Several randomized controlled trials have been performed utilizing omega-3 fatty acids as a monotherapy for depression, or as augmentation therapy (added to an antidepressant for major depressive disorder.)  Two recent meta-analyses aggregated these data, and found that there is evidence for an anti-depressant effect of omega-3 fatty acids when used in conjunction with anti-depressant medications for depression; however, there was evidence of publication bias in favor of positive studies.  That is, a normal distribution of the effect sizes showed an absence of small, negative studies that have been published.  The available evidence from randomized controlled trials is modest, but does support a role for omega-3 fatty acids as an augmentation therapy for depression.  However, randomized controlled trials do not at this time support a role for omega-3 fatty acids in monotherapy for major depressive disorder, nor for boosting “subclinical depression” (which is to say depressed mood that does not meet the criteria for major depressive disorder.)

Problem with Randomized Controlled Trials

All of these studies involve very short time courses (e.g. supplementation over the course of approximately twelve weeks.)  The epidemiological data suggests that it is the overall consumption of omega-3 fatty acids over years to a lifetime that has a protective effect.  None of our randomized controlled trials are done over a long enough time period to determine the full effect of omega-3 fatty acids on mood.

Conclusion: Omega-3 Fatty Acids Have a Protective Effect

It is important to aggregate the evidence across a range of different types of studies, including epidemiological, cellular and molecular in addition to randomized controlled trials.  When that is done, the potential effect of Omega-3 fatty acids on depression and other mood disorders looks to be far greater than the available evidence from randomized, controlled trials.  As the Committee on Research on Psychiatric Treatments of the American Psychiatric Association recently concluded, “The preponderance of epidemiologic and tissue compositional studies supports a protective effect of omega-3 EFA intake, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).”

Correlation Between Fish Consumption and Major Depression

In this classic article to the Lancet, JR Hibbeln demonstrated that there was an inverse correlation between annual fish consumption in a country, and that country’s incidence of depression (Hibbeln, 1998.)  As you can see from the graph, those countries that consumed the most fish per capita, such as Japan, had the lowest rates of depression.  Vice versa, those countries where people consumed the lowest amount of fish, such as the United States, had the highest rates of depression per capita.  Of course, correlation is not causation – the fact that two things are linked does not mean one causes the other.  For that reason, epidemiological studies such as this one must be confirmed by other methodologies: mechanistic studies in cell cultures, animal models of illness, and randomized clinical trials.  Research on why fish consumption might help prevent depression has focused on omega-3 fatty acids.  Cellular studies have confirmed that Omega-3 fatty acids, found mostly in certain kinds of fish, but also in walnuts, soybeans, flaxseed, and some other plants, are integral components of the cell membrane of brain cells.  Without adequate omega-3’s, membrane dysfunction may lead to cellular dysfunction, and from cellular dysfunction to conditions such as depression.

Next week: what randomized clinical trials show about omega-3 consumption and depression!

Hints from Humans that Turmeric Protects Memory

One provocative report from the  American Journal of Epidemiology in 2006 suggests that increased curry consumption in human populations is associated with a lowered risk for developing cognitive impairment, including memory loss, as one ages. Although this was a retrospective study using a population from Singapore these results are exciting, in part since most curries in Singapore are yellow curries which contain turmeric. Therefore, there is evidence that consuming turmeric prevents memory loss. In fact, people who ate curry “often” (once a month or more) were nearly half as likely to have cognitive impairment than were people who ate curry “rarely” (once every 6 months). Though more research needs to be done, these are encouraging results.

The spice tumeric has amazing health benefits

More and more, science is finding that many of the things we can easily consume on a regular basis have tremendous health benefits. It is so encouraging to see that natural foods can be amazingly beneficial for the heart, brain, and body. Taken in moderate quantities, they can provide a safe and effective way to improve health and nutrition.

Recently, I came across an article in the Atlanta Journal-Constitution listing several spices that have documented health benefits. My favorite of these is tumeric, which gets its color from curcumin, and is used traditionally in many Thai and Indian dishes. Curcumin has been linked to improvements in heart disease patients, improved brain nutrition, brain health, as well as data that shows it may protect against Alzheimer’s Disease and Dementia. No wonder than that Indians, who traditionally eat more than 1 curry meal a week containing curcumin, have some of the lowest rates of Alzheimers and Dementia in the world.

In the United States we flavor our foods with fats and salt, and continue to use unhealthy levels of both. Imagine if a wholesale shift were to take place within the US, whereby spices and other seasoning became the norm. We would likely have a much healthier society – and the variety of flavors in our foods could be even greater! Do yourself a favor and read about the health benefits of some of these natural spices and try incorporating them into your meals. You heart, brain, and body will thank you for it!

How Lack of Sleep Can Decrease Brain Health and Increase Alzheimer’s Risk

Recent research done by Dr. David M. Holtzman at the Washington University School of Medicine has shown a correlation between lack of sleep and the development of Alzheimer’s Disease. One of the clear indicators of Alzheimer’s Disease is beta-amyloid plaques in the brain. These plaques interfere with brain function and cause the dementia associated with Alzheimer’s. Dr. Holtzman’s research team subjected mice to sleep deprivation, limiting them to 4 hours of sleep per day and found an increase in the development of plaques in the brain. Over time, this can cause a serious decline in overall brain health.

Some of the mice were then given a new drug for insomnia, which put the mice to sleep for greater time periods. Lower levels of plaque-forming proteins were measured in the mice, indicative of more positive long-term outcomes.

Additionally, Dr. Holtzman tested healthy males to measure levels of beta-amyloid during both waking and sleeping hours, and found the beta-amyloid levels were lower during sleep cycles than when the men were awake. A conclusion can be inferred that greater will will lead to lower overall levels of beta-amyloid, and a lower chance of developing Alzheimer’s disease.

Other Options Besides Sleeping Pills May be Better Alternatives

Although sleeping pills can induce sleep, it is not necessarily known whether sleep induced by sleeping pills is most conducive to brain health. A healthy diet to maintain brain nutrition, a normal sleep schedule, and exercise to induce natural tiredness and drowsiness may be the best answers to long-term prevention of Alzheimer’s and dementia.

At this point, what specifically causes Alzheimer’s Disease is not well understood. We know some of the contributing factors, but the interaction of these factors in the brain is complicated. However, it is reasonable to assume that providing your body and mind with adequate sleep will increase overall brain health, body health, and general well-being. It is just one of the things you can do to significantly improve your quality of life.

from www.healthinmotion.wordpress.com

Just as the type of fuel you put into your car can positively or negatively affect its performance, the type of food you eat can significantly affect the functioning of your body. Even more importantly, the type of food that you consume will positively or negatively impact your mental performance and the functioning of your brain. Everyone knows that your intelligence, mental power, and memory are products of your brain function, but just as importantly, the brain and central nervous system send the signals that control the movements of all of our muscles. Give your brain the right fuel and not only will your memory improve, but your physical performance will also! This is why optimal brain nutrition is such an important aspect of your diet.

The Brain is a Hungry Organ

The brain only weighs a few pounds, but because the brain is so important to the overall functioning of your body, it gets about 20% of the blood flow from the body. An even greater portion of the total nutrients we consume ends up in the brain. So you can think of your diet and the way you eat as having a significant impact on your brain nutrition. The brain is the engine that powers our bodies, and it cannot be stated enough that an unhealthy brain is a low-powered brain. And a low-powered brain can lead to slow thinking, a foggy memory and general sluggishness. Over time, this can lead to mental decline.

What Can You Do To Improve Your Brain Nutrition?

The very first step you can take to improve your brain nutrition is to understand that a natural, plant-based diet rich in fruits, nuts, and including lean meats and fish will do wonders for your health and the functioning of your body. Your brain is a fatty organ but only the right types of fats, known as essential fatty acids, will help it to run most efficiently. Those essential fatty acids known as Omega-3s, present in high quantities in fish, are very important. Several different types of nuts will provide your brain with Omega-3 fatty acids. Almonds, macadamia nuts, cashews, and walnuts are a few kinds that are easy to obtain. Avoid fast food! Eat vegetables! Take these initial steps to improve your brain nutrition and you will be sure to see an improvement in your mental functioning, memory, and the overall quality of your life.