimately causing a reduction in performance and the breakdown of muscle cells to support adequate Choline supplies to the brain.

Food sources of Choline are not typically a part of most American diets.  Egg yolks and Beef liver are examples of Choline-rich foods.  Salmon, broccoli, peanuts, brussel sprouts and chicken also contain Choline but in smaller amounts and do not provide the amount of Choline needed in a day making supplementation a must.

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