A Flavonoid Rich Meal -- with Tuna for Omega-3!

Flavonoids are compounds found in plants.  Their functions include providing pigmentation — especially yellow, red and blue tones — and also protecting against the attacks of insects and microbes.  Remarkably, they have numerous beneficial effects on the human body and mind as well.  A recent study in the American Journal of Epidemiology (Letenneur et al. 2007) demonstrated that flavonoids may be beneficial for the brain.  It measured cognitive decline in the elderly over ten years, and divided the subjects into three groups based on their estimated flavonoid intake.  Interestingly, there was a significant negative correlation between flavonoid intake and rate of cognitive decline: those who ate the most flavonoid-rich foods had the lowest rates of cognitive decline, and vice versa.  The USDA Database for the Flavonoid Content of Select Foods is probably the most comprehensive resource out there for determining the flavonoid content of the foods you eat.  It’s technical, but well worth the effort to digest!

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.

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.